Author: Shiplap

It was a brisk morning at AO Mastodon and our first time splitting up the Q due to the increase in Covid cases. I was excited that Sparrow was my secondary Q because I knew he would deliver on the beatdown I had Planned. We broke up into groups of 7 once all PAX arrived.

WOR: Group 1 (Shiplap Q) moseyed to the pool house parking lot with coupons in hand to begin the warm up. Sparrow’s group Moseyed to the other large parking lot by the baseball diamond.
SSH IC x 40, Goof Balls IC x 15, sitting hamstring stretch (middle, right, left), arm circles forward and backward

The Thang: Star course of 6 stations. After a PAX completes a station they transport their coupon to the middle of the parking lot anyway they wish besides walking and complete 5 burpees.
Stations: Durkins, BBS, Rows, Curls, Skull Crushers, American Hammers. The first time around we did 40 reps and then progressed down by 10 each round. Both groups finished 2 full rounds

NOR: Sparrow, Saga, Tortuga, TBTF, Jolly, Katniss, Noodles, T-Bone, Captain Crunch, Big Mac, Panhandle,

COT: Prayed for a the health and safety for everyone as covid continues to increase. We prayed for Cookies and Hotbox, and gave praise for the ability to continue to work out.

It was a beautiful morning and a recording setting Saturday morning at our newest AO. We had 10 faithful PAX in attendance, 7 of which were pulling a double header and posting at the “afternoon” workout at AO Mastodon at 7AM to complete the “Getting Jacked 777” challenge. YHC wanted to make sure each HIM felt the pain that was earning the coveted award.

WOR: SSH IC x 50, Goof balls IC x 15, Picking daises rotating to the left and right, quad stretch

The THANG: No Mercy Mile
Starting on the track – Bear crawl curve 1, lunge curve 2. Jog the straight aways stopping at the 50 yard line on each and complete Merkins on the first stop and curl/press on the second.

Thang 2: 10 Minutes of Meat Head
Rows IC x25
One Arm Rows x 10 (each arm)
Curls x 10 – then 5 negatives
Skull Crushers x 10 – then 5 negatives
Coupon Press x 15 IC

Thang 3: 5 minutes of Captain Crunch Yoga

NOR: Sparrow, Cookies, Katniss, Captain Crunch, DaVinci. Shiplap (Q), Panhandle, Saga, Big Mac, Wet Burrito

COT: Praised the lord for our M’s and 2.0s. We prayed for peace for our country as we go through an unsettling time.

As I was planning this Q, I decided to look back at some workouts when I started in January. Due to the cold weather most workouts kept to moving and I learned to love them. I decided to copy an old @Banks workout and add a little twist of my own.

WOR: Motivators x 7, Goof Balls x 20, Abe Vigoda x 10, Merkin IC x 10, arm circles forward/backward

The Thang: We broke up into 4 groups and did the following until time expired
Station 1 – Burpees x 10
Station 2 – Pull ups x 10
Station 3 – Feet on the swing Durkin + knees to chest x 20
Station 4 – Dips x 30

after each round we decreased the rep count for a station except burpees (those stayed at 10). We decreased by the following Pull-ups x 1, Durkins x 2, and Dips x 3

Most PAX got to one of the last two rounds and a few starting working back up as they waited for the 6

NOR: Sparrow, T-Bone, Archive, Crack, Gummi Bear, Saga, Da Vinci, Wet Burrito, Banks, Shamu, Hotbox, Tortuga, Shiplap (Q), Cookies, Big Mac,

COT: We gave praise for a beautiful day (despite the rain), we prayed for Archive, his M, 2.0s, and the future 2.0, We prayed for Noodles and his dad, and we prayed for Crash and Cracks M as they travel for volleyball Nationals in St Louis.

Gummi Bear was looking for a replacement Q to take over his beatdown and I was happy to jump on it quickly. It was a beautiful morning in Glenn Ellyn and the only thing standing in-between some F2 and a hot cup of Joe was a beatdown brought to you by yours truly. To be completely honest, it wasn’t my best effort, but we all pushed hard and got better.

WOR: Lap around the Tar Pit, Picking daisey’s, left/right quad stretch, arm circles whith YHC explained the stations

Thang 1: Sandbag and Coupon Stations
One PAX at each station, each station started at the same time and finished at the same time, we rotated until each PAX did each station
Station 1: x 10 reps
Burpees, Outlaws, Merkins, BBSU, Squats, Ab of choice for the 6
Station 2: x 20 reps
Curl and Press, Lunges, Coupon obliques, Rows, close grip bench, ab of choice for the 6
Station 3: x 30 reps
Calf raises, flutter kicks, curls, skull crushers, LBC, ab of choice for the 6
Station 4: Until all 3 other stations are done
Clean and throw the sandbag for distance back and forth on the parking lot.

Thang 2: Dora vs Flora
The PAX partnered up and completed the following Dora style, while PAX 1 completed the exercise PAX2 ran across the parking lot and back
100 Burpees
200 BBSU
300 Coupon Press
200 Rows
100 Curls
Finished with a run around the track

NOR: Big Mac, Panhandle, Katniss, Shiplap (Q)

COT: We prayed for a great weekend and praised the lord for our health an physicals abilities.

MOLESKIN: This was a workout I planned in my head that I thought would be a great beatdown both in strength training and for cardio. I originally didn’t plan on the Dora vs Flora but Thang 1 was just too easy. I was trying to play off a similar Banks beatdown but I was 1 sandbag too short. Make some necessary Q adjustments and all ended well!

It was an especially clear and beautiful morning at the Tar Pit this morning. YHC showed up around 5:15 and to my surprise Sparrow (who didn’t HC) was already stretching and preparing for the beatdown. I would also like to welcome the newest member of F3 Wheaton, Mose. He has been commuting to Naperville the past month and now is ready to join us as he lives in Glen Ellyn. Welcome Mose!

PAX: Mose (welcome), Sparrow, Big Mac, Captain Crunch, Da Vinci,

QIC: Shiplap

WOR: Motivators x7, Goof Balls IC x 15, Abe Vigoda x 15, Arm Circle Circuit OYO, Tricep Stretch OYO

Thang 1: Burpee Mile
Moseyed around the Tar Pit stopping 4 times to complete 12 Burpees

Thang 2: Beach Body Dora x 2
Accumulated Reps with a partner – While partner 1 runs up the stairs and down the ramp, partner 2 completes the exercises.

200 Coup[on Shoulder Press
400 Coupon Press
600 Coupon Curls

COT/NOR: We give praise for the group, our attitudes, and our beautiful new AO. We pray for motivation at work, at workouts, and in all phases of life.

Moleskin: Since Shred-tember ended I have lacked my normal motivation. If I were working out on my own, last week would have been the week I stopped. Only because of this group I still showed up. This week started the same, but DaVinci’s Q and then doing my own Q today really turned it around. I feel the energy and enthusiasm back and I’m ready to rock and roll. It’s proof that this group allows each one of us to push harder and keep us more engaged than by ourselves. If any of you are feeling a lack of motivation I challenge you to sign up for a couple Q’s – It will get you out of the funk!

It was extra gloomy morning and the sprinklers were on full force when YHC showed up at the Tarp Pit. We have had a great showing for the entire IPC competition and week 4 was no exception. The PAX were anxious to start, but also to complete the final week of IPC.

WOR: PAX were instructed to show up early and get prepared as they needed. We the clock struck 5:30 we did a quick 7 count of motivator and demonstrated the workout to ensure proper form.

PAX: Captain Crunch, Saga, Katniss, Shiplap (Q), Big Mac, Crack, T-Bone, Banks, Wet Burrito, DaVinci, Hotbox, Tortuga (respect), Noodles, Gummi Bear

The Thang:

1 Round For Time

10 Burpee Block Jump Overs (BBJO)
Murder Bunny 25yds
25 Thruster
Return to the goal line with your block

10 Burpee Block Jump Overs (BBJO)
Murder Bunny 50yds
50 Alternating block merkins
Return to the goal line with your block

10 Burpee Block Jump Overs (BBJO)
Murder Bunny 75yds
75 Curl Presses
Return to the goal line with your block

10 Burpee Block Jump Overs (BBJO)
Murder Bunny 100yds
100 Block Windshield Wipers
Return to the goal line with your block
10 Burpee Block Jump Overs (BBJO)

COT: As always we gave praise for our health, ability to workout, our M’s and 2.0s. We pray for the colleges, school, and staff as they guide through Covid19. We also pray for all the families/people that are going through a difficult time.

We decided to kick off the morning earlier than usual to make sure we ended on time. It was a beautiful morning and the temps were perfect for an IronPAX beatdown. As the PAX arrived they stretched on their own to make sure we had enough time to complete the workout

WOR: Quick 20 IC count of SSH – Explanation of IPC week 3

The Thang:

400 M Run

100 Merkins

400 M Run

90 Squats

400 M Run

80 Merkins

400 M Run

70 Squats

400 M Run

60 Merkins

400 M Run

50 Squats

400 M Run

40 Merkins

400 M Run

30 Squats

400 M Run

20 Merkins

400 M Run

10 Squats

800 M Run

PAX: Captain Crunch, Big Mac, Banks, T-Bone, DaVinci, Wet Burrito, Shiplap, Katniss, Gummi Bear, Archive, Saga, Tortuga, Sparrow, Crack

COT: Hat off to all of the PAX today. We all pushed hard and got stronger. Many complete PRs for merkins! Praise the Lord for the day, the AO, the leadership and integrity of the group. We give great praise to our 2.0s and M’s for all they do that allows us to workout.

It has been a Rainy week and the PAX of F3 Wheaton have embraced it all week. Your QIC needed some dry pavement and wanted to cut the HIMs so slack so decided to run today’s beatdown under the pavilion. Despite the 45 minute workout prior to the normal beatdown in moving tables and writing out the workout. The time was well worth it.

WOR: Combination of Active Movement- SSH, Goofballs, Goofballs 2.0. Picking daisy’s – middle, right and left. Standing quad stretch, arm circles forward and back, tricep stretch

The Thang: the 14 PAX split up into 5 groups for the 5 stations of exercises. The first round was a 4 minute AMRAP with a 1 minute recovering. Round 2 was a 2 minute AMRAP with a one minute recovery all while listening to a Jock Jams pandora station! We were able to get both rounds in and ended right at 8

To help bring cardio to the beatdown YHC decided to sprinkle in 100 burpees randomly throughout the workout. We pushed it harder and got in 115. Based on the mumble chatter I am pretty predictable but it was a great addition

Station 1: 20 squats, 20 Box Jumps, 20 lunges, 20 split jacks

Station 2: 20 Abyss Merkins, 20 table presses, 20 dips, 20 BBSU

Station 3: 40 bent over rows, 40 curls, 20 1 arm rows, 20 high pulls

Station 4: 20 durkins, 30 chest presses, 40 skull crushers

Station 5: 30 leg lifts, 30 BBSU, 50 IC flutter kicks, 50 dbl LBCs

PAX: Katniss, Saga, Hotbox, DaVinci, Sparrow, Captain Crunch, Banks, Archive, Wet Burrito, Jazz Hands, Tortuga, Panhandle, TBTF, Shiplap (Q),

COT: We gave praise for the ability to workout, for our M’s, 2.0s, and the group. We pray for each PAX and their jobs. Many are going through some hard times.

Coffeeterria: Egg Harbor!

The PAX of F3-Wheaton felt the gloom in full force this morning. The much needed rain that fell left a slight haze across the football field at the Tar Pit, and less humid temperature reminded us the fall is quickly approaching. As each PAX arrived YHC felt the anticipation of the PAX as each stretched on their own getting ready for Week 1 of IPC.

WOR: Quick 200 meter jog, Goof Balls IC x 15, Good Balls 2.0 IC x 10, Picking Daisey’s IC x 10, walk right x 10, walk left x 10, Baby arm circles forward progressing bigger OYO, reverse baby arm circles progressing bigger OYO. Demenstration of IPC exersizes – Thanks @gummibear.

The Thang: Complete the following exercises, EMOM complete 3 Burpees

50 Hand Release Release Merkins

100 Leg Lifts

150 Jungle Boi Squats “2Spoonz Style”

200 Big Boy Sit-ups

250 Stationary Lunge Steps (the easy way)

PAX: Archive (Monday), Banks, Big Mac, Captain Crunch, Crack, DaVinci, Gummi Bear, Katniss, Noodles, Saga, Shiplap, Sparrow, TBTF, Tortuga (respect), Sweet Treats

COT: Praise the Lord for the group, the growth we have seen, the support, and the fellow ship. Praying for all of the sickness and safety or teachers, students, and all of society.

I was fired up this morning to start the first ever IPC for the majority of the F3 Wheaton group. The mumble chatter from Banks, Captain Crunch, and Gummi Bear (IPC veterans) throughout the week just added to the anticipation.

Warm-O-Rama: Motivators x 6 (5 accidentally), Picking Daiseys down the middle, to the right, to the left. Standing quad stretch, Arm Circles forward starting small and progressing to big, Arm Circles backwards starting small and progressing to big.

Thang 1: IPC Week 0

• 50 Squats
• 40 BBSU
• 30 Merkins
• 20 Bonnie Blairs – 2 reps count as 1, or counting only one leg
• 10 Burpees
• Run 400 Meter

Rinse and Repeat 4 Times

PAX Attended & Times: BigMac was a machine – I’m pretty sure he wasn’t even tired at the end!

@Big Mac 22:08
@Shiplap 24:15
@Katniss 24:16
@wet burrito @Captain Crunch (AJ) 25:53
@Crash 27:54
@Banks 28:58
@tortuga 29:10
FNG Jim 30:04 (welcome @T-bone!)
@TBTF 30:15
@Crack 31:26
@Noodles 38:00 (edited) 

NOR/COT: We give praise for the beautiful day, the group, and the ability to complete such a grueling workout. We pray for a great start to the year for the colleges starting today and especially Wheaton College where many of our F3 brothers work. We pray for the health and safety of our society and the leadership of the country.

Moleskin: We welcome T-Bone to the F3-Wheaton family. He picked a heck of a day to join. @banks always says that FNGs that start on a hard workout or in the winter usually stick around. If this hold true T-Bones will be a regular before we know it! IPC Week 0 really pushed the group and it is safe to say each of us leaned on each other at some point throughout it. Regardless of times (we all did pretty good) just completing this workout is a huge accomplishment. Have a great day!