We have had some amazingly wonderful and auspicious Christmas themed workouts as of late. As I spent much time reflecting & pondering, it dawned on me that we will all be home for Christmas, with the exception of Captain Crunch, who must endure the harsh winter climate of Texas. Naturally, this realization brought tears to my eyes to think of our brother, who bleeds F3, to be separated from us during this whimsical time of year. Seeing as Captain Crunch led his last workout of the year as a toast to the new Qs, i thought it only appropriate to remember Crunch during this season, at least for Auld Lang Syne.
While I truly enjoy the nice walk that comes with Monday Morning Ruck Clubs as much as the next bloke, I knew in my heart of hearts, this would never due as a tribute to the man who founded ruck club Wheaton, for he uses the term “ruck club” in its most free and easy usage, often turning ruck club into full out boot camps.
I vividly recalled the first ruckclub workout I attended with Captain Crunch, which was anything other than rucking. The fateful day was July 15th 2019. We were led to the sand pit and forced to crawl through it for twenty minutes, nearly losing our dignity or recall of being a part of greater humanity in the process.
So for the last workout prior to Christmas we recreated the Crunch 7/15/19 workout nearly exactly:
Archive, Banks and Gummibear Posted: Below is almost identically copied from 7/15/19. Banks brought his wonderful music contraption so that we could listen to Classic Christmas songs such as “Leroy the redneck reindeer” and Bruce Springsteen’s “Santa Claus is coming to town”.
Ruck Motivators IC x 5
Abe Vigoda IC x 10 (I did this at an 8 count while banks made quips about my counting abilities)
Arm Circles over to the C.O.O.T.E.E.s ring
One Complete Ruck-Up (a pull-up or dead hang for 30 seconds)
Proceed to the volleyball courts (tucked behind the aquatic center) for a lovely patch of damp- hard sand. Try not to get it in your eyes while bear crawling.
AMRAP for 20 min:
Flutters x 20 (we did IC, because that’s how you count Flutters!)
Bear Crawl 30 yards
American Hammers x 20 (IC, because that’s how you count American Hammers!)
We finished 5 rounds under 20 minutes, and persevered even after time was called, finishing a 6th round together to match the original workout. (Original actually had 9 rounds complete, but we were doing 4 count and moving much faster today, then on that fateful morn so I believe it was only 1 count on 7/15/19 that was done).
NOR/COT: Prayers for a joyful holiday and love and peace between family and friends.
Moleskin: Archive did a great job pushing banks and I as he finished first. It is a wonderful time of year and much to be thankful for. All good things are from God. Amen. Merry Christmas to all you F3 brothers who could not be there today.
With Christmas around the corner and the recent deluge of creative holiday themed beatdowns, your Q felt obliged to continue the trend. There was a full agenda planned, and the Q put out early for all PAX to be on time. All PAX (Even Gummibear!) showed up early and eager to hit the ground running. We had 5 PAX in total ( Archive, Noodles, Gummibear, TBTF, and Banks. Hotbox joined us for coffee!) for a surprisingly warm December day.
With a lot ahead of the PAX, the Q kept the warmup quick and to the point.
The Thang: 25 Days of Christmas
The day number represents the number of reps for each exercise. The Q brought along Christmas music, so all exercises were performed while singing along to holiday favorites!
Day 1 – 1 mile run AFAP ( The intent was to time for record keeping, but the Q fat fingered the stop watch so all PAX finished in an astonishing .6 seconds!)
Day 2 – Bearpees – distance between 2 lamp posts (2 rounds)
Day 3 – Hoffa Sprint – Sprint to the top and walk down (3 times)
Day 8 – Contra Burpees ( Increase merkins x1 each rep finishing at 1 burpee, 8 merkins)
Day 9 – Table Squat to overhead press (Lift one end of the table)
Day 10 – Table Curls
Day 11 – Table Shrugs
Day 12 – Abyss Merkins
Day 13 – Lunges (13 each leg)
Day 14 – Pullups
Day 15 – Burpees
At this point it should be noted that the wrinkle in the agenda showed up when “Flower” by Moby came on. All PAX stopped and performed squat and holds in sync with the song when it says “Bring Sally up, Bring Sally down” for the duration of the song. After this, it was back to our regularly scheduled program.
Day 16 – No Surrender ( 8 each leg)
Day 17 – Big Boy Situps
Day 18 – Dips
Day 19 – Broad Jumps
Day 20 – Hodor’s ( With Coupon)
Day 21 – Flutter Kicks (Coupon Overhead)
Day 22 – Merkins
Day 23 – Side Straddle Hops ( 4-count in cadence)
Day 24 – Squats
Day 25 – Manmakers ( It should be noted by this point, we ran out of time. The Q graciously offered as a Christmas gift to allow everyone to skip the last exercise, but the determined PAX did not want to quit. Archive suggested each PAX complete 5 for a total of 25, so we all chipped in and gave each other early Christmas gifts!)
At this point all PAX were effectively worn out and moseyed back to the flag. The Q was not able to take any pictures due to the packed agenda, but no doubt this one will be remembered for a while. Prayers for those interviewing and in the middle of job searches, for those who are travelling and will be travelling over the holidays, for good conversations and time to be spent with family, and praise for Noodles being accepted into his certification course.
MOLESKIN: As Your Humble Correspondent prepared his first Q in a while, he reflected on the past month and got all sentimental thinking about last winter. He was filled with appreciation for all the guys who have stepped up and taken on the mantle to Q a workout, to lead our social media pushes, or come up with great EC ideas and be good brothers to one another. That appreciation inspired the Circuit below, an exercise in gratitude for all the combined hours spent agonizing over weinkes and backblasts. Many hands makes the work light.
I spent the better part of the past month on the back foot and really couldn’t have pulled my weight with F3 if it were required of me. You (dear PAX) may have noticed a lack of “filler noise” on Slack as I needed to prioritize work and push into other fronts in my life at the expense of my F3 presence. In a different year, that month-long downturn from one person may have spelled the death of F3 Wheaton. I am filled with hope and confidence having “returned” and seen that things have continued on just fine without me. As I immediately head into another two-week (three weekends!?) absence from workouts, I am comforted by the faithful regularity of the men of F3 Wheaton. This week marks the darkest Gloom that we will post in (though it might get colder). Hold the line, brothers. Let’s kick this winter in the teeth and come out on the other side ready to share the joy of our regular weekday/weekend shieldlock with a fresh batch of FNGs. Set those alarms. See you in January. SYITG.
(11 days ago) A 6-PAX gathered (Jazz Hands, Banks, Gummi Bear, HotBox, Noodles(SubZero), Capn Crunch) with the beginnings of winter chill and a mission to try something new and different. Knowing very little about what was coming except that it was totally easy, the Q settled in with some old stand-bys to put them at their ease:
Scapular Push-Ups (Low range of motion (1-2”) focusing on the serratus anterior; All fours or push-up position; lock elbows, press fingers out and up, tight core, straight back (no arching)
YTWLs – 8-10 reps (1-2min rest between each) focusing on spine muscles and scapular-thoracic movement; Not shoulder joint, keep shoulders down, scapula set before movement begins. Bellybutton OFF the ground.
The “rest” exercises:
J-Lo #1 for one minute (knee to chest, straight, side, straight, chest)
J-Lo #2 for one minute (low-plank hip dips)
Hollow Body (Shoulder blades off the ground, lower back pressed into the ground, deep breathing(shaking), toes pressed together, pointed, bring as low as possible with form. Everything clinched and straight.)
After completing the restful / yoga portion of the set, it was time for the surprise attack Pearl Harbor themed WOD, with the goal of completing over 2,335 reps, one for each U.S. serviceman killed.
The “USS Arizona” WOD (39 sets as a group)
12 Bent Rows
7 Dive Bombers
41 American Hammers
Coupon Presses (8 min AMRAP)
Due to a Reindeer Run 5k that day, we avoided our usual Coffeeteria spot and went to Starbucks for a change of pace:
Pax: TBTF, Captain Crunch, Noodles, and Gummibear all posted.
The morning was especially dark and gloomy, which made Christmas light viewing particularly nice.
At 0531 we stepped off. Our route took us south on West Street, and then we turned east on Front Street, rucking through the quiet and festive downtown area. We stopped at the public parking garage where we had a race to the top. We then continued on our route and meandered through the Wheaton College Campus before finding our way back to West street and then to the AO. We finished about 0625 am when we arrived back at the AO.
NOR/COT: Continued prayers for health, family, and finishing the year end strong.
After a Thanksgiving Q by Gummi Bear and a 10.5 mile ruck led by Captain Crunch, it was Noodles’ turn to give the legs a rest and come up w/ something disrespectful! How disrespectful? Oh, just an hour of merkins. 8 PAX posted for a memorable beatdown! Chilly conditions and just avoided the day’s rainfall. By the end of the workout, even w/ a half HC from TBTF, PAX had a combined 1693 merkins!
WoR: Little Merkin Boy – Noodles started the day w/ a little music to get everyone warmed up and in the holiday spirit. Not your ordinary holiday tune. A holiday classic by Bing Crosby. HIMs were to hold plank and perform a merkin every time they heard, “Pa rum pum pum pum”. 3 minute plank, 21 push ups.
Thang 1:Picnic at the Park
Coyota Uglys – x5 (20 Merkins in total) – Exercise in a wheel barrow position w/ partner and perform the following: Start on the ground and step up to picnic table ‘seat’ with their hands, 1 Merkin. Step up to top of the ‘table’, 1 Merkin. Step down to the ‘seat’, 1 Merkin. Step down to the ground, 1 Merkin. That completes 1 rep. Switch with Partner.
Angle Grinders – x10 (20 Merkins in total) – Starting in pike position, touch your hand to the opposite knee perform a merkin. Then, touch the other knee and perform another merkin. 8 count: 1. Touch knee 2. Return to plank 3. Down Merkin 4. Up Merkin 5. Touch opposite knee 6. Return To Plank 7. Down Merkin 8. Up Merkin
Abyss Merkins – x15 – Right hand and foot on one bench, and left hand and foot on the other bench. Lower into the space between the benches as far a possible.
Thang 2: Hoffa
Clock Merkins – PAX moseyed halfway up Hoffa and line up horizontally. 5 Merkins at each hour called by Noodles. All hours on the clock called randomly for a total of 60 Merkins.
Next, Bernies up the hill on each round and perform the following Merkins at the top of the hill:
Round 1: Crucible Merkins x10 – Wide Merkins w/ hands rotated out 90 degrees, facing away from body.
Round 2: Merkin Wipes x10 – Merkin down and touch your nose to each of your hands, back up.
Round 3: Prime Time Merkin x10 total (5 each leg) – Merkin w/ R leg off the ground, toe pointing out. Merkin down alternate L leg off the ground.
Round 4: Punch Up Merkin x10 total (5 each arm) – Perform Merkin punch forward x10, punch to the side x10, punch up x10.
CoT: Banks – Prayers for normalcy to return to everyone’s lives after one holiday and in preparation for another. Jazz Hands – Prayer’s for his mother, her health and recovery. Captain Crunch – prayers to finish off the year strong. Archive – prayers for rest. Gummi Bear – prayers for his sister’s newborn baby and her health.