6 PAX (Archive QIC, Noodles, Tool Box, Too Big to Fail, Gummi Bear, Banks) met Archive’s friend Cindy.
WOR
7x Motivators
21x Ballerina Toe Squats
Thang 1
Cindy- 20 minutes AMRAP: 5 pullups, 10 merkins, 15 squats
For the first time- no mumble chatter for the first 30 of a beatdown.
Mile Run
Circle of Pain
COR NOR- Prayers for Noodles M, 2.0 and ongoing nursery project. Thanks for AC from Toolbox.
Short and sweet.
4 PAX (Archive QIC, Banks, Gummi Bear, Noodles) got some.
Warm up lap of the pond.
3 rounds while circling the pond:
25x : Thrusters, One Arm Squat, Plank, American Hammers
Grab coupons
3 rounds while circling pond:
20 x: Deadlifts, Goblet Squats, Merkins
COR NOR
Prayers for Hoser’s knee, Noodles nursery, and a good start to the workweek.
7 PAX met for a workout that covered a lot of ground.
WOR
7x Motivators
25x Step-Ups on Curb
15x Derkins
Route 66 w/ Burpees
Mosey to Wheaton North
Thang One-
3x Stair Suicides 25x LBCs at bottom
Grizzcalator
3x Stair Suicides 25x Flutters at bottom
Mercy 1/2 Mile
Jog to Turn One
Bear Crawl to Turn 2
Mosey to Midpoint 25x Merkins
Mosey to Turn 3
Lunges to Turn 4
Mosey to Midpoint 25x Squats
Mosey Back to Flag
COR NOR (Archive QIC, Jazz Hands, Too Big to Fail, Prince Eric, Pele (DR!), Gummi Bear, Chaser)
Prayers for Noodles M and upcoming 2.0 for traveling PAX and job issues for Archive.
3 pax got wet. Archive (QIC), Noodles, and Captain Crunch were especially peppy despite the drizzle.
WOR-
7x Motivators
15x Arm Circles
15x Tin Soldiers
25x American Hammers
25x Flutter Kicks
25x Protractor
15x Derkins – Noodles took a big swing at it: his feet were above his head for this set of derkins… LFG!
15x Derkins
Lunges to Bathroom Wall
Ascending Testicles- this got tough quick
Bear Crawl to Hoffa
Thang 1-
2 rounds of Bernie Up, Crawl Bear Down/ Bernie Up, Crab Down
Back to Flag- PAX holds plank while 1 pax jumps over.
Short but sweet. COR NOR
Prayers for Noodles, Noodles’ M and upcoming 2.0.
10 PAX (2 FNGs) gathered for a baseball beatdown.
WOR
8x Motivators ( miscounted again by the QIC)
21x Ballerina Toe Squats
Sprints- 3x up the hill, 2x Bernie Sanders up the hill
50x stepups
Thang 1 F3 Baseball
Split into two teams of 5- thanks Banks- not the original 4 teams suggested by the QIC. Race around the bases- 200 team reps of: Merkins, Squats, Bissyous, Burpees. Bear crawl between bases. The beatdown was real- I’d say neither team won…
Plank Scout Run around the Bases.
6MOM
Guantanamo
Ring of Fire
COR, NOR- Two FNGs today. Cats- big singer, work colleague of Captain Crunch. Prince Eric- former swim coach. Prayers- thanks for all the HIMs for being there! Also for Noodles/m/new baby, recovery for Jazz Hands house.
4 Pax met in a gentle rain to get better. Welcome Noodles to Thursday’s!
WOR- 10x Motivators
21x Ballerina Toe Squats
21x Sun Gods
21x Reverse Planks
Boat/Canoe
21x Derkins
10 Burpees OYO
Thang 1
Flora 123 W/coupons. Partner up: 100 Merkins, 10x while partner holds plank. 200 LBCs, 20x while partner holds coupon above head. 300 Squats, partner holds people’s chair.
Thang 2
Whitney 123 W/coupons. Partner up: 100 blockees, 200 American Hammers, 300 Thrusters. One partner does exercise while other partner bear crawls dragging coupons 20 yards. Cut short for time.
COR NOR Archive (QIC), Banks, Captain Crunch, Noodles.
Prayers for continued growth and improved counting skills for Archive.
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 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.
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 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.
F3 Wheaton 