A slight mistiness to the air and a slow wake up saw our lone Q rushing to the park on a Thursday morning. He planted the flag a few minutes behind schedule, and realized his opportunity for a guilt-free overdose of stupid stuff. He rolled the (metaphorical) Dice of Discomfort and they came up Murph. After some standard warm-ups, he began the run.
- Motivators x7 IC
- Windmills x20 IC
- Cindy (5 pull-ups / 10 Merkins / 15 squats)x10 in 10 min
It was about this point our hero was feeling pretty gassed, and rather than hit the diminishing returns of the 2nd half, he hit the 2nd mile. To motivate him through the legs, he threw in some Merkins…
- Merkin Mile (25 Merkins after each quarter.)
- Flutters IC x40
- LBCs IC x50
NOR/COR/COT: prayers for the brothers, both at this AO and in the greater region and F3 nation; health in body, mind, and soul and a closeness with family and friends over the holidays. Prayers that the harvest would grow this year.
AO Mastodon saw 2 PAX post on a balmy (windless) 25 degree morning. Q was eager to break in his newly acquired Rucker, so they divided up the weights and settled in for some Tortoise and Hare.
Motivators IC x7 / Windmills IC x15
The Tortoise and the Hare B.O.M.B.S.: (Partners; one PAX does the exercise while the other carries the coupon (both rucks). Repeat until full rep count is met for each exercise (5 reps each))
- Burpees (5) (25 total / each PAX)
- Outlaws (10) (50 total / each PAX)
- Merkins (15) (75 total / each PAX)
- LBCs (20) (100 total / each PAX)
- Squats (25) (125 total / each PAX)
Ran out of time in the Squats round, and returned to the flag for COR/NOR/COT.
Prayers for rest and getting back up to full strength, after the F3 Tough for Archive. Continued prayers for endurance and good attitude with family and holidays on the horizon at the Crunch house.
3 Pax worked up a sweat (Archive QIC, Captain Crunch, Jorts!)
20x Tin Soldiers
20x Sun Gods
1 mile run
Thang 1: Fun with Coupons
25x 8-Count Body Builders
Prayers for safe travels for Jorts, and regaining health for Captain Crunch.
In the absence of our AO’s fearless leader, 2 PAX met under a clear starry sky and a surprising amount of wind for the Beat Down of the day. Mostly prepared, but eager to get moving after the 40 degree shift in temperatures from yesterday, the PAX got after it. The plan was simple: warm-up, attempt the Murph, survive to the end.
- Motivators IC x7
- Windmills IC x15
- The Loop (~1 mi)
- Cindy: 5 pull-ups*, 10 Merkins, 15 Squats (AMRAP, or 20 sets in 20 min)
- Final time: 17:22
- *goal for the year – unmodified pull-ups
- The Loop (~1 mi)
- “Old Ironsides”:
- Boat position – American Hammer IC x10
- Boat position – American Hammer IC x10
Prayers for Archive’s return from his conference this week and Mrs. Archive’s endurance on the home-front. Similar prayers for Banks for the change to be present at home in this season, looking at a longer stretch of time without any work-related trips.
The Murph brought us almost all the way to time, so in lieu of the “KFC Double-down” exercises the Q had planned he invented a new “high-intensity cool-down” exercise. Pleased with the results of our Boat-Canoe / American Hammer standbys, he imaginatively sewed them together into an uncomfortable Frankenstein exercise, lovingly named after the USS Constitution. We all hope he learns some moderation in the future…
With a bright moon and a bit of mist off the lake, 3 local PAX greeted the return of Chelms to our balmy, Northern AO. The Q was responsible for making sure his check-in gave him a good sense of what AO Mastodon brings on an average week, so we pulled out some old and new classics.
Motivators IC x7
Windmills IC x20
Triple “Kopeck” Nickle (Squats / Bernies / Monkey Humpers)
Colt 45s + Bears & Blocks – Banks vented his frustration(j/k) on a cinder-block, (ToDo: replace/glue)
Dips n’ Derks ICx15
Flutter IC x20
Dolly IC x20
American Hammer ICx20
COR / NOR / COT: Lifting up Scott in Wilmington and his family, having to struggle through medical issues separate from, but on the heels of hurricane trouble. Requests for rest in the midst of young parenthood, blessings on the group as they travel, work, and live.
Despite the Q’s penchant for overkill, the PAX hit it hard and kept it coming all the way through the end. Hopefully we all get a good stretch between now and Saturday.
In the first decently cool workout day of the season, the Q decided to dial it up now that the humidity was out of the way. Archive clued him into the “Spartan” exercise, so he freshened up his historical knowledge and hit the 3 PAX that posted with a kinesthetic learning experience.
The Thermopylae Experience:
- Motivators IC (x7) (Get Motivated)
- Abe Vigoda IC (x14) (because a good warrior prepares)
The “true” Spartan: Like a regular Spartan, but on The Hill, and with your “Shield” (coupon). Oh, and pauses for history lessons after each 10 reps
- 30x hill sprints (okay, trudges)
- 300x Merkins
The PAX took it in stride and shouldered their shields. A brief breather for everyone at 10 and 20 reps for the Q to jaw on about the true events from the Battle of Thermopylae and the crazy guys who held the line to their last breath. (Fittingly, they made their last stand on a hill.) The Q had other things planned but somewhere between the coupons and the history lessons the time just flew by. Next time we’ll up the pace…
NOR/COT: Prayers for families and the PAX who lead and serve them, that we would be courageous, disciplined and ready to sacrifice for things greater than ourselves.
Two PAX busted through the gloom (Archive QIC, Captain Crunch).
Slaughter Starter (SURPRISE!) 10 burpees
WOR- 7x Motivators, Lunges, Backwards Run.
Thang 1- Bataan Death March: Indian run with burpees.
Thang 2- 2x Wilt Chamberlains: 100x LBCs, Flutters, Squats, Lunges
Thang3- Spartan- Run to top of the hill, 10 merkins at top. We did 5.
COR NOR- Prayers for the group, for rest, and giving thanks for a misty morning.
9.6 F3 Wheaton
3 Pax punched through the gloom.
7 x Motivators
20x Sun Gods
Merkin Mile – 25 Merkins each 1/4 mile 4x
20x Flutter Kicks
2x Bernie Sanders uphill
Burpee Mile 12 burpees each 1/4 mile 4x
COR NOR Archive, Captain Crunch, Banks. Gave thanks for a good morning to get stronger and more disciplined.
2 PAX (Banks, Archive) woke up to sweat it out.
1 Mile Run (8:03 for Archive, ~9 for Banks- really pushing himself #IronSharpensIron)
Thang 1: Under the Pavilion
15x: Side Leg Raises, Front Leg Raises, Side Plank, Merkins, Dips. Fliporama.
Burpee Mile- Cut a 1/4 mile short by Archive (QIC) having to poop. Nothing like a sweaty dump.
It was a good morning to be out there, besides having to clench it for the entire Burpee Mile. Captain Crunch was coming back to 100% after a virus. Major respect to Banks for pushin through all the running and taking time from his busy schedule (school, job, family) to wake up to get better.
3 PAX ( Archive QIC, Captain Crunch, Survivor) arrived at a humid (for Wheaton) AO for a not so gloomy beatdown.
15x Imperial Walkers
Thang 1: Welcome Party
15x Plank Jack
15x Flutter Kicks
15x American Hammers
Mosey to Hill
Thang 2: BOMBS
All PAX finished the squats together.
It was great to see Survivor out at our AO. Really solid guy- I felt so encouraged hearing his story. Gave me the kick in my 32-year-old pants that I need to stop complaining and keep getting stronger. I may feel tired waking up but I’m not going to be more capable for my family if I’m sleeping in every morning.
Prayers for travel mercies for Survivor, Captain Crunch’s kids starting school, and Archive’s daughter going through a clingy phase.
Hope to see more of you F3 Orlando guys- you got a HIM in Survivor.