4 Pax (Banks, Triple XXX, Noodles, Archive QIC) had a simple morning in the gloom.
WOR
7x Motivators
Thang 1-
Route 121
Escalating and descending burpees at the lampposts- up to 11 and back down.
Thang 2-
Flora 123
100 Merkins, 200 LBCs, 300 Squats all w/ coupons
6MOM
Ring of Fire
NOR COR COT
Prayers for @Captain Crunch (AJ) out with the rat flu, and a good end to the week at work.
6 Monday Ruckers (Gummi Bear, To Big to Fail, Triple XXX Family Restaurant, Noodles, Archive, Captain Crunch (QIC))
With August upon us and the new Goruck Challenge dropping for the month, it was definitely time for a “Get After It” Monday Ruckday. So why not grab the longest workout and ask the PAX to show up 15min earlier? The Gloom was still thick on arrival but the same squad from last week rolled out of the Fartsack and chose the harder thing.
We decided to sprint first and ruck later, just in case some PAX didn’t get the 5:15 memo. The PAX paired off and ran sprints:
3 Rounds:
(on the third round, take a sandbag for the sprint part)
After the PAX were thoroughly winded with that as a warm-up, we set off on a 3 mile loop. One 55# Sandbag and one 32# sand-sack were employed as “shareable” weight and passed around to everyone by the time we got back.
After all my solo-rucking, today was a big pleasant surprise of non-stop conversation. Good conversations with folks and a steady 15 min pace on a beautiful morning. Really couldn’t have gotten much more pleasant. Might need to add weight or up the pace next time, but it was a good, solid day with some fine brothers.
COR/NOR/COT: continued prayers for Good Hands’ family and nephew — wisdom as Archive’s work is in hiring process — Triple XXX’s eldest is starting her first job out of college
(Commz note: I think my instagram filter was set to “Monet” on the first half of the workout… got it fixed when the sun rose…)
With Urkel and F3 Chicago Converging on Ohio Beach, the F3 Wheaton boys swallowed their FOMO and made the best of it back home. To ease their suffering the Q planned a full Chicago-themed workout:
Warm-O-Rama:
Dip City (round 1): (The PAX were required to complete 2,706 total, divided by the 6 that showed up, that was 451 dips per person)
The “Bean Cloud”: (not a lot of “bean” or “cloud” based F3 exercises…)
Dip City (reprise):
Denari selected Cooldown:
COR/NOR/COT: Prayers for Jaime as she recovers from birth complications — for Jazz Hands mom going in for another round of brain stimulation for Parkinsons — for Noodles to have good morale at work and be able to properly and helpfully navigate some toxic situations going on — Archives application to director at a new library
I don’t know who lets this clown run any workouts…
But everyone except Gummi Bear survived to the Coffeeteria!
5 PAX for a misty and cool morning beatdown.
WOR- Capri Lap
In lieu of Motivators, lap around AO near flag. Stop at corners for 50x SSH 20x Ballerina Toe Squats 50x Arm Circles.
Failure to Launch
Hold Al Gore for 10 seconds, Tuck Jump on 1. Back down to Al Gore- Repeato
Mosey to Pull up bars
3 min AMRAP Pull Ups, Merkins, LBCs
Mosey to Hill
7th Heaven
3x to top of Hoffa:
Sprints
Bernie
Bear Crawl
At top 30x:
Squats
Mountain Climbers
Merkins
Finished with 5 Burpees OYO and 5 Burpees in cadence.
NOR COT- Prayers for Noodles job and Archive’s application to Itasca. 
6 PAX — Count’em! — (Archive, Gummi Bear, Noodles, To Big To Fail, Captain Crunch, and Triple XXX Family Restaurant <– returning from December!) posted in “Gloom adjacent” conditions for what was supposed to be a “buffet” ruck offering PAX their choice of Speed Ruck, Pain Ruck, or Ruck PT. But everyone said “Pain Ruck, that sounds terrible…” and went for a 2mi speed ruck course. So what’s a Q to do but drag their sandbag along anyway and try to keep up with the group?
WarmORama:
The Thang:
We all rucked the 2 miles to the far side of Lawson field and back in the beginnings of a steady drizzle. YHC failed to get anything but one blurry photo out of the ruck, and the rain messed up his phone’s responsiveness on the NameORama so no video either. But outside of tech issues, the group had a glorious hike out and back and got to share our new sandbag around for a Pain Ruck / Speed Ruck combo.
Once back we filled out the remainder with some standard Ruck PT:
COR / NOR (not pictured) / COT: prayers for job applications going out — health and steady recovery for Hoser and Good Hands’ nephew — prayers for the brothers
11 PAX (Archive QIC, Jazz Hands, Captain Crunch, Too Big To Fail, Noodles, Urkel, Apples, Elway, Ken Doll, FNG (Welcome Diva)) do not like dogs.
WOR- 7x Motivators
21x Ballerina Toe Squats
21x Mountain Climbers
Morning Salute- Moseyed along AO, each time a person crossed our path- 10 burpees, each time a dog crossed our path- 20 burpees. There were several dogs.
Thang 1-
Fire Drill at Wheaton North: On football field, circle up. High knees until pax calls out “fire”. Drop to ground, roll right, merkin, roll left, merkin. Back to high knees. Go until all PAX have called “fire”.
Millennial on Bleachers-
Run up to top of bleachers, run down again. 100 reps of the following: 1. Star Jumps 2. Lunges 3. Hand Release Merkins 4. LBCs 5. Flutters
Mosey back to flag. Ring of Fire.
NOR COT- Prayers for Good Hands’ nephew who was hit by a car, health and healing, job search for Archive, upcoming 2.0 for Noodles.
It was a cool 62 degrees. The gloom was back! Met for another day led by yours truly, Noodles. There was nothing “Lovely” about this workout. Broke in the basketball courts at AO-Mastedon. Welcomed back a couple of HIMs ready to be put to the test!
WoR: Motivators x8, Abe Vigodas x8. We moseyed over to grab our coupons and it was off to the courts.
Thang #1: Suicides for Wannabe Ballers
Round 1 – Start at Baseline (BL) to Free Throw (FT) and back to BL – Starjumps x8
Round 2 – Start at BL to Half Court (HC) and back to BL – Starjumps x8
Round 3 – Start at BL to Opposite FT and back to BL – Starjumps x8
Round 4 – Start at BL to Opposite BL and back to BL – Starjumps x8
Thang #2: Shaq-Diesel
Round 1 – Merkins to forearms x25
Round 2 – Merkins, R arm on coupon x25
Round 3 – Merkins, L arm on coupon x25
Round 4 – Coupon Lunges (in-place) x50
Round 5 – Air Squats w/ Coupon x100
MoM: Supermans x10, Side Plank position hold – R leg up x10, Side Plank position hold – L leg up x10
CoR/NoR: Captain Crunch, Gaucho (HATE/HATE), CATS, Skirt Chaser, Archive, Noodles (QIC)
CoT: Noodles – Prayers for Good Hands’ nephew recovering from being struck by car. Multiple body parts affected and in need of prayer for recovery. Bring his family peace and strength during this difficult season. Archive – Prayers for job search to bring clear and new opportunity that is best for him and his family. May it not be a stressful job search period. Skirt Chaser – Praise report for his sister in Peru, doing well. Prayers for his wife who is having difficulty sleeping. May sleeping come naturally to bring her plenty of rest. Captain Crunch – Prayers for GrowRuck in September and training period leading up to event. Push HIMs to show up and test their limits regardless of their decision to participate or not in the event. Use it as an opportunity to get stronger.
After the heatwave of the weekend, we got a nice cool 66 degrees this morning and 5 PAX (Archive, Banks, Crunch, Noodles, TBTF) showed up for Monday’s Pain Ruck with some bonus weight on-hand. After our sand and surf heavy week, the promise was no shenanigans, just straight up work. Specifically, 170 lbs of Ruck, 100+# of concrete, 50+# of water, and 67# of sand. We rotated as we went and everyone got a turn with the sandbag and the jerry can.
The Opener:
The Pain Ruck:
Total Combined Ruck Work = 607
COR/NOR/COT: Prayers for job travel, recovery from workouts, continued health.
Short and Sweet, but a heck of a workout. I don’t know about anyone else, but I was (am) still sore from Saturday. We’ll see how recovery time goes before Thursday’s workout.
With a heat index threatening our fun, 5 stalwart PAX (Archive, Banks, Jazz Hands, Noodles, Crunch(QIC)) posted in a muggy 80 degrees before it got any hotter. The Q’s genius plan to keep exertion to a maximum and heat related smart-sacking to a minimum was the addition of a makeshift kiddie pool courtesy of some not yet utilized workbench lumber. It worked surprisingly well for being slapped together, and we got good and soaked regularly throughout the rotation. We had rucks enough to go around, so no one had to do the modified coupon version.
The Standard:
The Water Workout:
The Filler:
COR/NOR/COT: Prayers for job applications, upcoming work-travel for Banks, “Crunch’s rat disease-thing”, Noodles 2.0 (and his room!) — praise that we all beat the heat and lived to tell the tale.
Thought of the Day: It has been a long time since I did that many modified push-ups.
7.18.19
It was a nice 74 degrees. Perfect weather for an early morning workout. 8 HIMs made the Hard Commit to quit fartsacking and be present at Mastodon. The group was given fair warning that coupons would be in full effect. The boys were in for a workout that would test their strength and core. We welcomed a fellow F3 guest from Georgia, here on internship. When our mind is telling us no, we have to dig deep and find that burst of energy to get us through the workout.
WoR: Motivators x10, Abe Vigodas x10 + 2 EC noted by Banks! Thanks Banks. Quick mosey over to grab our coupons and continued w/ our mosey on over to the volleball courts, NKA “The Sandlot”.
Thang #1 – Introducing “Sea Turtles”
Captain Crunch’s sadistic name for bear crawls performed on sand. Thank you for giving it the name.
5 Rounds of Sea Turtles w/ strength and core exercises performed at each end. Total of 10 Sea Turtles, 5 sets of Strength and 5 sets of Core exercises.
Strength Exercises: Coupon Bench Press x50, Overhead Press x40, Plank Pulls x30, Goblet Squats x20, Manmakers x10
Core Exercises: LBCs x50, Imperial Walkers x40, Jumping Jacks x30, Mountain Climbers x20, Dive Bombers x10
5MoM: Hot Potato – HIMs to provide each other w/ Back to Back support and maintain squat position. Coupon then passed around side to side for 3 rotations.
NoR: Captain Crunch, Gaucho (F3 Georgia), Archive, Banks, Gummi Bear, Toolbox, Skirt Chaser, Noodles (QIC).
CoT: Prayers for overall health of the group and continued motivation to push ourselves. M’s health and pregnancy.
F3 Wheaton 