5.4.19 Embrace the Suck

THE SCENE: A beautiful, sunny day. Low 40’s with light breeze. Water on the ground from days of rain, to ensure we don’t stay too clean.

F3 WELCOME AND DISCLAIMER:

[Truncated] You accept all risks associated with this activity. Modify as necessary.

WARM-O-RAMA:

Side Straddle Hops x 30

Mountain Climbers x 20

Copperhead Squats x 20

Copperhead Merkins x 15

THANG ONE: Doozy of a Dora

Dora’s from base of hill, up and around summit, completing the following as pairs:

100 Burpees

200 Merkins

300 Squats

Complete one Partner Carry lap around base of hill

THANG TWO: Playround Around

Starting at one of three stations, complete the following, running between stations, decreasing reps until finished:

Pullups, starting at 10, decreasing by 1

Suspended Merkin Crunch, starting at 20, decreasing by 2

Dips, starting at 30, decreasing by 3

1 MoM:

Flutterkicks x 50

Side Plank Arm Swings x 10 each

COUNT-OFF & NAME-O-RAMA:

9 strong PAX total, including 4 from Naperville

CIRCLE OF TRUST:

Q’s Word of the Day

Today you heard me say, “embrace the suck,” during the workout. It’s a way to motivate us to push through the pain and keep going. By fully embracing the difficulty of the task at hand, we’re expressing our determination to not let the situation get the best of us.

On the surface, it sounds like that’s the extent of it. But there’s more.

Because we can all do more than we think we can. When it gets uncomfortable, when it starts to hurt, the physical pain can lead to an emotional crisis. And that’s the crisis we really need to avoid. While our bodies can still go further, we may lose the will to keep going, or we start to question our place in that situation, or we lose confidence in our abilities, and all the demons of our past failures, insecurities and uncertainties creep into our headspace.

That when we need to embrace the suck, in a positive way. To embrace a positive emotional connection to the physical pain, laughing at it, joking about it, not letting it get the best of us. Then, once we’ve put physical suffering back into its place, then that’s all we need to deal with. And when we’re in a positive emotional and mental state, we can go much further.

There’s also a spiritual element to this. For suffering is essential to the formation of character and beyond. As Paul says, “… we also rejoice in sufferings, knowing that suffering produces endurance, and endurance, character, and character, hope. And hope does not disappoint…” (Romans 5:3-5)

So the next time we suffer, let’s remember to embrace the suck!

Prayers

For the growth of F3 Wheaton, so that it can be a powerful channel for physical, mental, and spiritual growth among the men of Wheaton who join. That they would be inspired for community leadership. That we may all be fortified for the work we are called to do.

For prayers spoken and unspoken. For blessings throughout this weekend.

-Blart

4.20 Stand Up Guys

4 PAX (Archive QIC, Banks, Captain Crunch, Moonlight) assembled a workout with not much gloom in sight.

WOR- 7x Motivators

21x Imperial Walkers

21x Ballerina Toe Squats – A challenge for strength and balance, looking at you Banks.

AMRAP Pullups

Boat/Canoe

 

Thang 1- 3x Aiken Legs

21x Dips

14x Derkins

7x Burpos

Guantanamo

 

Thang 2- No Name Yet: Run 5 lampposts, 1 Big Boy Situps and 4 American Hammers, Run another 5 lampposts 2 Big Boy Situps and 8 Hammers… all the way up to 8 and 32.

21x LBFCs

21x No Surrender

7x Burpees

Run Lap of Lake- sprint last bit: Got passed by Moonlight, old guy ran us down.

COR NOR- Prayers for Jazz Hands, Stretch for healing of injuries and for a good Holy Week.

4.11 Free Solo

1 PAX almost fartsacked this morning- Archive QIC

Warm-o-rama:

7x Motivators

20x Tin Soldiers

20x Carolina Dry Docks

20x Squats

 

The Thang: 7 of Diamonds- Ran around Hoffa with reps at each corner as follows:

7x Burpees

14x Merkins

21x Flutters

28x Squats

21x WWII Situps

14x Shoulder Taps

7x Burpees

 

COR NOR: Wow- it feels good to be able to force myself to make it through a tough workout knowing my F3 brothers are out there in the gloom elsewhere getting better too. Prayers for Captain Crunch at his conference in Seattle, Banks for his 5K on Saturday, continued recovery for Avon and Jazz Hands.

4.6 Family Affair

4 PAX woke to a very springy (and squishy) morning in the gloom: Archive (QIC), Banks, Captain Crunch, Jazz Hands.

WOR- 8x Motivators

22x Imperial Walkers

20x each- High, Side, Reverse Planks

 

The Thang- Archive’s Family

Flora 1-2-3: Partner up. Goal- 100 merkins on coupon, 200 LBCs with coupon, 300 coupon goblet squats. Flip-o-rama with partner at 10, 20, 30 reps respectively. Bonus! No running- hold plank during merkins while partner does 10 reps, hold coupon above chest for LBCs, hold at bottom of squat.

Birdie 1-2-3: Partner up. Goal- 100 Rockabye Baby (Coupon Swings), 200 Pick-me-ups (Dead lifts), 300 Low Crawlers (Put coupon on ground, plank position, pull coupon across body with opposite hand.)

Whitty 1-2-3: only time for 10 blockees

NOR COR- A good day out in the gloom. Prayers for healing Jazz Hand’s back and shoulders and for motivation for the rest of the group.

3.28.19 Diamonds are Forever

4 Pax broke through the Gloom for a tough beatdown. Archive (QIC), Captain Crunch, Banks, and Chelms (nice to see him again!)

 

Warm-o-rama:

7x Motivators

15x Tin Soldiers

20x Carolina Dry Docks

20x Flutters

 

Thang 1: Squat Ladder- Descending reps of squats (20, 19, …) at top and bottom of hill.

Thang 2: 7 of Diamonds- Ran around the outside of the baseball field with reps at each corner as follows:

7x Burpees

14x Merkins

21x Flutters

28x Squats

21x LBCs

14x Shoulder Taps

7x Burpees

COR, NOR, Thanksgiving for the recent F3 trip to Peru- A visit from Chelms- Prayers for motivation, safe travels, and growth.

3.23.19 Not Just Surviving- Thriving

5 High-Impact Males posted at Mastodon this morning. They didn’t come merely to survive, but to thrive!

Warmups

Side Straddle Hops x 30

Imperial Walkers x 25

Copperhead Merkins x 15

Copperhead Squats x 15

Thang 1: “Playground Doras”

As pairs, completed:

75 Pullups

100 Carolina Dry Docks

125 Merkins

150 Dips

While performing exercises, other PAX in each pair completed loops around dip bars, alternating between:

Lunge Walks

Bear Crawls

Chinooks (overhead arm circles) and LBC’s while waiting for 6

Thang 2: “Pearls on a String: Wheaton Edition”

Mosey around the “short mile” loop, stopping to perform:

Flutterkicks x 30

Diamond Merkins x 20

Leg Lifts x 20

Divebombers x 20

Thang 3: “Coupons ‘Round the Bases”

Rounded the baseball diamond while completing, as pairs:

40 Manmakers (coupon Burpees)

60 Lion Kings at Right Field

80 Coupon Curls at Center Field

100 Coupon Overhead Presses at Left Field

Mary’s

Freddie Mercury’s x 35

ABC’s

Shoulder Taps x 20

Flutterkicks x 50

Circle of Trust

Count-o-rama / Announcements / Name-o-rama

Q’s Word of the Day:

Fitness, Fellowship, and Faith are the elements that keep me going in life.

Faith: We are made for something more, not merely to survive as biological creatures, but to thrive as humans. We have a purpose, to be good stewards of creation, to live with and for our fellow humans, to bring love, mercy and justice to the world. We are part of the Almighty’s work of redeeming and restoring creation to be what it was originally meant to be.

Fellowship: And we do that together. Henry David Thoreau said that “men lead lives of quite desperation.” He hits on a truth—that we tend to live in isolation, even when we are around others. It takes intentional interaction, like we have at F3, to thrive as men, to fulfill our purpose as humans.

Fitness: This is also about thriving, not merely existing. It is not about glorifying our bodies, but about being capable of fulfilling our respective callings. And it serves to break down barriers between men, so that we can engage in Fellowship and Faith!

Prayers:

For healing from illness among PAX and their families. For the growth and encouragement of the men of F3 Wheaton. For prayers unspoken. That we would be agents of grace and truth in our homes and communities this weekend.

Thanks for the opportunity to share the gloom with you!

-Blart

Wash, Rinse, Repeat

Two PAX busted through the gloom (Archive QIC, Captain Crunch).

Slaughter Starter (SURPRISE!) 10 burpees

WOR- 7x Motivators, Lunges, Backwards Run.

Thang 1- Bataan Death March: Indian run with burpees.

Thang 2- 2x Wilt Chamberlains: 100x LBCs, Flutters, Squats, Lunges

Thang3- Spartan- Run to top of the hill, 10 merkins at top. We did 5.

COR NOR- Prayers for the group, for rest, and giving thanks for a misty morning.

9.6 F3 Wheaton

9.6 F3 Wheaton

Mille

3 Pax punched through the gloom.

7 x Motivators
Lunges
20x Sun Gods

Merkin Mile – 25 Merkins each 1/4 mile 4x

6MOM
20x Dolly
20x LBCs
20x Flutter Kicks
50x Hundreds

2x Bernie Sanders uphill

Burpee Mile 12 burpees each 1/4 mile 4x

COR NOR Archive, Captain Crunch, Banks. Gave thanks for a good morning to get stronger and more disciplined.

8.25 Clenching it.

2 PAX (Banks, Archive) woke up to sweat it out. 

Warmup- 

7x Motivators

15x Windmills

Batwings

Lunges.

1 Mile Run (8:03 for Archive, ~9 for Banks- really pushing himself #IronSharpensIron)

Thang 1: Under the Pavilion

15x: Side Leg Raises, Front Leg Raises, Side Plank, Merkins, Dips. Fliporama.

10x Derkins.

Burpee Mile- Cut a 1/4 mile short by Archive (QIC) having to poop. Nothing like a sweaty dump.

Batwings

Boat/Canoe

It was a good morning to be out there, besides having to clench it for the entire Burpee Mile. Captain Crunch was coming back to 100% after a virus. Major respect to Banks for pushin through all the running and taking time from his busy schedule (school, job, family) to wake up to get better.