21 PAX showed up on election day to work together on the campaign trail. It was great to see such a large group today – I like to think it’s all about camaraderie around the election but I also believe DaVinci’s jackpot challenge played a role.
WOR
Motivators – 4 count forever
Tappy taps
Mtn climbers
Merkins
Michael Phelps
Arm windmills
7 teams of 3 sharing – 1 coupon per team
Drop off coupons at base of Hoffa then mosey to pull-ups.
Pull-ups – most plus fewest electoral votes
California = 55
AK, MT, ND, SD, VT, WY, DC = 21
Total = 55+21 = 76
Teams of 3 – 1 on pull-ups, teammates perform plank or Al Gores – rotate as needed
This one was pretty quick as several finished this in barely more than 1 round.
Electoral Victory Burpee Challenge – base of Hoffa – this one was a grinder!
270 combined team burpees for the win
Base of Hoffa: 1 teammate performs coupon jump over burpees in round 1, blockees in round 2, regular burpees in round 3 (and repeat).
Teammate 2 runs uphill and relieves Teammate 3.
Teammate 3 performs merkins until relieved then runs down the hill to relieve Teammate 3.
So one always running, one always doing merkins and one always doing burpees.
Count burpees only – Coupon stuffing was called twice in which burpees get double counted.
Finished with 3/4 mile loop run back to base of Hoffa.
COT: Focus on election peace and civility and reminder that God is in control. That we should pray for and love those with whom we disagree and try to walk in their shoes. Shout out to Hope4theOrphan #hopemoves2020 to raise awareness for orphans worldwide and specifically in the city of Bulawayo, Zimbabwe which has been ravaged by AIDS, banana republic politics and the resulting economic devastation.
10 PAXs circled up and took on some more weight for our food drive ruck day around the AO – TOGETHER WE CAN: Captain Crunch, Banks, Panhandle, Cookies, Big Mac, Sparrow, Katniss, Shiplap, Da Vinci, SAGA (Q)
WARM-UP:
Can Can Motivators (held cans out during whole exercise) x5
Can Can Windmeals x5
Can Can Al Gore (squat & prayed for the coming election w/cans out front, palms up)
Can Can Dance Competition (did the can can while holding cans out to the side)
Line-up in pairs for the ruck walk-and-talk speed-dating
PAX had a can in each hand during the ruck, when I said can, they said can, can and held up can as displayed
THANG 1: PAIR-SHARE & rotated pairs during ruck
What is a passion or interest you enjoy?
Share a scar story.
What is your favorite book or movie?
What is your ideal vacation?
If you could have a meal with anyone who is currently dead, who would it be?
THANG 2: CAN TAYLOR ALLEY – “ain’t got no legs (or arms)”
quietly pray for the hungry, helpless, & homeless—as you feel the inconvenience of the exercise (notice you are not alone in the quiet, dark journey)
1 squat followed by 4 lunges w/increase to 2 squat + 8 lunges, etc + held two cans palms up
Added flying nuns to end
THANG 3: PAX PRAYER in cadence while we crossed into enemy lines…
I don’t know but I’ve been told – repeat, etc.
Rucking cans will not grow old
Look to my left or to my right
I’m never alone in the fight
Early morning I carry weight
A call to love and not to hate
F3 Nation represent
To these friendships we commit
AO Mastodon we ruck
Here before our God, awestruck
Out of darkness comes the dawn
Faithful lives we will lead on
Lift our M and 2.0s
Thank you God for giving those
Thanks also for this here PAX
May these friendships always last
Here we give our lives to God
As we travel with this squad
Out into our given day
God’s good glory on display
THANG 4: MANRISE
51 count Can Can Dance Competition
MARY: 1 minute ruck plank on cans
CoR/NoR/Cot
Prayers for Cookies new job, starting on Wed and a trip to Las Vegas; the troubled woman who passed us rucking; our nation and the election
Moleskin:
“Come and hear, all you who fear God, and I will tell what he has done for my soul.” ~ Psalm 66:16
Give the gift of hospitality in asking someone a question and fostering a space for them to share.
It was a chilly morning. A full moon was visible in the distance as 18 PAX were present for today’s beatdown. Throughout the week I struggled with deciding to do a regular workout or do what I have been known to do which is to bring fun and celebration on this Halloween morning. My father, Jose M. Malagon Sr., passed away on 10/24/2020. I asked myself, what would my father have me do? With my M pushing me to get out there and workout, I was able to see just how much I need F3 in my life during this difficult season. I decided to keep it fun for the group and incorporate the number 24 to acknowledge my father’s passing. Halloween is also my father’s birthday. He would have been 64 on this day. Today was in celebration of my father’s life.
WoR: Frankensteins x24, Batwings x7, Webbicides x 5 sprints – 5 Merkins at each line – 25 total Merkins.
This is Halloween (Nightmare Before Christmas) – PAX to hold People’s chair position. For every Halloween reference made during the song, PAX to perform a squat (29 references). PAX to also max out on squats when cued by La La La towards final seconds of the song.
Thang 1 – Zombie Lane – 2 Rounds w/ Coupons
Round 1 – Zombie Plank Pull Throughs X24 (Plank Pull Throughs) followed by Zombies & Blocks (Bears & Blocks) rally to the base of the hill, back to base of Zombie Lane.
Round 2 – Goblet Squats x24 followed by Murder Bunnies rally to the base of the hill, back to base of Zombie Lane
Zombie walk w/ coupon to base of the hill.
Thang 2 – Zombie Hill – 4 Rounds – PAX to perform an exercise at the base of the hill before performing Zombie Crawl up the hill. Rinse and repeat.
Round 1 – BOO-Urpees x24 (6 count burpee – on 6 count cover/uncover eyes and yell “BOO” on the jump)
Round 2 – Corpse Press x24 (Overhead Press)
Round 3 – Crucible Merkins x24
Round 4 – Skull-crushers x24 (Triceps – behind head to overhead)
CoR/NoR: Sparrow, Archive, Jazz Hands, Captain Crunch, Hotbox, Banks, Katniss, Bloomer, Tortuga, Crack, SAGA, Jolly, Cookies, Da Vinci, Nickerdoodle, T-bone, Too Big Too Fail, Noodles (Q).
CoT: Thank you to God for Archive and his, newly born, 2.0. Prayers for Archive’s M and continued recovery. Prayers for Jazz Hands’ M so that God may reveal job opportunities and to continue adjusting to remote learning. Prayers for Crack and his M’s mother who recently passed away as they themselves continue in the healing process.
Moleskin: Thank you to the men of F3 Wheaton. For pushing me each and every time and giving me words of encouragement. For telling me of my inspiration towards them. I, too, am inspired by all of them. Thank you all for reaching out during this difficult time. My father was short in stature but had a big presence. Not perfect and didn’t always know how to express his love at times. We had our differences, our ups and down. Days before he passed, he posted in Spanish on Facebook:
A true act of mercy. Loving each person, whoever they are. See the good side of each person, whoever they are. Forgive each person, whatever they have done. Being willing to do everything quickly for the Lord and for any child of his, no matter how difficult it may be.
I closed with a passage on Comfort from 2 Corinthians 1:3-5 NIV – “Praise be to the God and Father of our Lord Jesus Christ, the Father of compassion and the God of all comfort, who comforts us in all our troubles, so that we can comfort those in trouble with the comfort we ourselves receive from God. For just as we share abundantly in the sufferings of Christ, so also our comfort abounds through Christ”.
13 PAX showed up for my VQ on a crisp dark morning – thank you!
WOR
3 count motivators (my favorite version)
10 count Tappy Taps
OYO hang and stretch
OYO Michael Phelps
OYO arm circles
10 slow Merkins in cadence
50m skip run
Mosey to start line for workout
“Every Man Murph” – modified version of Hero WOD “Murph” (more running, a lot less pull-ups)
1 round = Run ½ mile (2 track laps), 3x (5 merkins, 10 sit-ups, 15 squats) so total of 15 merkins, 30 situps, 45 squats per round – breaking them up eliminates rest and keeps people moving the whole time.
Goal: 6 rounds (3 mile run, 90 merkins, 180 situps, 270 squats). Set a 35 minute time cap to end at 6:15.
T-bones random playlist provided entertainment in the calisthenics area until the cold shut down the Bluetooth speaker (or someone didn’t like my music).
Several PAX finished and many completed 5 rounds – no one complained of being cold.
Name-O-Rama: Mose, TBTF, Wet Burrito, Da Vinci, Noodles (great to have Noodles show up in the midst of dealing with loss), Crack, Gummi Bear, Shiplap, Tortuga, Big Mac, Saga, Banks, T-bone (Q)
Circle of Trust: Discussed November Orphan Awareness Month and T-bones involvement with Orphans in Zimbabwe and a chance to raise awareness for so many less fortunate than us. Lifted up Orphans the world over, Noodles loss of his father in Mexico and the challenges of mourning in a COVID world, prayers for Crack’s family as they mourn the loss of M’s grandmother as a matriarch and spiritual leader and example to many.
Love this Crew – it is a privilege to be a part of such a strong (in so many ways) group of men!
Fourteen PAX met on this fine fall morning for a KISS bootcamp.
WOR
Arm circles OYO while standing on one leg.
During this warm up I shared some words from I Timothy: “Train yourself to be godly. For physical training is of some value, but godliness has value for all things.” On that note, I made it a goal for us to memorize a Bible verse while we worked out. I went with James 1:3, “Consider it pure joy, my brothers, when you face trials of many kinds.”
10xDaisy pickers IC, Skip in place OYO, then 5x merkins OYO.
We then moseyed over to the pull up bars for the beatdown.
The Thang:
We split into four groups and did the following.
Pull up bars: 20 side pull ups.
Top of Hoffa: recite verse (James 1:3) then 20x seal jacks.
Base of Hoffa: 20 hand release tuck jump burpees. These were the beast of the morning. After finishing these, bear crawl or crab walk over to the SHOP.
SHOP: 20 mountain climbers.
Rinse and repeat for five rounds. Four exercises, 100 total reps each.
Several PAX impressively finished all five rounds. I finished four full rounds with the fifth sets of seal jacks and burpees.
NOR: Hot Box, Bloomer, Sparrow, Gummi Bear, Big Mac, T-Bone, Shiplap, Saga, DaVinci, Panhandle, Beaker (Welcome back!), Jolly, Wet Burrito, and Tortuga (Q).
COT: Lifting up Noodles and family as his dad has passed away and Archive’s family as they adjust to life with their new 2.0. Praise God for bodies that work and men to push us onward and upward.
On Saturday 24th at 7:00 am, 15 PAX (including 1 FNG, “Ben”) posted on this chilly yet beautiful late-October morning. What’s more, a good half of them strutted into the sunshine for a two-fer after posting at Tarpit at 5:30 for @Da Vinci’s Dance Party Beatdown. We congregated with proper social distancing in the EAST parking lot (*gasp*) to begin a beatdown that didn’t disappoint!
PwP (PAX who Posted):
Wet Burrito
Captain Crunch
K-Pop
Crack
Smokey
Tortuga
T-bone
Sparrow
Saga
Da Vinci
Beaker (FNG, welcome!)
Jolly
Too Big To Fail
Double Beef ’n Cheddar
Jäzz Händz
WoR
(Grab coupons right away before warmup, we’ll need ‘em later)
Motivators 7x
Goofballs 25x IC (best ready-position-move pose IMHO)
Abe Vigodas IC 20x IC
Scoop up those coups and mosey quickly to NE entry of baseball diamond. Drop coupons, then “JAZZ HANDZ MOSEY” (alternating jazz hands and overhead claps) across the AO to normal West lot near first lamppost for…
Thang 1: Revenge of Five Alive Run the short mile stopping at each lamp post (25 total) until the Thang is complete near the pool house.
Of note: a brutal and “unexpected*** hardship” was encountered with a massive water barrier at the very beginning of our circuit around the 25 lamp posts. Some PAX took the high ground and didn’t get too terribly soggy, whereas some less-awake PAX ran through the reeds and low ground and basically soaked up most of the water in their socks and shoes. Thankfully our movement kept us warm, and a hot shower for YHC afterward the beatdown never felt so good. #prunyfeet
***unexpected is a poor term for the sake that @Tortuga warned us of “a puddle” along the path…though, your QIC decided, from the brief and somewhat lacking description, would be no problem to traverse. Needless to say, I was wrong and now know that if Tortuga speaks up, LISTEN AND LISTEN GOOD! The rest of the beatdown was a cold and soggy one from the ankles-down.
Exercise order:
Burpees
Monkey Humpers IC (2 is 1)
Star Jumps
Dive Bombers
Squats
1st Lamp – 1 Burpee
2nd Lamp – 2 Burpees – this progresses up to the 5th lamp post and doing 5 Burpees
6th Lamp – 5 Burpees, 1 Monkey Humper IC – these increase by 1 until the 10th lamp post
11th Lamp – 5 Burpees, 5 Monkey Humpers, 1 Star Jump – The Star Jumps Increase until the 15th lamp post
16th Lamp – 5 Burpees, 5 Monkey Humpers, 5 Star Jump, 1 Dive Bomber – The Dive Bombers increase until the 20th lamp post
21st Lamp – 5 Burpees, 5 Monkey Humpers, 5 Star Jumps, 5 Dive Bombers, 1 Squat – The Squats increase until the 25th lamp post
25th Lamp – The routine culminates with 5 Burpees, 5 Monkey Humpers, 5 Star Jumps, 5 Dive Bombers, and 5 Squats
We did our final lamppost as a unit of 15 PAX all together to finish out strong.
From there, run the rest of the mile to coupons left by baseball diamond.
For those of you counting at home, that adds up to the following:
115 Burpees
90 Monkey Humpers IC
65 Star Jumps
40 Dive Bombers
15 Squats
Thang 2: Baby Entertainment Training
PAX counted off by 4’s and were assigned a base on the diamond (1’s = first base, 2’s = second base, 3’s = third base, 4’s = home plate).
Grab your coupon, carry it like a kid who wants to be flown like an airplane and use sound FX for bonus points. Fly your coupon to your assigned plate. Each base is a different coupon “kid” exercise. Roughly 4 PAX per plate/station. Each plate has a unique kid/coupon based exercise. Proceed in evenly-distributed groups around stations. First station’s PAX to all finish their exercises call “ROTATE” and everyone moves along to the next base whether you finished your exercise or not.
1’s First Base: Swing the baby – 30x kettle bell swings OYO
“fly your baby to the next base”
2’s Second Base: Toss the baby – 30x overhead presses OYO
“fly your baby to the next base”
3’s Third Base: Kids curls – 30x coupon curls
“fly your baby to the next base”
4’s Home Base: Bounce the baby – 30x goblet squats
Sadly, YHC didn’t have enough time to whip out the signature move of Welsh Dragons. I had a special twist in mind so maybe next month I’ll bust out the modified WD’s FTW!
Drop the coupons, run to outfield for some 6MoM
Mary:
Guantanamos, divided circle in half and two PAX ran at once to speed it up.
American Hammers, 20x IC
(Thank you @Captain Crunch for being my pseudo-2Q)
Grab coupons, circle up around the flag for…
CoR/NoR/CoT
Smokey’s interviewing for a new job, prayers for direction. In meantime, his current role is growing and adding responsibility
T-bone has a new job or new job developments (apologies, I didn’t catch the details)
Praise for @Archive’s WILD BUT HEALTHY in-home delivery, just him and his wife until help arrived! Coming home soon from the hospital, everyone’s doing pretty well and resting up.
Shout out to @TBTF’s big 4-0 bday, and thanks to all PAX who showed up and dropped off a bottle of beer. I hear we ALMOST got to “99 bottles of beer on his (porch) wall!” Well done everyone, and congrats to TBTF!
Crash had some difficulties in KC and will be coming back soon, hoping to hear some good news about his competitions (volleyball? Again sorry the circle was so big I didn’t catch the details). Something about keys being locked out and AAA showing up, PTL.
Continued prayers for our country, leadership, and the presidential candidates.
Not mentioned at CoT: Pray for @Noodles’ & Co., as his dad has surprisingly just passed away, and they are trying to make arrangements being across borders with Mexico and with COVID-19 restrictions. A very difficult and devastating time for them, be thinking of how we can lift him up in prayer and practical support.
Wrapped up our morning with a blessed and sunny Coffeeteria around the frosty picnic tables, with catered-in Dunkin’, thanks to @T-bone’s generosity. Lots of laughs, mumble chatter, and chit chat ensued, but we wrapped up around 8:30 as winter seems to be drawing near and the temps are dropping. A stationary PAX isn’t as impervious to the cold as one mid-burpee. Disperse into the weekend strong and ALIVE (FIVE ALIVE!)
(Thanks to @Banks for this awesome custom designed beatdown (Five Alive) that suits our beautiful AO very well. It was my very first workout when I showed up as an FNG in April 2019, and I almost didn’t come back! So glad I did, I could tell this beatdown didn’t disappoint—most of the PAX had some complaining-style mumble-chatter going on along the way, which really did this QIC’s heart some good!)
Paxs: Captain Crunch, Da Vinci, Hotbox, Panhandle, BigMac, Cookies, Sparrow, and Gummibear posted.
Warmup: 25 shoulder touches.
Thang:
Ruck once around AO.
5 Sets: 3 pullups & 10 Pushups (object was to go down slow on each rep with a three count)
Ruck Around Short Loop AO.
NOR/COT
Moleskin: I really like doing weighted pullups. Also 15 months ago when I started F3 I don’t believe I would have been able to accomplish sets of weighted pullups.
9 pax materialized on a star-spangled near-freezing morning at the Glen Ellyn Tar Pit AO to experience the first (I hope of many) Da Vinci Dance Parties. The generations were united through a blend of dance hits from the 1990s and 2010s.
Song: Technotronic’s Pump Up the Jam
Warmup: Motivators, Bat wings, Abe Vigodas
Song: M.C. Hammer’s You Can’t Touch This
Exercise: Try to catch fastest runner in a sprint around the track
Dance party commenced by pairing two exercises OYO (each pax can alternate as needed) during the length of the song.
Song: Haddaway’s What is Love
Dollys & Derkins
Song: LMAO’s Party Anthem
BBSU & Blockees
Song: C&C Music Factory’s Gonna Make You Sweat
Curls & LBCs
Song: Imagine Dragon’s Natural
Overhead Press & Outlaws
Song: Rob Base & DJ E-Z Rock’s It Takes Two
Skullcrushers & Sweat Angels
Song: Cameo’s Word Up
Merkens & Mary of your choice
Song: Black Eyed Peas’ I’ve Got a Feeling
Burpees & Bonnie Blairs
Song: Gotye’s Somebody I Used to Know
Final run around the track
Prayers and praises abounded, and even if I got a name wrong (which I did), God hears.
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
F3 Wheaton 