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.
Two PAX posted on Saturday to cap off a muggy week properly. #EmbraceTheSuck
Looking forward to some events in the next two months, it was time for a weigh in, so they dusted off the “Roots” backblast. Ruck and shovel-flag in hand set to work. The ruck was traded between the PAX to slow down the runner in Catch Me If You Can runs between workouts.
- IC x 10 (Merkins / Mt. Climbers / Peter Parkers / Squats / Imp. Walkers)
- Jacob’s Ladder (w/ Burpees of course)
- Benches (Jump ups / Derkins / Dips ) x 10… then x15
- IC x 10 (Flutters / Dolly / Rosalita / American Hammer)
- Suicide Bear Crawls followed by 10 squats, then 20 squats
- Base Running (partners) Merk./Squat/Imp.Walkers
- Playground 25 pull-ups / 50 merk / 100 squats
Lifted up Archive at work and home to fill his role as leader and servant in turn in each area. For Crunch’s house that the weekend would be well spent in preparation for the start of school for everyone on Monday. Prayers for the brothers in the Diaspora.
Two local PAX were met by one South Carolina PAX as the sun threatened to rise. The weather was already perfect, so with some brief introductions we got down to business.
The Old Fashioned:
- Motivators x7
- Abe Vigoda ICx15
Up Hill Both Ways:
- 1 mile run around the lake
- B.O.M.B.S. (x2 Hill Runs) (this is normally a partner exercise, but with our “three-legged partner system we each took turns on the exercises at the base of the hill and ran up the hill twice between rotations at the bottom)
The Slaughter Rule:
- Boat / Canoe
- American Hammers ICx15
- Flutters ICx20
Gratitude for the weather, blessings on Harry Caray’s mom as life and relationships shift a bit, continued prayers for R&R at the Archive house, and for parenting that is full of love, patience, joy, kindess, and peace at the Crunch house.
Closing thoughts: It was fantastic having Harry Caray doing F3 back in his homeland, and completing his circuit to all of the Chicago AOs. We had more exercises planned to complete the theme, but doubling up the hill runs definitely fulfilled the “life was hard” and the “I’m going to complain about this now” aspects for this Q. Archive and Harry made it look easy.
After a long break in writing these- I’m back on the wagon. A very hot and sticky morning didn’t deter 4 PAX (Archive QIC, Captain Crunch, Banks, Tortuga) from working hard enough to smoke yours truly in his attempt to Q. Can the Q call his own 10-count? I did.
Warmup- 7x Motivators, 15x Imperial Walkers, 15x Windmills.
1/2 mile run.
Arrive at soccer field- Millenial: Run to opposite goal post and back (~100 yards)
PAX does AMRAP of called exercise until someone hits 100 reps.
Exercises: 1. SSH 2. Split Jack 3. Merkins 4. LBCs (This is where I smoked myself- red in the face until 30 minutes post workout) 5. Shoulders Taps 6. Flutter Kicks 7. OHCs 8. American Hammers 9. Dolly 10. Burpees (as a group)
Return to Flag- Bear Crawl Ring O’ Fire
6 MOM, COR, NOR
Thanks for a good day of work together- coffee with Captain and Tortuga was awesome. See you in the Gloom.
Three PAX posted for our last Saturday of July. The Q continued to suffer from a lack of originality and recycled some old standby. For spice, we got rid of the awkward ab exercises and doubled down on the running. Definitely had time for some overtime, we’ll see if that exercise makes a comeback or not…
– Motivators x7
– Windmills IC x20
The Runs: (half-mile splits)
– Bolt 45s
– Dan Taylor (1 Squat:4 Lunges – 2:8 – 3:12 …)
– Colonel Trautmans (2 rounds)
– Windshield Wipers ICx20
– Hill of Fire = Bear-down + Bern-up / People’s Chair (partner exercise) (two cycles was plenty)
On your 6:
– James Bonds
– XYs ICx20
– Rosalita Whip ICx20
– Boat / Canoes
Prayers for rest / stamina in the Archive house. Prayers for patience / wisdom in the Crunch house. All fine on the Banks front this week.
The early light of Thursday saw two PAX meet at AO Mastodon, ready for a challenge. The goal: to not be the last guy done with the Super 21. The price of failure: doing 21 reps of whatever the other guy called. Crunch called Absolutions, Archive raised it to Bodybuilders, and we got down to it.
Motivators IC x7 (what else??)
Mosey up the hill for…
The Thang: Superman challenge
Last guy does whatever exercise the first called at the start
It was close but Crunch had to do Bodybuilders! Archive did them too because he preferred it to planking(!?)
Mosey back to the flag
Dolly IC x20
Prayers for rest, patience and endurance for Archive’s family as they weather Baby #2’s first months of sleeping and not sleeping. Prayers for Crunch’s ability to lead his team at work; patience, endurance and wisdom in guiding the children to completion on their potty training. Lifted up Junior and his family with the arrival of baby #3 to their house. Lifted up LightsOut as a member of his family begins chemo. Prayers for the brothers present and at large.
Thought for the day: One has not lived, until one tries to Boat/Canoe immediately after 231 sit-ups.
1 Pax (Archive) toted himself to a very soggy AO for a self administered beatdown.
15x Sun Gods
15x Tin Soldiers
15x Side Leg Raises , Fliporama
15x Front Leg Raises, Fliporama
15x Side Plank, Fliporama
15x Flutter Kicks
Thang 1- Farmers Hill Carry
2 x 25# Weight Plates
3 x to top of the hill. 15x bicep curls at top, 5 x merkins at the bottom.
Never thought my fingers could get this tired….
Thang 2- 1.5 mile run 8 minute pace.
I feel really grateful for the ability and motivation to get up and work out every F3 day. I’ve never made it more than 3 months or so into a commitment to work out- it’ll be 9 months this coming Saturday. I’m in the best shape of my life and I’ve spent time with some inspiring dudes. Here’s to another 9 months. See you all out there.