Author: Shiplap

It was a great morning to be awake and get some work in while letting our bodies recover. The energy of the group was great from the start and YHC was excited to Q a different kind of workout.

Warm-O-Rama: We stretched every muscle under the sun in every possible way (forgot quads and calves….Thanks Banks).

Thang 1, on the parking lot: Exercise to the light pole then jog to the grass. Repeat exersize coming back

High Knees- This is when Banks was quick to mention YHC forgot to stretch the quads and calves, but kicks, karaoke, skip for height, skip for length, supermans (quad stretch), calf stretch on the curb

Mosey to the C.O.O.T.I.E.S, Hang from the pull up bar for a 10 count x 2.

Thang 2: Mosey around the AO. We would stride it out getting the heart rate elevated but didn’t push for too long, then would walk. Rinse and repeat around the Archive mile.

Mary x 25: Double LBCs, Gas Pumps, Leg Lifts, Oblique LBCs, Big flutter kicks.

COT: Praise for a beautiful world, the ability to workout, the PAX of the group. Praying for health of society and a great end to the week.

When posting the pre-blast for this workout I starting to think “ I may be losing it”. When Captain HC’ed and said “my love language is crazy, HC” I was relieved I’m not alone. In all, 4 PAX decided to partake (Banks, TBTF, Captain Crunch, and myself), even if it was before an almighty Captain Crunch Q!

We used two sand bag and two coupons for the circuit and gathered by the COOTIES.

Circuit 1 – 10 reps- full body: 2 rounds

Blockees, pull-ups, squat and press w sandbag, clean and squat w sandbag.

Circuit 2 – 20 reps – upper body: 2 rounds

Bench press w sandbag, bent over rows with sandbag, durkins, 1 arm rows with coupon

Circuit 3 – 30 Reps – arms: 1.5 rounds

Skull crushers w sandbag, curls w sandbag, upright rows, dips

It was a short EC (about 25 minutes) but all PAX involved felt the upper body burn!

It was a brisk morning and most PAX had their electric restored throughout the night so we all slept better. With the IPC just a few weeks away I wanted to get out and do a dry run of a workout they have posted in the past. There weren’t any warnings for the HIMs in the pre-blast so they were pleasantly surprised. I can tell you it was a burner!

WOR: Hamstring Stretch, quad stretch, seal claps, and arm circles – All for a random time determined by YHC.

The Thang:

50 Burpees – I think this took the PAX by surprise

Mosey to the Hilltopper (AO Lake Ellyns Hill)

20 Merkins, run the stairs 20 Merkins, run down the ramp, 15 Merkins, run the stairs, 15 Merkins, run down the ramp, rinse and repeat until the group hit 5 merkins at the top ad bottom. (100 total reps)

Mosey around the Lake and Stop about 1/4 of the way.

150 Lunges

Mosey another 1/4 around the lake

200 Squats

Mosey

150 Lunges

Mosey

100 Merkins – In a circle – reps to try and get all 100 with good solid form

Mosey to where we warmed up

50 FINAL burpees

We ended with some Mary – Butterfly LBCs x 25

COT: Prayers for all that are still without power, prayers for TBTF and his family as they go through some health issues with his uncle, prayers for good sleep and focus for all the PAX, praying anyone not able to post will do so soon. We praised the Lord for our minds and the mental toughness he is giving us, for the beautiful day, and the wonderful he surrounded us with.

The storms last night were bad almost all of the HIMs didn’t have power and I’m sure slept terribly in a HOT house. I know I did. YHC was hoping to make this beatdown one that would distract the PAX from the events around them and make us all a little more mentally tough. As August moves forward, I can feel the Iron PAX challenge drawing closer. The goal of today’s Q was to push each PAX to their limit and then a little more chasing someone who believes they have an advantage over everyone else. Your QIC wanted to do his part to start the training process to make sure our F3Wheaton group has a strong showing.

Location: AO Mastodon

Temperature: A Brisk 65 degrees

PAX Attended: DaVinci, Crack, Katniss, BigMac, Noodles, Jazz Hands, Gummy Bear, TBTF, Shiplap

WOR: Goof Balls IC x 25, Merkins IC x 5, Legs Spread Hamstring stretch, walk to the right leg, walk to the left leg, Seal claps IC x 10, Arm circles forward and reverse

Thang 1: To get the heart rate up – Bataan Death March around the archive mile – Intended to do the short mile but an electric fire and the fire department wouldn’t allow. We finished our march at the coupons

Thang 2: Know your strength. On the pre-blast I asked each PAX to HC and list what they feel their best exercise is. I used each exercise as part of the thang and the corresponding PAX competed against the group. The goal was to either complete the reps first for exercises with a predetermined rep count, or get the most reps on exercises to failure. Anyone who beat the PAX who’s strength was being done would complete an ab exercise of their choice while the losers would run a hill and do penalty reps. The PAX who’s strength was being used had to do the penalty reps unless he finished first, if they finished in the lower half they had twice the amount of penalty reps

Strengths:

Burpess x 50 – BigMac:

Shoulder Press IC until failure – Shiplap

Merkins OYO until failure – DaVinci

HoDors x 50 – Gummy Bear

Star Jumps x 50 – Katniss

Winners:

Burpees – BigMac – still in disbelief how he did it so fast. I felt like I did 50 as fast as humanly possible and he beat me by two reps.

Shoulder Press: Gummy Bear – wishing I did to failure on this, the IC made it tough to keep everyone’s tempo the same

Merkins: Shiplap

HoDors: Katniss, we may have tied, but ‘ll give it to Katniss – he plowed through them

Star Jumps – Tie – Shiplap/Katniss

COT: We prayed for safety for all of the technitians working to turn the power on, for saftey of all the homes affected, for Jazz hands as he battles through sleeping issues and anxiety, and for all the M’s out there, they are the true MVPs. Finally, we praised the lord for a great day, with great men.

Moleskin: Due to the hot restless night at home, the AO was exactly what I needed. The good Lord blessed us with a cool morning and made sure we had a good enough showing to push ourselves. In my 7+ months of F3 I am proud to say, I finally saw Gummy Bear struggle though a workout. I am proud to see it was with one of my Qs and am happy to know he is human. Hats off to you Gummy Bear! Have a great day fellas!

-Shiplap

It was a cool and beautiful morning at Lake Ellyn. 8 1/4 (Gummi Bear made a brief showing) PAX showed up for an EC beatdown! Your QIC was perplexed planning todays Q – Do we see the new location, or have a beatdown to remember. With some of the mumble chatter I was hearing I decided to do a combination and altered my Q slightly.

PAX : Banks, Captain Crunch, Archive, DaVinci, TBTF, Noodles, Sparrow, Shiplap, 1/4 Gummi Bear

Warm-o-Rama: Moseyed over to see a nice view of the lake and away from civilians, 25 SSH IC, 15 Goof Balls IC, 10 Big Arm circles forward IC, 10 Little Arm circles backward IC, Leg spread – hamstring stretch straighdown and then walked over to each leg. Another brief mosey around the pool house and to the Hilltopper! (Lake Ellyns Hill – Thanks Noodles)

Thang 1: PAX broke up into 3 groups to accommodate for the width of the hill. OYO sprint up the hill, do 10 merkins, job down the steps too the base. Rinse and Repeat counting down the merkins to 5. It was a solid 15 minutes of continues movement.

Thang 2: A brief job around Lake Ellyn which is slightly under a mile – Thanks for the milage Captain.

Thang 3: PAX broke up into 3 groups. 2 groups of 3 and 1 group of 2. Partner 1 would clean and throw the sandbag while Partner 2 complete B.O.M.B.S x 10 reps each exercise. When partner 2 was finished he would run to his partner and they would switch. Most groups were able to complete 2 sets of B.O.M.B.S. for each parnter.

Mary: 61 Flutter Kicks IC, 61 Butterfly LBCs

NOR/COT: A brief description of social loafing and the power a great leader has in minimizing social loafing to get the most out of the team. We prayed for Noodles, his M, and 2.0. We also prayed for all the HIMs in the group that are having sleep issues. We are praying for Banks company and that the changes coming bring a brighter new beginning. Finally, we gave God praise for our health and ability to workout and be apart of F3.

Warm-O-Rama – we didn’t need much. Due to all the EC workouts your QIC decided to take the crew around Wheaton for some good 2nd F! We completed 15 Merkins IC for good measure

As we began to Ruck @saga showed up a little after time, while we waited we did some OH Squats and some one arm curls. Once the group was complete we headed out

The Thang – We rucked through the streets of Wheaton. Your QIC wasn’t super familiar with the surroundings but with some help from some fellow HIMs we made it back to the AO just in time.

EC Thang – for good measure and a little @DaVinci encouragement we repped of 15 more merkins IC.

PAX – @shiplap, @captaincruch, @banks, @saga, @bigmac, @sparrow, @DaVinci

COT – Praise the Lord for such a positive and uplifting group. Praying for future heath and well being of the American people.

5 highly motivated PAX participated in an EC workout that destroyed our arms. Huge shoutout to @Saga, @TBTF, @BigMac, and @DiVinci for coming out ready to rock and roll. Not only did these 4 guys bring the energy 3 of them are fairly knew to the group. What a way to get after it

Warm-o-Rama – motivators x 7, arm circles forward and backward on the Q, Hamstring stretch

Thang 1 – 10 hill runs – get up and down anyway you want just keep the heart rate going. @BigMac was a machine! Idea was to get the blood slowing before getting our upper body pump on!

Thang 2 – With a coupon in hand we moseyed over to the outdoor equipment. We did three round of the following

5 Pull up, 5 negative chin ups on the Q, 25 bent over rows, 10 one arm rows each arm, 15 curls with palms facing up followed by 5 negatives on the Q

10 Merkins in cadence, 15 chest presses, 15 skull crushers followed by 5 negative skull crushers on the Q

We ended the fun with some Mary – 25 butterfly LBCs, 25 oblique crunches each way, 25 flutter kicks in cadence

COT – Praise for the guys for joining this morning. Incredibly grateful for such a wonderful morning. Praying for the College of Wheaton and a resolution to the turmoil.

Great turnout for a beautiful February beatdown. 7 PAX (Inards, Gummy Bear, captain Crunch, Archive, Banks, Katniss, and Shiplap) showed up to give their all.

Warm -o-Rama – Motivator x 7, Abe Vigoda x 15, Big Arm Circles forward/backward x 10, Raise the Roof x 10

The Thang – Greta, Hill Interval. The PAX partnered up and did 100 Blockbees, 200 Over Head press, 300 block swings. PAX 1 one would run up the hill while PAX 2 completed as many reps as possible, then switched until all reps were complete.

Thang 2 – partner pushed ups. Alternating set 10 x 10

Thang 3 – Abs 10 sets of 20. Butterfly LBC, side obliques right/left, flutter kicks, American hammers, double crouch, reverse crunches, side scissors, knee to chest.

COT – Prayers from Archive and his family (thankful to hear good news!) as they deal work through their current pregnancy. Please be with their family and guide them the way you see fit. Prayers for all of us in our job with hard decisions and making the right ones, and that the people that do not benefit see the positives that may come from a hard situation. Thankful for all our blessings you have given us!

6 PAX posted today (Gummy Bear, Captain Crunch, Dovetail, Katniss, Noodles, and Shiplap) to make the highest turnout yet for our NEW Tuesday Boot camp+. It was quite windy, but a beautiful morning. The workout was inspired by thinking of my favorite Wrestling saying (Arrive, Raise Hell, Leave) while reading up on Stink B.O.M.B.S.

Warm Up: Motivators x 7, Abe Vigoda x 10, Big Arm Circles Forward/Backward x 10, Small arm circles Forward/Backward x 20, Jog around the round-a-bout.

The Thang – The PAX partnered up to complete a BOMBS workout. We used the parking lot to make a make-shift hub and spoke course. One partner started at a corner of the parking lot and did a corner exercise while their partner ran to the middle of the parking lot (hub) and completed a 50 count of a middle exercise. Once 50 reps were accomplished the HIM would run back and switch with their partner. They would add their reps together until the total number of reps were accomplished. Once all reps were completed they would run to the middle and then to the next corner and complete the next exercise. The entire group finished one full circuit and started on the second rotation before time expired.

Corner Exercises – 50 Burpees, 100 Overhead Presses, 150 Merkins, 200 Big Boy Sit-ups, 250 Squats.

Middle Exercises (w/Coupon) – Curls, High Pulls, Dips, Skull Crushers, LBCs

NOR/COT: Prayers for a good week and health for all PAX’s and their families. Praise for all that God has blessed us with, and prayers that he leads us in the direction he has for us even if we aren’t thinking the same.

Moleskin: I feel so blesses to have found this group. You guys are extremely motivating and just all around good guys. Coming to join the Mastodon was been a blessing and look forward to many more beat downs!