Backblasts

4.11 Free Solo

by Ridgeway Burns, posted in Uncategorized

1 PAX almost fartsacked this morning- Archive QIC

Warm-o-rama:

7x Motivators

20x Tin Soldiers

20x Carolina Dry Docks

20x Squats

 

The Thang: 7 of Diamonds- Ran around Hoffa with reps at each corner as follows:

7x Burpees

14x Merkins

21x Flutters

28x Squats

21x WWII Situps

14x Shoulder Taps

7x Burpees

 

COR NOR: Wow- it feels good to be able to force myself to make it through a tough workout knowing my F3 brothers are out there in the gloom elsewhere getting better too. Prayers for Captain Crunch at his conference in Seattle, Banks for his 5K on Saturday, continued recovery for Avon and Jazz Hands.

4.6 Family Affair

by Ridgeway Burns, posted in Uncategorized

4 PAX woke to a very springy (and squishy) morning in the gloom: Archive (QIC), Banks, Captain Crunch, Jazz Hands.

WOR- 8x Motivators

22x Imperial Walkers

20x each- High, Side, Reverse Planks

 

The Thang- Archive’s Family

Flora 1-2-3: Partner up. Goal- 100 merkins on coupon, 200 LBCs with coupon, 300 coupon goblet squats. Flip-o-rama with partner at 10, 20, 30 reps respectively. Bonus! No running- hold plank during merkins while partner does 10 reps, hold coupon above chest for LBCs, hold at bottom of squat.

Birdie 1-2-3: Partner up. Goal- 100 Rockabye Baby (Coupon Swings), 200 Pick-me-ups (Dead lifts), 300 Low Crawlers (Put coupon on ground, plank position, pull coupon across body with opposite hand.)

Whitty 1-2-3: only time for 10 blockees

NOR COR- A good day out in the gloom. Prayers for healing Jazz Hand’s back and shoulders and for motivation for the rest of the group.

4.8.19 – Arms and the Man

by f3captcrunch, posted in Uncategorized

A glorious red-orange dawn, and a persistent mist around the AO made for an awesome ruck-day full of good sights. Not a soul to be seen or heard except for birds. Glad to be up and after it outside in the early hours. The Gloom really is the best part of the day. Maybe that’s just the ruck talking… After a good arm-beatdown by Archive this Saturday, this Q realized he needed to put his noodle-arms through more than the typical workout. So he went with Archive’s unofficial motto: when in doubt, add weight.

Warm-o-Rama / The Standard:

  • Motivators IC x7
  • Tin Soldiers IC x15

Thang #1: Burpee Mile

Thang #2: Island Hopper Arm Curls

  • Grab a coupon (no, that heavy one over there, and keep your ruck on)
  • Ruck the inside loop
  • Half-way to the first island: 25 overhead presses
  • Island #1 – ruck from bridge to bridge while doing 50 coupon-curls
  • Half-way to the second island: 25 overhead presses
  • Island #2 – ruck from bridge to bridge while doing 50 coupon-curls
  • Drop off your coupon

1MoM

  • Bat Wings:
    • Forward Arm Circles x20
    • Backward Arm Circles x20
    • Seal Claps x20
    • Overhead Claps x20

COR/NOR/COT:

Prayers for the brothers — Prayers for strength, grit, and faith this week. Courage for any solo-Qs and a feeling of community to pervade those moments. Prayers for those traveling that they Post where they are.

4.4.19 – Leg Day++

by f3captcrunch, posted in Uncategorized

With an uncomfortably warm (44 degree!) day, three dazed and confused PAX rallied around the shovel-flag at AO Mastodon for another Thursday. None of us know how to dress for 40+ weather, and the threat of showers only made it worse. Banks confused us all by bringing a jacket that altered his usual shape, color and sound! I guess our habits are getting too predictable. The Q was so thrown that he decided to go a little bit “extra” on a number of exercises.

Warm-o-Rama / The Standard:

  • Motivators IC x7
  • Tin Soldiers IC x21
  • 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, and then 9:36)
    • Colonel Trautmans x5 (three-legged partner exercise, merkins x5 / pull-ups x3 / people’s chair)
    • Route 66 – Burpees (lightposts 1, 2, … , 11)

Thang #2: Aiken-Bernie Legs

  • Aiken Legs
    • 20 Squats
    • 20 Box Jumps IC (jump in a square)
    • 20 Lunges (just 10 each leg!)
    • 20 Split Jacks
  • Bernie, Burny Legs
    • Bernie Sanders up the hill
    • 20 Monkey Humpers
    • Lunge down the hill (~40)

6MoM:

  • Flutter-kicks IC x50

COR/NOR/COT:

Prayers for the brothers — Motivation. Motivation. Motivation. — Prayers that we would be encouraged and filled up so that we could in turn be a blessing to those around us. — Gratitude for bodies that are made for work.

4.1.19 – The Usual Suspect

by f3captcrunch, posted in Uncategorized

After Banks’ helpful surprise at my failing to ruck for the last 10 reps of the Merkin’ Mile last Monday, this week saw a repeat routine but a “no excuses” attitude. After the 5 Alive ruck challenge and the “both-feet in” attitude of Jazz Hands (formerly FNG) on Saturday, this felt like a modest hill to climb on a Monday morning.

Warm-o-Rama / The Standard:

  • Motivators IC x7
  • Tin Soldiers IC x15

The Thang: The Prayer Walk

  • Burpee Mile
  • A Complete Ruck-up (AMRAP, at least 1 for every Rucker posting)
  • Merkin Mile

6MoM

  • LBCs x 50
  • American Hammer IC x30

COR/NOR/COT:

Prayers for the brothers — Prayers for protection and the gentle (but definite) nudge into action for all those brothers past, present, and future who might take the plunge and join our crazy crew. Prayers for myself to hear and answer the call on my own life to step up and stand for the people and things that matter.

3.30.19 5 Alive or 5 Alarm?

by F3Banks, posted in Uncategorized

3 PAX Arrived in the gloom for a friendly Saturday Beatdown from yours truly. Banks (QIC), Captain Crunch, and FNG – Jazz Hands

It started the same as most Saturdays do with a

Warm-O-Rama:

7x Motivators

15x Tin Soldiers

From there our Q had a new routine that he wanted to try out on the unsuspecting PAX. There was some debate over the name of the Thang, originally the Q wanted to call it 5 Alive, but after it was over Captain Crunch suggested the name 5 Alarm. I will let you be the judge of what the final name should be.

The Thang:

*It should be noted that Captain Crunch was feeling particularly motivated this morning and decided to do the entire routine with a ruck on his back (respect!)

  • Run the short mile stopping at each lamp post until the Thang is complete
  • 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 Merkin – The Merkins increase by 1 until the 10th lamp post
  • 11th Lamp – 5 Burpees, 5 Merkins, 1 Star Jump – The Star Jumps Increase until the 15th lamp post
  • 16th Lamp – 5 Burpees, 5 Merkins, 5 Star Jump, 1 Squat – The Squats increase until the 20th lamp post
  • 21st Lamp – 5 Burpees, 5 Merkins, 5 Star Jumps, 5 Squats, 1 Dive Bomber – The Dive Bombers increase until the 25th lamp post
  • 25th Lamp – The routine culminates with 5 Burpees, 5 Merkins, 5 Star Jumps, 5 Squats, and 5 Dive Bombers
  • From there, run the rest of the mile

For those of you counting at home, that adds up to the following:

  • 115 Burpees
  • 90 Merkins
  • 65 Star Jumps
  • 40 Squats
  • 15 Dive Bombers

From there we went into

Thang 2:

A Modified Dora 1-2-3 featuring: 25 Burpees, 50 Pull Ups, 75 Merkins, 100 Squats

  • While one PAX was completing the exercise, one PAX ran up the hill and back whil the other performed a wall sit

COR/NOR/COT:

Prayers for Motivation, Safe Travels, Health of the Family.

Glad to have FNG Jazz Hands join us for the beatdown! Avon also came to join us all for coffeeteria.

3.28.19 Diamonds are Forever

by Ridgeway Burns, posted in Uncategorized

4 Pax broke through the Gloom for a tough beatdown. Archive (QIC), Captain Crunch, Banks, and Chelms (nice to see him again!)

 

Warm-o-rama:

7x Motivators

15x Tin Soldiers

20x Carolina Dry Docks

20x Flutters

 

Thang 1: Squat Ladder- Descending reps of squats (20, 19, …) at top and bottom of hill.

Thang 2: 7 of Diamonds- Ran around the outside of the baseball field with reps at each corner as follows:

7x Burpees

14x Merkins

21x Flutters

28x Squats

21x LBCs

14x Shoulder Taps

7x Burpees

COR, NOR, Thanksgiving for the recent F3 trip to Peru- A visit from Chelms- Prayers for motivation, safe travels, and growth.

3.25.19 – It’s not the years…

by f3captcrunch, posted in Uncategorized

Monday morning came faster than desired, and saw our Q rolling out of bed with more grumble than usual. What better to do than #EmbraceTheSuck. With the mini-convergence and a weekend of home-maintenance in the rear-view, it was time for a good double-down.

Warm-o-Rama / The Standard:

  • Motivators IC x7
  • Tin Soldiers IC x15

The Thang: The Mileage

  • Burpee Mile
  • A Complete Ruck-up (AMRAP, at least 1 for every Rucker posting)
  • Merkin Mile

3MoM

  • LBCs x 50
  • American Hammer IC x20

COR/NOR/COT:

Prayers for the brothers — Prayers for the AO, for mankind in general (and men in particular), that we would hear the call to righteousness and respond, that we would heal creation instead of hurt it, lifting up one another into life as it is meant to be. That the men of our group and those we can EH to join us would be strong, courageous, humble and loving in that mission. That our lives and those we touch would be strengthened and equipped to do good works in the world.

Be watchful, stand firm in the faith, act like men, be strong. Let all that you do be done in love. — 1 Corinthians 16:13-14

3.23.19 Not Just Surviving- Thriving

by Ridgeway Burns, posted in Uncategorized

5 High-Impact Males posted at Mastodon this morning. They didn’t come merely to survive, but to thrive!

Warmups

Side Straddle Hops x 30

Imperial Walkers x 25

Copperhead Merkins x 15

Copperhead Squats x 15

Thang 1: “Playground Doras”

As pairs, completed:

75 Pullups

100 Carolina Dry Docks

125 Merkins

150 Dips

While performing exercises, other PAX in each pair completed loops around dip bars, alternating between:

Lunge Walks

Bear Crawls

Chinooks (overhead arm circles) and LBC’s while waiting for 6

Thang 2: “Pearls on a String: Wheaton Edition”

Mosey around the “short mile” loop, stopping to perform:

Flutterkicks x 30

Diamond Merkins x 20

Leg Lifts x 20

Divebombers x 20

Thang 3: “Coupons ‘Round the Bases”

Rounded the baseball diamond while completing, as pairs:

40 Manmakers (coupon Burpees)

60 Lion Kings at Right Field

80 Coupon Curls at Center Field

100 Coupon Overhead Presses at Left Field

Mary’s

Freddie Mercury’s x 35

ABC’s

Shoulder Taps x 20

Flutterkicks x 50

Circle of Trust

Count-o-rama / Announcements / Name-o-rama

Q’s Word of the Day:

Fitness, Fellowship, and Faith are the elements that keep me going in life.

Faith: We are made for something more, not merely to survive as biological creatures, but to thrive as humans. We have a purpose, to be good stewards of creation, to live with and for our fellow humans, to bring love, mercy and justice to the world. We are part of the Almighty’s work of redeeming and restoring creation to be what it was originally meant to be.

Fellowship: And we do that together. Henry David Thoreau said that “men lead lives of quite desperation.” He hits on a truth—that we tend to live in isolation, even when we are around others. It takes intentional interaction, like we have at F3, to thrive as men, to fulfill our purpose as humans.

Fitness: This is also about thriving, not merely existing. It is not about glorifying our bodies, but about being capable of fulfilling our respective callings. And it serves to break down barriers between men, so that we can engage in Fellowship and Faith!

Prayers:

For healing from illness among PAX and their families. For the growth and encouragement of the men of F3 Wheaton. For prayers unspoken. That we would be agents of grace and truth in our homes and communities this weekend.

Thanks for the opportunity to share the gloom with you!

-Blart

3.21.19 – When in doubt, Moar Leg Day!

by f3captcrunch, posted in Uncategorized

With the comfortably cool weather lingering for another week, two PAX headed over to AO Mastodon to see what Thursday had in store. The Q’s legs were mostly back in working order after Banks’ Ultimate Leg Day on Saturday, so he figured it was better to show them who’s boss than to give them a break. Pleasantly surprised that what followed was not terrible. Burpees were probably the low point.

Warm-o-Rama / The Standard:

  • Motivators IC x7
  • Tin Soldiers IC x15
  • Imperial Walkers IC x20

The Thang: Leg Day

  • The Runs (run the Archive-mile, breaking at various points to do the following exercises)
    • Bolt 45s
    • Dan Taylor (Squats/Lunges – 1:4, 2:8, 3:12, … , 8:32)
    • Route 66 – Burpees
    • Windshield Wipers IC x10
  • Bear-Down / Burn-up Hill runs x 3 (Bernie Sanders up / Bear-crawls down)

C.O.O.T.E.E.s — Circle Of Outside Training / Exercise Equipment

  • Used each of the circle of equipment installed at the park:
    • Dip bars x10
    • decline sit-ups ICx20
    • seated leg-press ICx20
    • seated pull-ups ICx20
    • seated overhand press x20

COR/NOR/COT:

Prayers for the brothers — finish the week strong, be faithful servant leaders at work, at home and in our community.