5.16.19 -A Double-Dog Dora

A warm late-spring morning with a rosy dawn greeted two PAX as they met for a weekday Beatdown. After having a series of burpee and bearcrawl focused workouts that had all the PAX reiterate their abiding “love” for 2 of the 3 “B”s, YHC felt it was necessary to show some love to the third “B” – Blocks. The following exercise also contained no running, being fully Clydesdale friendly.

  • Abe Vigodas ICx21
  • Motivators ICx7

Flora 1,2,3: Dora’s lazy, mean stepsister. Partner exercise involving coupons. 100 merkins – P1 does 10 merks with feet on coupon. P2 holds plank. Flapjack, until 100 reps total. 200 LBCs – P1 does 20 LBC holding coupon high on chest. P2 holds legs 6″ off ground, and extends arms w/ coupon over chest. Flapjack. 300 Goblet Squats – P1 does 25 goblet squats. P2 lowers to bottom of goblet squat w/ coupon, and holds. Flapjack.

Immediately followed by:

Juggernaut Dora 1,2,3: like regular Dora, Partners do 100 merk, 200 LBC, 300 squats, but instead of running, Partner 2 does a Juggernaut for 25 yards and back. Juggernaut is a a carry with a Ruck + Coupon in each hand.

We had a little bonus time after so we rolled in some Colt 60s and then walked the coupons back to their home, wrapping up with

Aiken Legs: 20 squats, 20 square jumps, 20 lunges, 20 split jacks


  • Superman: lie on your 12 (belly) and lift everything so that just your bellybutton touches the ground, hold for 1 min, rest for 30sec, hold for 1 min.
  • 2 min of Flutters (ICx60)

COT: Prayers for hitting the week strong and finishing well, hoping to make good headway at work and at home. Prayers for Archive who was still too sick to post, and for other brothers nursing injuries or not able to make the weekday. Upcoming travel for Archive and Banks, a solid end to the school year for the Crunch household and a good start to summer.

Moleskin: This was another one of those slightly ambitious and probably crazy routines that we got the chance to just throw ourselves into. Banks does a good job putting up with my cray cray, he knew from the jump that something was up and didn’t seem disappointed.

5.11.19 – Going Beyond

The Mastodon – Saturday, 5/11/2019 (Parks and Rec – QIC)


Low 40’s, cloudy, damp, but no rain yet. Walked out the door in shorts and a sweatshirt. Traveled about 35 minutes from Oswego to Wheaton’s Northside Park with Mrs. Doubtfire.


I put out the call for an EC run and a few responded (Blart, Mrs. Doubtfire, Banks and QIC). We circled the park, made our way to the high school for 4 laps and then circled the park again. In total, we covered about 3.75 miles at a sub 9:00 pace.


I am not a professional, you are here on your own free will.
I don’t know your injuries, so modify as necessary to avoid getting hurt.
But push yourself hard.


Abe vigodas x 15
Annie’s x 10 each hand
Motivators 7-1
Mosey to flags

THANG 1 (smaller tennis courts):

Bearway to Heaven (modified due to people playing tennis on large tennis courts) – Bear crawl suicide of four increasing lengths with increasing burpees at the end of each length. This exercise is done to Led Zeppelin’s “Stairway to Heaven.” This should be about 8 minutes (length of the song), but we modified it and it took about 12 minutes for the PAX to complete it.

Return to flags

THANG 2 (pool parking lot):

The plan was to use the tennis courts again, but a group of students took over all of the courts. That being said, we made our way over to the pool parking lot.
The PAX performed a Plank Walk / Double Shot of Jackees across the lot.

Plank Walk across the lot and at each line do a “double shot of jackees.” A double shot of jackees is a burpee variation where after the merkin, perform a plank jack (first shot) and after recovery, instead of just jumping, perform a jumping jack.


HIIT the Hills

10 jumping jacks on the bottom 10 mountain climbers on the top (each leg one) before/after each uphill movement

This was the plan.

Hill Sprint x 4 bottom to top, mosey back
Hill Jump Squat x 4 bottom to top, mosey back
Hill Lunge x 4 bottom to top, mosey back
Hill Bear Crawl x 4 bottom to top, mosey back

Due to time constraints, we modified after the sprints and performed 1 of each remaining hill exercises. Some PAX started to repeat exercises 2-4.

6 MoM:

Chilly Jacks (low plank, jumping jack) x 40
Flutter Kicks x 50
Rosalita x 26 (ab exercise with legs perpendicular 90 degrees, open and shut


5 principles of F3

1. Lead in a rotating circle by your peers.
2. Free of charge.
3. Open to all men.
4. Held outdoors rain or shine.
5. Ends in a circle of trust.


Earlier this week my sister Stephanie posted this comment, “The body achieves what the mind believes.”

I know that we are a group of strong willed men, but I’m guessing that you’ve been in a position where your brain tricks you into believing that you can’t knock out any more reps, or you can’t run any faster, or you need rest. Many times, this is your mind telling you that you can’t do anymore. Yes, I’ve been in this position myself.

What we do next is what matters. When this voice creeps in, we need to block it out and “go beyond” what our mind has convinced us is the point failure. You need to push through this and knock out more reps, run faster, put of that rest. Your F3 brothers will be there to support you.

You will emerge as a stronger man and this will carry over into other aspects of your life.


Father in Heaven, we thank you for bringing this group of HIMs together this morning.

We pray for the health and well-being of F3 Wheaton, F3 Naperville and all of our brothers across the nation.

We pray that you will bring healing, peace and comfort to all of those dealing with difficult situations.

Including prayers for Bump’s health.
Give Jordan the strength to overcome her eating disorder.
We pray for Anna Caroline’s health.
We pray for Kenny Roger’s friend Cindy Kerr who passed away from cancer last week.
We pray for Rusty’s brother-in-law Jeff.
My wife’s 93 year old grandmother who was released from the hospital and transferred to extended care until she regains her strength.
We pray for my former coworker, Steve, who passed away suddenly at the age of 57.
We pray for Blast’s best friend’s brother-in-law, Mike, who is battling blood cancer.
We pray for the continued growth of F3 Wheaton.

Guide us in being a better father, husband and friend.
In Jesus’s name we pray.


10 Strong HIMs – FNG Hurt Locker (Welcome!), FNG Glow Stick (Welcome!), Banks, Archive, Jazz Hands, Crunch, Mrs. Doubtfire (Site Q, thank you!), Urkel, Blart and Parks & Rec (QIC)

The pics:

5.12.19 – Teacher Appreciation Day

May GoRuck challenge: Honoring Service

Week 1: Teacher Appreciation Workout

  • 1 Mile Ruck (15:00 – while googling distances)
  • 1 Min Air Squats
  • 2 Min Plank
  • 4 Push-ups
  • 8 Deadlifts
  • 16 Ruck Thrusters
  • 32 Ruck Swings
  • 64 Ruck Lunges
  • 128 Flutterkicks (32x 4-count)
  • 2 Mile Ruck (20 min, maintaining a slow jog / fast walk)

Weight: 30lbs

Workout Time: 47 min

1 Mile ruck time: 15 min

2 Mile ruck time: 22 min

With a cooler day than expected, YHC dusted off his jacket and rucked to the AO. Archive had texted in the middle of the night to warn of a sick-sacking, but the newly-minted Hurt Locker’s presence was still an open question, so a second back was rucked in, just in case. With the help of Banks’ “On the Go” link, the Perfect 1.0 Mile around the park was discovered, which combined with being solo for the first time in a while, put this PAX in a benchmarking mood. The warm-up mile was leisurely, but the 2-mile saw a steady power-walk/jog that sped up slightly on the second half for a 12/10 split.

COT: lifiting up the brothers (both new and old), that they would have courage, strength (mental and physical) and faithfulness to their families, work, and community. Prayer for the week ahead, that it would not catch me lying down on the job.

5.9.19 – Burpees, Because

It was a beautiful morning following a night of rain, it was still raining when we started the workout, but it was 60 degrees, so we didn’t care! We surveyed the AO for excess water and it didn’t look to bad, so we stayed the course with the original plan. It was a nice surprise to see daylight at 5:30am!


7x Motivators

15x Tin Soldiers

15x Mountain Man Poopers

Thang 1: Bataan Death March

Our 3 PAX started off on a jog while one stayed behind to perform 5 Burpees and then sprint to catch up. Captain Crunch decided that the Q does not make the workouts hard enough on him, so he decided to wear a ruck for the whole thing!

We took the long mile, and right at the end we had a nice surprise running through knee deep water. It was pure luck no one was caught during this phase or we might have had some underwater Burpee Action!

Thang 2: Bearpees

We headed to the tennis courts and started Bearpees (1 Burpee, 4 Bearcrawl) until we crossed the full length of the courts. After this evolution, the Q graciously gave the PAX a 10-count to catch their breath and then had everyone go the full length back, but instead of 1 burpee each time, he upped the game to 2 burpees and 4 bearcrawls.

Thang 3: Burp Back Mountain

The PAX then moseyed to the hill and performed 100 Burpees Dora style. While one PAX performed the exercise, the others Bernie Sanders up the hill and ran back down.

Thang 4: The Finale

The PAX moseyed to the pull up bars and knocked out 15 pullups each

We ended the workout with Jack Webbs. 1 Merkin, 4 Overhead Claps, 2:8, 3:12… 10:40


Prayers for focus at work and help to make the right decisions to keep our teams focused on the right things.

5.6.19 -Firefighter Appreciation Day

May GoRuck challenge: Honoring Service

Week 1: Firefighter Appreciation Workout

  • 150 STEP-UPS (75/LEG) ON A 12” BOX (WEAR RUCK)
  • 100M RUCK DRAG

Weight: 30lbs

Workout Time: 60 min

3 Mile ruck time: 42:50

Archive and Crunch posted in the confusingly sunny, dry, and warm (56 degrees) gloom at AO Mastodon and got down to business. After hitting the tennis courts for our 100m of PT, Archive had the good idea to mix it up and hit the streets instead of hamster-wheeling our 1mi loop around the park. Overall a good solid workout, but definitely feeling the longer ruck on the shoulders throughout the day. We’ll see what the other days have in store!

5.4.19 Embrace the Suck (part 2)

Men of Wheaton,

If you missed it (or the memory of the day’s events has been suppressed by your brain) here are some memory jogs for the crazy stuff that went down. Those Naperville Qs bring the heat!


(all video/pics credit to Leuben, thanks!) This first pic about captures my memory of how this all went down. I’m over there in the back taking a breather between Dora merkins while Blart (QIC) is rocking out on squats. He and Archive blasted through the Burpee / Merk / Squat Dora and then completed a PAX carry around the hill before any of us were even thinking through how to saddle up.

So, naturally, Blart did what any animal in his position would do: Go around again! This time carrying a different PAX. YHC back there, getting a breather and a free ride on the Blart-beast (foreground: our bold three-legged team, Banks, Moonlight, and Skynet: if you weren’t there, you missed Banks shouldering both teammates for the first leg)


So, I did get some leg work in, if JazzHands counts.IMG_2366.jpg

And here’s the view from the top. “It’s bigger than it looks” (@HeardAtF3)IMG_2364.jpg

It was a great beatdown and good to have the morale support of our Naperville brothers leading the charge. If they’re all like Blart, we’ve got our work cut out for us this month! We were one short of the Double Digit Midget this week with 9 PAX. We closed it out with a 6 strong coffeteria, and a good discussion about how much more there is to F3 than just fitness.

Looking forward to a great month of Saturdays, with Parks and Rec as QIC on 5/11. Don’t miss it!



5.4.19 Embrace the Suck

THE SCENE: A beautiful, sunny day. Low 40’s with light breeze. Water on the ground from days of rain, to ensure we don’t stay too clean.


[Truncated] You accept all risks associated with this activity. Modify as necessary.


Side Straddle Hops x 30

Mountain Climbers x 20

Copperhead Squats x 20

Copperhead Merkins x 15

THANG ONE: Doozy of a Dora

Dora’s from base of hill, up and around summit, completing the following as pairs:

100 Burpees

200 Merkins

300 Squats

Complete one Partner Carry lap around base of hill

THANG TWO: Playround Around

Starting at one of three stations, complete the following, running between stations, decreasing reps until finished:

Pullups, starting at 10, decreasing by 1

Suspended Merkin Crunch, starting at 20, decreasing by 2

Dips, starting at 30, decreasing by 3

1 MoM:

Flutterkicks x 50

Side Plank Arm Swings x 10 each


9 strong PAX total, including 4 from Naperville


Q’s Word of the Day

Today you heard me say, “embrace the suck,” during the workout. It’s a way to motivate us to push through the pain and keep going. By fully embracing the difficulty of the task at hand, we’re expressing our determination to not let the situation get the best of us.

On the surface, it sounds like that’s the extent of it. But there’s more.

Because we can all do more than we think we can. When it gets uncomfortable, when it starts to hurt, the physical pain can lead to an emotional crisis. And that’s the crisis we really need to avoid. While our bodies can still go further, we may lose the will to keep going, or we start to question our place in that situation, or we lose confidence in our abilities, and all the demons of our past failures, insecurities and uncertainties creep into our headspace.

That when we need to embrace the suck, in a positive way. To embrace a positive emotional connection to the physical pain, laughing at it, joking about it, not letting it get the best of us. Then, once we’ve put physical suffering back into its place, then that’s all we need to deal with. And when we’re in a positive emotional and mental state, we can go much further.

There’s also a spiritual element to this. For suffering is essential to the formation of character and beyond. As Paul says, “… we also rejoice in sufferings, knowing that suffering produces endurance, and endurance, character, and character, hope. And hope does not disappoint…” (Romans 5:3-5)

So the next time we suffer, let’s remember to embrace the suck!


For the growth of F3 Wheaton, so that it can be a powerful channel for physical, mental, and spiritual growth among the men of Wheaton who join. That they would be inspired for community leadership. That we may all be fortified for the work we are called to do.

For prayers spoken and unspoken. For blessings throughout this weekend.


5.2.19 — Because It’s Leg Day

Thursday, May 2

5 PAX: Banks, Crunch, FNG-Abacus, Moonlight, Wet Wipe

With Archive holding down the home-front, it fell to YHC to take up the Q mantle and hit the park. Thanks to all the rain, the west side of the park was more flooded than I have ever seen it, so we modified our standard loop to the nearest passable trail. Moonlight and Wet Wipe helped Banks and I show the ropes to their FNG (Abacus). He held up well, or maybe we just weren’t hard enough on him. Time will tell…

Warm-o-Rama / The Standard:

  • Motivators IC x7
  • Tin Soldiers IC x20
  • Imperial Walkers IC x20

Thang #1: The Runs

  • run the Archive-mile, breaking at various points to do the following exercises:
    • Bolt 60s (like the 45, but more)
    • Dan Taylor (Squats/Lunges – 1:4, 2:8, 3:12, … , 8:32)
    • Colonel Trautmans x5 (three-legged partner exercise, AMRAP merkins / pull-ups x3 / people’s chair)

Thang #2: Fun with Coupons!

  • Mini-Spartan – (Coupon Hill Run + 10 Merkin at the top) x5
  • Insane Bolt 45s (with coupons!)


  • LBC IC x30


Prayers for the brothers — Lifting up homes / basements / yards; prayers for people to be high and dry through this week and next weeks’ monsoons. — Gratitude for new HIMs (and those Naperville guys) hitting our AO and the future that they can represent.

Might have a Rucking Problem…

Congrats to Archive and Crunch on completing the “Lucky Number 7” April 2019 #ruckingchallenge! Below is a wall of text illuminating some of the thought process that goes into someone become unstable enough to want to do this on the regular. If you’re like me, come find us for whatever May’s challenge is! Monday is RUCK DAY. #EmbraceTheSuck!

— Ruckaholics Anonymous Helpline — 

Hello, Yes. I’m calling because, well, I might have a problem … Yes, sorry, Captain Crunch. … Yes, that is my “real” name… No, it’s not on my birth certificate.

Well I started this #RuckingChallenge thing for the Month of April. I’d seen a couple go by and was sad I hadn’t jumped on it. And this one was only 7 days, so I figured I could do it even with April already being half over. With these guys I workout with on Thursdays and Saturdays I’m the “crazy guy who rucks on Mondays” so I gotta keep my cred up. It can’t all be Burpee Mile / Merkin Mile, rinse/repeat.

Day 1 + Day 2:

  • Ruck 1 Mile + 10 sets (10 Ruck Squats / 10 Ruck Push-ups / 10 Russian Twists)
  • 5 sets (10 Walking Ruck Lunges / 10 Plank Pull Throughs / 10 Overhead Press / 200m Ruck (AFAP))

So, I upped the weight from 25 to 30, despite having never done any of these other challenges, and I wanted to make up for the missing the first half of April… so I did both Day 1 and Day 2 together. … Yeah, that seemed like a normal enough thing to do. … Well see I normally ruck for 45 min and Day 1 was like a 25-30 min workout. I’d been planning on doing both days, I had gone to the track specifically because of Day 2’s 200m sprints, but I was pretty wiped. So I figured I’ve got some time, I’ll just try Day 2 to see how bad it feels. The first set went okay, so I tried another. Then it was close to quitting time, but I was already 2/5 of the way done. I didn’t really want to reset that and need to come back the next day. It was only three more. It was so easy to keep going knowing I was already almost half way in. So I ended up staying a bit longer than I meant to, but I could just get ready for work a bit quicker. I got both done! It went pretty well, I felt pretty prepared for it. Pretty wiped afterwards. … … Okay yeah, I guess it’d be smart to dial it back some and maybe just do a day at a time. … Sure, thanks. … Yeah, I’ll check in again after Day 3.

Day 3 + Day 4:

  • Ruck 1 Mile + 10 sets (50m Suitcase Carry / 10 Ruck High Pulls / 25m Bear Crawl)
  • Ruck 1 Mile (14 min pace) + 10 sets (10 Thrusters / 25m Bear Crawl / 10 Ruck Swings)

Hi, this is Captain Crunch checking in again… So… I went out for Day 3 + Day 4 with a buddy of mine. Better to have company on the road, right? … Huh? oh yeah… we did say just one day at time … Yeah, I think I can remember that next time. So we did Day 3 on some soggy tennis courts because that gave us the proper distance markers. Most of it wasn’t so bad. We do a lot of bear crawls in our normal workouts, so what’s adding another 30lbs resting on the back of your head, right? … No we don’t normally do 250m of them, I guess … So, I guess I should probably mention, too, that I noticed a blood blister on my right hand after Day 3’s bear crawls, but we were already right there and planning on doing both days, so… I went ahead and did Day 4’s bear crawls… Yeah another 250m. … Is that weird? … Uh huh … yeah, I guess so. I figured it would heal up okay, and it went away later that day, so no harm done? … Okay yeah … My buddy and I did agree to stick to one day at a time for the rest of it, though. We were both pretty gassed.

Day 5:

  • Ruck 1 Mile + 10 sets (10 Russian Twists / 10 Pushups / 10 Overhead Squats)

Hi, this is Crunch, checking in again after Day 5. This day felt a bit more moderate. I can see the point of just doing one day at a time. Still plenty of work. My buddy and I got through the whole set and figured we had time enough to hit Day 6 somewhere else in the week and wait until the next Monday to do Day 7. … That’s good progress right? “Just dial it back a bit”, right?

Day 6:

  • Ruck 1 Mile + 10 sets (100m suitcase carry / 10 Ruck Squats / 10 Ruck Swing)

Crunch again, checking in from Day 6. … Okay so this was a solo workout, and it felt a bit weird. So, I took the day off, mostly to get some things done around the house, but I had a spare window after lunch and just figured I should fill it productively, so I went out and rucked Day 6. I always workout in the morning while the sun is getting up, so it was really weird to be out in the full sunlight. I think I prefer the Gloom. It feels right. Anyway this one was probably my least favorite, but not the hardest, I don’t think. That 100m carry was long, even with jogging it. … well, yeah I didn’t want to take it too easy, so I jogged it. … it made sense at the time, but yeah I guess it would be easier if I slowed down. Easy isn’t really the point, though. … But yes, just one. I told my buddy I would wait for Monday for Day 7…

Day 7:

  • Ruck 1 Mile + 10 sets (10 Dead Lifts / 10 Walking Lunges / 10 Ruck Push-ups)

Hey! Crunch again. Challenge Complete! We wrapped up the last day in the pouring rain and I was just walking in the door as the thunder was close enough to shut us down anyway. It felt good to be out there in the rain. It wasn’t going to be comfy anyway, might as well bring it on, right? … Yeah, I’m glad I did it. … I think I might dial the weight down a bit for the next challenge, depends what it is. … Yeah. … Yeah, I was already planning on doing the next one, but they haven’t said what it is yet. … Yeah, I figured I’ve got a whole 48 hours off before May 1st… Sure, yeah, I can keep checking in, if you think that’d be necessary…


4.27.19 – Benchmark and then some?

Saturday was a beautiful day at the AO. With the promise of rain turning into snow later in the day, we were lucky enough to finish the workout dry! After the previous nights F2 activity (Dry City) our Q was a little concerned about the PAX turning up in full force, but everyone made it! We started out with some warm-ups of the usual Motivators followed by Tin Soldiers while we were hoping Jazz Hands would show up, but with no sign of him, we headed off to begin the workout.

  • Motivators from 7x
  • Tin Soldiers IC 20x

Thang #1: The Benchmark Workout (Navy PT Test)

Test consists of 2 min AYG Merkin, 2 min AYG BBS, and timed 1.5 mi run

  • 2 min Merkin
  • 2 min Big Boy Situps

It was at this point off in the distance, we saw Jazz Hands running towards us, so we waited to start the run until he got there.

  • 1.5 mi timed run

Posting results for posterity and accountability:

Here is the link to score the below reps:

Banks – 56 Merkins (70), 51 BBS (60), 11:22 1.5 mi run (75) – Score: 205/300 – 68.3%

Captain Crunch – 75 Merkins (90), 55 BBS (60) , 10:00 1.5 mi run (90) – Score: 240/300 – 80%

Archive – 52 Merkins (65), 53 BBS (60), 10:52 1.5 mi run (80) – Score: 205/300 – 68.3%

After the test, the PAX walked to the bottom of the hill and Archive left for “work” it was time to have more fun and get into Thang #2

Thang #2: Modified Route 66

The modification was run to the top of the hill, perform 1 burpee at the top, and run down the hill. Rinse and repeat adding 1 burpee each time until you complete 11 burpees at the top for a total of 11 laps on the hill and 66 burpees.

Thang #3: Cooldown

  • The cooldown consisted of Jack Webbs
    • 1 Merkin & 4 Overhead Claps
    • Increase by 1 Merkin and 4 OHCs each round
    • Finish with 10 Merkins & 40 OHCs


Prayers for health of our families and bodies, focus on upcoming Birthdays/Anniverseries. Thankful for a beautiful morning.