Capture the Bag

A fast paced, high-heart-rate role playing game with dedicated roles for runners and ruckers. 


If future pax are reading through backblasts looking for ideas, I recommend skipping this one. It was a lot of fun to plan, but would have worked better with a smaller field of play or about 20 more PAX. Regular capture the flag might be fun to try. If you need a visual cue to recognize who is one what team, I thought “hats vs heads” worked well.

For natural and healthy reasons, our Mondays are divided between ruckers and runners. But there is much that unites us, not the least of which is sweating with friends before the sun comes up.

A game was designed with the following goals

  1. Ruckers carry heavy things
  2. Runners gonna run
  3. Everyone sweats 

Before the game starts, each pax will choose a running or rucking role, and maintain that role for the entire game. 

Runners will be running throughout the game, unimpeded by weight or pain stations. 

Ruckers will be carrying their rucks and occasionally a sandbag. Runners cannot carry. 

The entire pax will be divided evenly into two teams, with the runners and ruckers split evenly between the teams. 

The AO is divided into two even halves, four bridges divide the territory. Islands belong to the Northern team.

All of our available sandbags will be divided evenly between the two teams, let’s say team had 2×60 pound sandbags. 

At the start of the game, the ruckers on each team will carry their sandbags away from the starting bridge all the way to the other end of the park. If all pax reach the other end, they earn one point (In hindsight, this was probably unneccessary. It did create a more traditional ruck feel, but used up most of the time that could have been spent playing the strategy game).

The ruckers are trying to defend their sandbags by moving them around  constantly or by stashing with partial visibility them within 12 feet of the outer track.  Each sandbag was given a “certificate of visibility,” which had to be visible. (in hindsight, we had more daylight than expected and slightly less visible sandbags would have been fine.)

When ruckers are on their home turf, they will be referred to as “defensive ruckers”.

When a Rucker leaves his home turf and crosses a bridge in search of the other team’s sand bags, he is acting as an offensive Rucker. 

The runners primary job is to gather intelligence for their team. Runners should be able to spot the location of stashed or moving sandbags and report it to their Rucker teammates. Stashed sandbags must always be visible from the outer track. Runners also have the ability to send an offensive pax to jail when he is discovered out of his home territory. Finally, runners can empty their own jail by running past and tagging it. (in hindsight, the runners mostly just ran.)

In order to steal a bag, the offensive team has to challenge the defensive team to an exercise. If there are more than 2 pax involved, the challenges take place man-to-man. If one team is outnumbered, their pax have to compete more than once. For this reason, numbers are an advantage.

In the end, Archive’s team was a strong contender, both in strategy and exercises. Sparrows team (hats), proved a competent defender. Each team stole one bag, defended one bag, and made it across the park, for a tie score of 3:3.

Welcome FNG “Babysitter”
Welcome back Kotter, “Picasso”

Nerf 2: Electric Boogalo – The Hunt for Wet Burrito.

Warm 0 Rama

Warmup involving high rep block thrusters to surprise everyone who thought this would be easy.


Dodge Ball

Pax split into two teams. To start the game, everyone completes 20 Merkins before making a run for the dodge balls. 3 Squats are required before each throw. When you get out you have to run the perimeter of the tennis courts and then plank till that game ends.
Tortuga suprised us by having a vast knowledge of obscure dodgeball variants. We tried several of his variations.

Bears Vs Crabs

Pax are divide into uneven teams based on their preference for crab walking or bear crawling. Slightly more pax prefer bear crawls. The bears dominate every game, despite a number of rule variations designed to give the crabs an equal opportunity (no hands, hands, goalie rules, etc).

Nerf 2: Electric Boogalo – The Hunt for Wet Burrito.

David and Goliath, with nerf guns. Pax split into two teams. A challenger steps out from his team and challenges the other team to an exercise, naming his rep count (Let’s say, 50 squats). A defender steps out from his team and accepts the challenge on behalf of the whole team. Although the two pax are engaging in representative combat, all PAX present will do the exercise stated. When the first representative warrior reaches the target rep count, he picks up a nerf gun and fires on the other team. When the second representative reaches the target rep count, he also picks up a nerf gun and tries to shoot the attacker. The fighting ceases when either of two things happen: The attacker gets shot, or one of the other pax finishes the reps and runs to the top of the hill, proclaiming freedom for the captives.

Moleskin

Life doesn’t always go the way you planned, but when I shot that guy in the neck, life was good.

Choose Your Own Adventure: Treasure Hunt Remix

Story: Through a strange twist of fate, you find yourself stuck inside a library of surprisingly morbid 1980’s “Choose your own adventure” books. Jumping from book to book, you are threatened on all sides. Zombies, cowboys, rival workout gangs, everyone is out to get you. There is only one way to survive: keep moving.

An oddly appropriate theme for a beatdown during life-threatening environmental conditions. 3° temperature, -14° wind chill, unplowed roads, cars stuck in snowbanks, duct tape giving up due to cold,  frozen coupons, back-to-back workouts in the same morning. Why did 12 PAX brave these obstacles? Were they driven by a simple treasure lust? Learn the truth at the end of this post.

The following story segments were stationed around the AO. Each workout accomplished earned PAX one of 6 puzzle pieces, which assembled would reveal the location of real, actual, buried treasure.

Choose your own adventure F3 Q treasure hunt
Your school is on a field trip to the zoo, and you’re trying to catch the attention of your new crush. With your friend holding on to you shirt, you lean way over the gorilla pit and smack the largest gorilla on the back of the head. Your friend loses his grip, and now you’re eye to eye with an angry gorilla, who is trying to decide if you are another gorilla, a snack, or his long lost girlfriend.
You’ll have to do your best gorilla impression if you want to survive until the zoo keepers arrive.
Do 75 total reps in any combination of these:
Overhand Pull ups Underhand Chin ups. Toe to bar.
You’ve aroused the anger of time traveling cowboys. They decide to teach you a lesson by “making you dance”. With pistol shots at your head and feet. You’ll be ducking and jumping to survive.
To dodge the bullets perform 150 reps total of any combination of:
Bench dips
Box Jumps
Step ups


You’ve fallen into the hands of several elderly zombies. They will eat your brains, unless you can blend in with them.
To blend in, you must perform 400 reps on 4 of the permanent workout machines in this area. Choose 4 machines. Bodyweight chest press, inclined sit-up, elliptical movement, etc.
Any machine, any rep count, until your team gets to 400 reps total.

A rival workout gang claims Northside Park as their exclusive territory, unless you can beat them at their own game.
To prove you’re the strongest, you need to do 150 reps in any combination of:
Merkins,
Burpees,
Star Jumps,
Squat jumps

Out of innocent curiosity, you wandered behind the bathhouse. You walked right into a secret meeting of bully’s club called Rodney and the Rathbones.
They’ll let you go free, but only after you do 150 of these (total reps in any combination):
Bent over rows,
Kettle bell swings,
Coupon lunges
You drank something, and it wasn’t Kool-aid™. You can’t tell if someone laced your drink with PCP, Speed, or just the heady power rush that accompanies becoming commander in chief.

Work off your power rush and prove you’re the best by performing 150 Total Reps in any combination of:
Coupon Bicep Curls,
Overhead Press,
Scull Crushers.

Pre Workout: Treasure is buried under snow in the middle of a frozen lake.
Story segments and workout options were positioned around the AO.

Pretty good snow camouflage for the treasure
Thermal imaging makes the treasure spot more visible
This was enough to lead Tortuga and Jazz hands to the treasure.
The Real Treasure map
Approaching the winners
The Victor’s circle
The Treasure

Archive and Captain crunch showed off by getting to the treasure 20 minutes ahead of schedule. Getting tired of counting and re-counting their treasure, they then returned to the workout to “wave their beef sticks in our faces.”

This workout was nobody’s first rodeo, but it was still a wild ride. Why did we do it? Because we know these things to be truth:

  1. Adversity brings us together.
  2. Working hard makes us stronger.
  3. Friendship is the real treasure. Friendship, and toe-warmers.

    Thanks for the memories.
    -Sparrow

10.21 Hilltoppers Coupon Club

Wet Burrito VQ

We warmed up with motivators, imperial walkers, Baryshnikov squats, Alabama @sskickers, arm circles.

Then had fun with 15 rounds of Hilltoppers!
30 squats (descending by 2) at the base of the hill/ramp and 15 alternating blockies/burpees (descending) at the top. Run/mosey or walk (like Banks) up and down in between.

I don’t know about the rest of you but I was a frozen burrito at 5:30 and a sweaty burrito by 6:00am.
Thanks team for the support: Banks Big Mac Da Vinci Saga T-bone Panhandle Tortuga & TBTF

Improv Comedy workout

Warmups
Motivator
Bat wings by ,
Mountain Man Poopers to 20
Abe Vigoda

The Thing

Circle of Block Exercises: “Go With It”

16 exercises, 16 reps each
Overhead Press
Curls
Block Burpees
Hodors
Leg over block
Jump over Block
Goblet squats
Superman on the Block
Nipple Scrapers on the Block
Kettle Bell Swings
(If you remember the other 6 block exercises, please put them in the comments below.)

Broken promises don't upset me.
I just think “Why did they believe me?”.

Merkins to the count of 10.

One person, and only one, says the number after each merkin. Count goes back to “1” if two people talk at the same time.

Heroes and Villains on Hoffa Hill

(This was ok, but not as strenuous as expected. I probably won’t do it again.)

Nipple Scrapers to 15

First Nations runs with two flags, two columns.

Circle of Trust

Bonus excercises:
10   Merkins.
“End on a Nipple Scraper” – 

Ruck Q: Getting to Know You


It is my opinion that the majority of male friendships develop gradually. Rarely do you say “You and I are going to be friends, so go ahead and tell me your life story now, so that I’ll know the details moving forward.” Sometimes years go by before you find out your friend knows how to fly an airplane, speak Spanish, or catch catfish with his bare hands. Those are important details.

Today, we hit friendship head on, sharing relevant personal details voluntarily, instead of waiting for a back alley run in with a polish street gang to teach you which of your friends is a closet bilingual. Relationships were built.

Begin workout:
Warm ups, with special attention to calf stretching.

Thing:

22’S

20 calf raises + two squat thrusters
18 calf raises + four squat thrusters.
Etc.

Ruck to Dan Taylor Alley,
DTs up to five.
Ruck back.
10 merkins

Along we the way we shared important details for future friendship.

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Ruck Q: Getting to know you


It is my opinion that the majority of male friendships develop gradually. Rarely do you say “You and I are going to be friends, so go ahead and tell me your life story now, so that I’ll know the details moving forward.” Sometimes years go by before you find out your friend knows how to fly an airplane, speak Spanish, or catch catfish with his bare hands. Those are important details.

Today, we hit friendship head on, sharing relevant personal details voluntarily, instead of waiting for a back alley run in with a polish street gang to teach you which of your friends is a closet bilingual. Relationships were built.

Begin workout:
Warm ups, with special attention to calf stretching.

Thing:

22’S

20 calf raises + two squat thrusters
18 calf raises + four squat thrusters.
Etc.

Ruck to Dan Taylor Alley,
DTs up to five.
Ruck back.
10 merkins

Along we the way we shared important details for future friendship.

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No block selected.Open publish panel

  • Document

IronPax Week 2 Backblast

Today’s workout was expertly crafted by the HIM of F3Greenwood. We did exactly what was specified, but added our own spin, specifically: Sprinklers and Flamingos.

Winners: Banks, T-Bone, Captain Crunch, Saga, Crack, Too Big To Fail, Gummy Bear, Big Mac, Shiplap, Noodles, Katness, Tortuga, Sparrow

Here’s the short version (see embedded GIF):

Here’s a link to the long version:
https://www.dropbox.com/s/chr4ybxjd1d8olm/F3-wheaton-ironpax-week-2-full-length-video.MOV?dl=0
(Note to future readers, that dropbox link will be dead sometime within the next 80 years, as will I. Future readers, is the future cool? Do you have jetpacks, flying cars, or child safety seats that buckle easily? Do bicycle helmets still pinch your neck skin? Do you still carry a “phone” in your pocket, or are they implanted? Do you even call it a phone? If someone offers you a “phone” implant that says “666”, don’t do it.)

Here are the details of the workout:

2020 IronPAX Challenge Week 2

Sparrow’s Manrise

Disclaimer: I’m not a professional.

You’re here at your own risk.
If you don’t feel comfortable with an exercise, you don’t have to do it.

By proceeding, you assume the risk of injury.

Please repeat every exercise, and help me count.

Warmup

The first exercise is:    7 Motivators.  Starting Position. Move. In Cadence.

The next exercise is,   20 Tappy Taps Starting Position. Move. In Cadence.

The next exercise is,   10 Tin Soldier Starting Position. Move. In Cadence.

The next exercise is,   10 Prisoner squats Starting Position. Move. In cadence, down up on my command.

The next exercise is,   Little Baby Arm Circles (forward, backward) Starting Position. Move. In Cadence.

The next exercise is,   Big Boy Arm Circles (forward, backward) Starting Position. Move. In Cadence.

The next exercise is,   Crab cakes Starting Position. Move. On your own.

The next exercise is,   Dying Cockroach Starting Position. Move. On your own.

What’s better than 1000 Merkins? (2000)

Five guys do Merkins, everybody else take another station. (Curls, Squats, overhead thrusters, big boy situps).

 Whenever anyone wants to, they yell “I feel outstanding” and start running up Hoffa mountain. When they get down the mountain, they ring the gong and everybody switches to a different station. Can’t switch until someone rings the gong. Any runner can leave at any moment, even if the other runner hasn’t returned, as long as he yells “I feel outstanding”.

We all work out until our cumulative merkins reaches 2,000.

Pull up bars

Split into two groups. Same as above on the pull up bars, everyone else do squats while watching, switch whenever your runner gets back. Each group has to reach a total of 20 pull-ups per pax, cumulatively.

And now for something completely different:

Guantanamo

Pax on Backs with feet straight up in the air. Someone circumnavigates the group trying to slam each man’s feet to ground. Big Mac and Loafers try to blend in with the grass to not get re-injured.

Spoons

Whoever reaches the rep count first pulls a spoon, then everybody dives. Losers do 3 burpees. 

50 Squats

20 Squats

30 Big boy sit-ups

100 LBC’s

20 Goblet squats

30 Block dips.

Winner: Archive

Global warming

Rotating circle leftward while holding an Al Gore (tree-hugger) pax choice exercise

20 Merkins (ship lap)

If you remember what the other pax choice exercises were, please reply in the comments below.

Truncated Merkin waterfall

 5 per person, then 5 in unison. 

The end.

Sadly, no manrise.

Naming of FNGs. Welcome Wing stop, Loafers, and Double mint.

Circle up. Name o Rama.. Announcements. Prayer. Lead on 3. Coffee and donuts courtesy of Banks. Discussed formation of a leadership team.