It wasn’t your typical Wednesday in September for F3 Wheaton. Mayn PAX completed IPC wk 2 on Monday so a run club was added to the mix. Overall, a beautiful day at the Tar Pit with many PAX in attendance
WOR: Motivators x 7, Arm Circles, Picking Daiseys
The Thangs – IPC Wk2 or Run Club
NOR:
Run: Shiplap, T-Bone (week 0 IPC), Tortuga, Banks, Jolly
IPC: Cookies, Milk Duds, 8-Track, Wet Burrito, Katniss, Da Vinci, Bloomer
The morning of an Iron Pax workout has a different feel to it. We had an unofficial record number of attendance at Tar Pit and also a record for IPC participants.
WOR: SSH x 25, Picking Daiseys, Arm Circles, Michael Phelps
NOR: Banks, Cookies, Zoro, Milk Duds, Archive, Tortuga (Respect), Jolly, 8 Track, Wet Burrito, Baby Sitter, Sparrow, Saga, Big Mac, T-Bone, Giggles, Panda Express, Ralphy, Crack, Panhandle, Shiplap (Q)
Due to an intense week with a BD followed by a PT test YHC decided to through ultimate frisbee into the mix for you do you Monday. I was a great showing, the playing field was large, and your QIC ran over 3 miles as I am sure most other PAX did as well.
Thang: Ultimate frisbee at Wheaton North HS. 5 on 5 and a 100 yard field
NOR: Archive, Shiplap (Q), Panhandle, Panda Express, Sparrow, Ralphy, Tortuga, Cheese, Saga, Gummi Bear, Hotbox
Moleskin: Are you happy? If not, do something about it.
It was a beautiful morning to be on Q at Mastodon. It seems like it has been forever since YHC Q’ed there, but I was excited to bless the PAX with my favorite F3 beatdown.
WOR: SSH x 20, Goof Balls x 15, Hillbillies x 10, Picking Daisys OYO, Arm Circles OYO
The Thang: Counted off by 6’s to partner up randomly. Greta is a dora style workout with accumulated rep totals for the team of two – while the other PAX runs the hill
100 Blockees
200 Thrusters
300 One Arm Curls (each arm – 600 total)
added for the 12
200 Coupon Press
100 Skull Crushers
Pick up the 6
NOR: Tortuga (Respect), Katniss, Shiplap (Q), Captain Crunch, Jail Break, Aloha, 8-Track, Crack, Da Vinci, Archive, Panda Express, TBTF
COT – Are you making your self better? How are you affecting the people around you? This workout teaches you both. Regardless of how in shape you are the hill equalizes you….are you slacking? Then you are letting your partner down….Trade reps with them!
It was a humid but not too hot July morning. 7 PAX gathered for a morning run. Most ran about 4.5 miles around the big loop from Ground Zero to Mastodon and Back to ground zero.
PAX: Shiplap, Banks, DaVinci, Pockets, Beaker, Panhandle, Saga
7 PAX posted on a beautiful Saturday morning at AO Tar Pit. The “Arms Race” got YHC in the mood for a beach muscle workout. This prompted me to steam @banks Q from February of 2020.
The Thang:
We completed circuits having one person be the pacer and all other PAX completed the exercises until the pacer was completed. The whole time, music was playing and when special songs came on, we stopped and completed the required exercise.
Circuit #1: We completed 1 time
Circuit #2: We completed 1 time
The Songs:
NOR: Shiplap, Katniss, Draper, Archive, Beaker, Cheese, Cookies
Due to smoking a brisket overnight YHC didn’t sleep much. I am not sure if that was because of the brisket or the excitement I had to Q the fist convergence of F3 Wheaton/Geneva. It was a muggy morning and a perfect temperature to get a good sweat in! While thinking of what to call, I could help but think of my college football days and the fun and memories I have in a hot, muggy weight room during summer workouts! Selfishly, this was crated to help me riminess some of my favorite memories.
WOR: We all introduced ourselves before any warmup.
SSH x 30
Goof Balls x 15
Picking Daiseys – middle, right, left
Standing quad stretch OYO
Arm Circles – forward, backward
Thang 1: We split up into 5 groups and mosey’ed to the COOTIES.
Each Station was a 4 minute AMRAP with a minute between stations. During the “recovery” minute the Q yelled out an exercise to complete. It was mostly BURPEES!
Station1: Bis and Tri’s
10 Pull ups
20 1 Arm Rows
30 High Pulls
40 Curls
Station 2: Sandbags
10 Sandbag Thrusters
20 Bent Over Rows
30 OH Press
40 Front Squats
Station 3: Legs
10 Mucho Lego
20 Bonnie Blairs – Hard Way
30 1 legged RDLs
40 Calf Raises
Station 4: Chest and Tri’s
10 Blockees
20 Derkin – knee to chest
30 Coupon Press
40 Skull Crushers
Station 5: Abs
10 Boat/Canoe – 10 second hold each
20 BBSU
30 Leg Lifts
40 IC Flutter Kicks
Thang 2: 10 Minute AMRAP of REDRUM
Moleskin: F3 in a wonderful thing. Anywhere there is an F3 event the group will welcome anyone with open arms. This was evident when @Banks and I crashed Geneva’s 2nd F Happy Hour
Popped out of bed right at 4:30 with a lot of energy for a new breed of workout with F3 Wheaton. We already have pretty intense bootcamp’s that many regions would consider a “Black Diamond” so YHC wanted to make this one a little extra brutal and make sure I followed some main “Black Diamond” principals which include; little rest, push the 12, and it’s the Q’s responsibility to design a workout where the 6 isn’t left behind. It was an opportunity to not only push the PAX but to push myself as your QIC. I hope it didn’t disappoint!
WOR: SSH x 20, Goof Balls x 15, Picking Daisey’s OYO, Arm Circles OYO, Michael Phelps
The Thang:
1/4 miles sprint to determine partners. The PAX lined up single file as they finished and were paired with a partner. The pairing was the first pairs up with the last and so on.
Teams: Bloomer & Noodles, Sparrow & Beaker, Shiplap & Jolly, Banks & Da Vinci
This was a partner routine where partner 1 completed the stationary exercise and partner 2 did a moving exercise for 30 yards and back. The reps we accumulated as a team – similar to a Dora.
Twist #1: Every 8 minutes an alarm went off and the PAX had to run 1/4 mile in under 2 minutes. If one teammate didn’t there were 5 penalty burpees for the team. Everyone made each run, although some were really close.
Twist #2: Whichever team moved to the next exercise first had to use the 120# sandbag. This was a tweak to all the “12” to be pushed and allow for the “6” to catch up.
The Exercises: The Movement:
150 Blockees Sandbag Murder Bunnies
200 Hand Release (at the Top) Merkins Sandbag throws
250 Coupon Thrusters Sandees – but throw the bag forward
We didn’t make it to the 4th exercise.
We did a total of 6 laps (including the first for teams) and all teams made it to thrusters.
NOR: Bloomer, Noodles, Sparrow, Beaker, Shiplap (Q), Jolly, Banks, Da Vinci
COT: Prayed for the health of the PAX – especially Saga and Noodles. We prayer for Cooper and the Bloomer family. We gave praise for the ability to push each other
Moleskin: It felt good to push each other a little further than normal. The workout was tough but well worth it. @banks was chosen as the next Black Diamond Q for June.
During the evening news Monday night the weather man called for a “frost warning” – my first thought “awesome, this beatdown will be perfect for a nice brisk morning.” My second thought “shoot I planted my plants already and they are going to freeze” luckily the excited for my first thought made me quickly forget about the plants! With a new F3 playlist on amazon music, your QIC was ready to rock and roll
WOR: SSH x 30, Picking Daiseys, quad stretch, Arm Circles, Merkins Slow cadence x 15
The Thang: Musical Dora and Greta meet for a party. Like a typical Dora each PAX was given a partner – the PAX would complete one of the “Greta exercises” while a song played. When a new song came on the groups switched exercises. While Partner 1 completed the exercise – partner 2 rand Hoffa.
Exercises: Blockees, Thrusters, Coupon Swings
6MOM: Flutters IC x 30
NOR/COT: Baby Sitter, Da Vinci, Saga, Banks, Panhandle, Aloha, Dress Code, Babe, Ralphy (FNG), Big Mac, Gummi Bear, Jolly, TBTF, Sparrow, Tortuga (Respect), Whittler, Crack
Moleskin: Everyday you will get better or you will get worse. None of us will stay the same. The choice is yours.
Due to some Q shuffling, YHC was excited to have a full hour to deliver a beatdown to remember. I wanted to make something challenging and encourage each PAX to push a little harder. Although the Q wasn’t flawless (we could have made the teams a little more even) I feel it got the job done!
WOR: SSH IC x 50, Picking Daisey’s Middle/Right/Left, Arm Circle OYO forward and Back, Merkins x 15 with a down/up cadence to ensure full range of motion
The Thang: – Groups of 3: Groups need to complete the rep counts using an accumulated total
1 Mile – Timed – The times were quite impressive! Happy to get this on the books
1/4 Mile Timed – Take the fastest time in your group and divide by 2
Sandees – Using the number above
BBSU – 100
Curls – 200
1/4 Mile Timed – Take the middle time in your group
Blockees – using the number above
Crunchy Frogs – 100
Rows – 200
1/4 Mile Timed – Take the fastest time (for times sake)
Burpees – using the number above
Leg Lifts – 100
Sand Bag Press – 200
COT/NOR: Katniss, Archive, Sage, Jolly, Tortuga, Milk Dud, Noodles, Beaker, Da Vinci, Hotbox, Panhandle
F3 Wheaton 