6.3.19 – The Ruck 5k *With Friends!*

Our Monday Rucking Squad (4 PAX strong at Noodles, Hoser, Archive and Crunch(QIC)–and almost Toolbox!) was greeted with some pleasantly bug-free 50 degree weather as we met up and got down to it. The Challenge: get 3 miles in between 5:30-6:15. Short, simple, but not easy. A few imperial walkers and butt kicks and we were off!

We were hovering right around it the whole time, with the need for a prompt work-friendly exit as our motivation. Ultimately just missing the mark at about 47 min total. A solid start to June’s mileage heavy D-Day challenge, but plenty more miles to come!

With reaching the finish-line a few minutes overtime we even peaced out without a COT (or selfie!!) Your hasty Q offered up TAPS on his way home, but some penalties are probably in order…

Well done, HIMs. Next week, the D-Day 75 Anniversary PT workout!

6.1.19 -No PAX Left Behind

Another sunny blue-sky morning greeted YHC as he attempted to accomplish far too many tasks in the hour before making it to the AO to Q. All of which might have been fine if the Cosley Zoo 5K/10K had not just locked down all parking at the AO, forcing a short EC run in on everyone. Despite all, we had a mostly prompt attendance of five PAX (with 2 FNGs!) and we got down to business.

The Standard:

  • Motivators x7
  • Abe Vigodas ICx15

Tortise and the Hare: PAX partner up, Partner #1 moseys the coupon down the trail while Partner #2 does the called exercise, then runs to catch P1. Flapjack, each PAX completing one set of the exercises until the loop around the lake is complete.

  • 5 Burpees / 10 Outlaws / 15 merkins / 20 Big Boy Sit-ups / 25 Squats

The Half-Millennial: PAX do AMRAP until one PAX reaches 50 reps, then run to the top/bottom of the hill and complete 50 reps of the next exercise. Continue until 10 exercises 500 reps + 500 yards is completed.

  • merkins
  • plank-jacks
  • smurf-jacks
  • squats
  • arm circles
  • monkey humpers
  • shoulder taps
  • american hammers
  • burpees

Mosey back to the flag for some Hell-o’-Dolly:

  • Low Dolly ICx25
  • High Dolly ICx25
  • 45-degree Dolly ICx25

NOR/COR/COT – Welcomed both FNG-Panadero and FNG-Toolbox! Prayers for health for the group and esp. for M. Noodles moving into third trimester with her first baby. Prayers for the group and it’s momentum and growth, that we would continue to reach men and build them up to lead and to serve.

5.27.19 – Memorial Day Recon Rucking

It mercifully cooled overnight to 55 degrees, but it was still a warm, buggy day for a good long walk. Archive arrived home from vacation and Noodles signed up for an epic start to Week #2 of his new F3/rucking life. For YHC, this was the final workout of the “Honoring Service” Goruck Monthly challenge for May. The plan was simple:

  • 2min push-up test
  • 2min sit-up test
  • 12 mi ruck

We met in the early light at AO-Mastodon and did the PT test at the WWI monument. Then it was rucks on and a 5:38 start on our journey.

Image from iOS (8)

From there it was fairly even and straight ground. Some good conversation on the trail. A few mosquito valleys, a break at mile 6 for powerbars and blister prevention. It was interesting coming at some familiar landmarks in Winfield and West Chicago from an unfamiliar angle. The second half was more of a straight shot trail with the occasional road crossing between West Chicago and Geneva. We did get in some good Scout Runs to keep the pace up for Mile 9 past the airport.


For the final stretch, shoulders and legs and feet ached, but the end felt near as we headed into downtown. Crossing the river we spotted and were spotted by Mrs. Crunch and the Crunch 2.0s. Despite our ENDEX breakfast location being a longer wait than we felt like waiting, I have never been so glad to see Geneva before!

Kudos to Noodles, putting up with some crazy long-legged folks and Crunch’s urge to never slow down. We made Geneva by 9:12. Definitely a worthy distance and worth repeating some other time with some more compatriots, we’ll see how the recovery goes.

5.25.19 – Spect-Urkel-ar! Spect-Urkel-ar!

THE SCENE: Beautiful weather, 53 degrees with little to no wind! (Even though all reports claimed it was going to storm. Glad it didn’t!)


-Welcome to F3

-I am not a professional

-You are participating at your own risk

-You are responsible for your own well-being

-You are here voluntarily, and you are not paying to be here

-Know your limits and do the best you can, all exercises can be modified and are only suggestions.


Al Gore Global Warming with these exercises in between
Good Mornings ICx10
Goof Balls ICx15
THANG 1: 4 Bridges of Pain

PAX moseyed through the area touring 4 of the 6 bridges in the park. We crossed 4 of those bridges doing this exercises:
1st and 2nd Bridge- Bear Crawl over bridge, AYG to the next bridge, lunge over the next bridge and rinse and repeat one time through.
3rd Bridge- Crawling Peter Parkers across the bridge
4th Bridge- Traveling decline Merkins on the railing of the bridge end to end

THANG 2: Iron Man Challenge

PAX moseyed to the hill with Coupons to work an IRON Man Challenge. PAX worked on setting their PR bar and did each leg on their own. Legs included:

-Leg 1: 50 Merkins/ Bear Crawl Coupon pull/ Standing broad jumps

-Leg 2: 50 SSH/ Crab Walk/ Coupon Lunges

-Leg 3: 50 Squats/ Traveling Peter Parker Merkins/ Cherry Pickers

-Leg 4: 50 Coupon Curls/ Double Farmer’s Carry/ Sand Bag Carry Sprint (Some PAX modified with 30lbs wood beams)

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6 MoM: No time for Mary. Way to intense of a Thang 2!

COUNT-OFF & NAME-O-RAMA: 9 Strong HIMs- Bob Ross (RESPECT RESPECT), Tricycle, Mr. Miyagi (RESPECT), Captain Crunch, Hurt Locker, Noodles, Hoser, Manwich, Urkel (QIC)

CIRCLE OF TRUST: F3 is not a local thing, but a national reach to find men of all denominations, backgrounds, and affiliations. We prayed knowing this is not for every man, but we hope to reach one man at a time to help them find a greater purpose in life.

MOLESKIN: I mentioned F3 Naperville’s reach and impact in the community. We are growing our influence not only with men in search of a workout, but with people who need help in the community. For me, F3 has filled a need to physically get better, but it also has brought a fulfillment mentally, spiritually, and physically. Today, we had to face our own mental challenges with mental toughness in this workout. Motivation is fickle. Willpower comes and goes.

Mental toughness isn’t about getting an incredible dose of inspiration or courage. It’s about building the daily habits that allow you to stick to a schedule and overcome challenges and distractions over and over and over again.

Mentally tough people don’t have to be more courageous, more talented, or more intelligent — just more consistent. Mentally tough people develop systems that help them focus on the important stuff regardless of how many obstacles life puts in front of them. It’s their habits that form the foundation of their mental beliefs and ultimately set them apart from other. To the men of F3, Thank you for helping me battle mental fatigue and becoming more mentally strong. We are strong, We grow, We build, We succeed! Here’s to the men of F3 Wheaton!

Did I do that?!
Yes, yes I did!


5.23.19 – A Gross of Lunges

AO Mastodon. A bright, sweaty, buggy 65 degrees. YHC late-sacked his way to the AO about 10min behind schedule (having stayed up too late on twitter talking about how much he doesn’t fartsack… smh). If you PAX were there that morning and went home when the teacher didn’t show up, shame on both of us, but mainly me. With no one to slow-down by my over-exertions, it was time for a rucker’s Leg Day. Short, sweet, and painful.


  • Abe Vigodas ICx15
  • Imperial Walkers ICx20

The Runs:

  • 1 mile around the lake stopping for:
  • Bolt 45s
  • Dan Taylors (the whole “dan” thing… squats:lunges -> 1:4, 2:8, 3:12, … 8:32)
  • more Bolt 45s
  • Compass Runs up the hill (Straight, Sideways, Bernie, Othersideways)


  • Oblique LBCs ICx30
  • American Hammer ICx30


Prayers for the brothers (new and old), that the potential of these men would be unleashed to serve and support one another, their families, and our community. — The image of a fire that will not be quenched, catching in more and more hearts and minds. A fire that transforms, that shines as a light so that people far off will see and know the work that is done here as we serve and sacrifice together.

Thought of the Day: The harder the exercise, the less likely you are to lose count. 🙂 Dan Taylors done up to 8:32 reps has a total of 36 Squats and 144 Lunges. A “gross”, if you will.

5.18.19 – The Full Body Beatdown

QIC – Crab Legs

The Scene.  A beautiful morning (around 50 degrees and sunny), and a beautiful AO



  • Good mornings – IC (12)
  • Imperial Walkers – IC (12)
  • Quad stretch
  • Arm Circles – 10 front and 10 back (IC)
  • Motivators x 7


  • B.L.I.M.P.S.: (Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, Squats) do sets of each of exercise at the light posts, returning to the 1st light post after finishing the squats set, decreasing by reps 5 each lap. (25 / 20 / 15 / 10 / 5)

Image from iOS (2).jpg


  • AMRAP  the following:
  1. High Knees – 90 seconds
  2. Overhead Claps – 60 seconds
  3. Mountain Climbers – 60 seconds
  4. Carolina Dry docks – 60 seconds
  • Bear crawl up the hill
  • AYG sprint up the hill

Image from iOS (1).jpg


  • LBCs
  • Scissors
  • Low Plank Twists
  • Guantanamo

COR: 11 HIMs: Hurt Locker, Glee, Sweet Gherkins, Noodles, Good Hands, Archive, Captain Crunch, Banks, Jazz Hands, Rhinestone, Crab Legs (Q)

2 FNGs:  Glee and Noodles

NoR / Announcements, Prayers:  Bump.  GrowRuck.


Henry Ford – whether you think you can or think you can’t, you’re right.  Most of us know this quote, but it’s so true.  Today we faced adversity.  Are you going to give up?  That voice in your head telling you it’s hard, that it sucks, that there’s discomfort, that you should stop and quit.  Are you going to quit?  Tell that voice to go Fuck off!  Whether it was your first day, or your 176th post like me, this never gets easy, but maybe easier.  If you’re pushing yourself, you’ll be able to do more than before, but still meet the same discomfort and face the same voice?  Don’t quit.  There will always be guys who are faster, stronger, and ahead of me.  I push to catch them.  I may never catch them and so you may not also.  Don’t let that crush you.  Get better.  Be better than yesterday, than last month.  Strive to be the best version of yourself.

Prayers for Bump.  Prayers for F3 Detroit on their 1st day.  Prayers for both F3 Wheaton and F3 Naperville that we continue to add PAX and help men become better versions of themselves in our communities.  Prayers for any unspoken requests in our hearts.  We pray this in God’s name,

5.20.19 – Showing the Ruck Up

AO Mastodon – Monday, 5.20.19 (Captain Crunch – QIC)

An overnight dip into the mid 40’s, with a red-orange dawn through scattered clouds in the east and a large, dark, threatening patch of cloud in the Northwest (it dissipated about half-way through). After months of solo Mondays or duo-rucking with Archive, we had FOUR (!) HIMs hit the ground this Monday ready for some work. Hoser was there warming up when YHC waddled up (spare ruck in front and shovel flag in hand). Banks and one of our newest PAX Noodles rolled up to show all the other Wheaton boys how to #GetSome on a Monday. We divided up the weight and got after it. Four PAX doubles our previous record for Mondays. #MustardSeeds


  • Motivators ICx5
  • Abe Vigodas ICx15

THANG 1: Merkin Mile: (.25 mi + 25 Merks)x4 = 1 mi + 100 Merk

THANG 2: The Filling (on the Hill)

  • BearSnake
  • Bernie Sanders (AMRAP for time, ~2-3)

Mosey to the Flag for:

6 Minutes of Mary:

  • American Hammer ICx15
  • LBC ICx20


Prayers for traveling PAX this week (Archive / Banks) — Prayers for Noodles transfer application to Elgin, which should be processed soon. — Gratitude and prayer for fitness, fellowship, and faith for all HIMs in the region, the nation, and those who we haven’t EH’d yet.


It was a VERY different experience being non-solo this time. Inspiring to see others showing up and an answer to almost a half-year of Monday morning prayer time. Excited to see where it goes from here and motivated to get our unofficial Ruck Club off the ground.

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.