Backblasts

We decided to kick off the morning earlier than usual to make sure we ended on time. It was a beautiful morning and the temps were perfect for an IronPAX beatdown. As the PAX arrived they stretched on their own to make sure we had enough time to complete the workout

WOR: Quick 20 IC count of SSH – Explanation of IPC week 3

The Thang:

400 M Run

100 Merkins

400 M Run

90 Squats

400 M Run

80 Merkins

400 M Run

70 Squats

400 M Run

60 Merkins

400 M Run

50 Squats

400 M Run

40 Merkins

400 M Run

30 Squats

400 M Run

20 Merkins

400 M Run

10 Squats

800 M Run

PAX: Captain Crunch, Big Mac, Banks, T-Bone, DaVinci, Wet Burrito, Shiplap, Katniss, Gummi Bear, Archive, Saga, Tortuga, Sparrow, Crack

COT: Hat off to all of the PAX today. We all pushed hard and got stronger. Many complete PRs for merkins! Praise the Lord for the day, the AO, the leadership and integrity of the group. We give great praise to our 2.0s and M’s for all they do that allows us to workout.

In preparation for IronPax, Noodles decided to make it a MINI bootcamp to help prepare for this week’s challenge. 17 PAX made the commitment to this beatdown. Today’s beatdown emphasized proper form. There was some running, merkins and some leg workouts today. A nice little stretch to get things going and loosen up the muscles. By the end of the workout, PAX got a good all around beatdown.

Disclaimer: 3 Fs, Core Principles, Not a professional, Modify as needed.

WoR: Malasana Yoga Pose, Tappy Taps x20, Stretch down the middle, R & L Leg Stretches, Motivators x5, Bring Sally Up.

Thang: Mini Chesto Remixed

Half the reps of a Mucho Chesto sprinkled with some 400m runs & 800m finish. Time was not emphasized as much as proper form, running stride and breathing.

Start w/ 400m (route below) run then:

Merkins x5, Wide Merkins x5, Diamond Merkins x5, Stagger Left Merkins x5, Stagger Right Merkins x5.

Rinse and repeat for 5 Rounds.

After last set of Merkins, mosey over to Short Mile finish line and wait for 6.

Finished off with an 800m (route below) run.

MoM: Noodle’s definition of Mary is certainly not the same as others.

Impossible Merkin – Maintain form. Starting in the Up position, slowly lower down for 60 secs. Once down, maintain plank and slowly raise up for 60 secs. Ended up at about 1 min, 20 secs combined time.

People’s Chair for time, Plank for time.

CoR: YoYoRabbit, Bloomer, Panhandle, Smokey, Da Vinci, Banks, Gummi Bear, Tortuga, Hotbox, Shiplap, Wet Burrito, Sparrow, Big Mac, T-bone, Crash, Crack, Noodles (QIC).

CoT: Prayers for our places of employment. Prayers for the group that we may continue to hold each other accountable to the workouts and our families. Continue to encourage one another and push each other.

• 

400m route:

https://onthegomap.com/?m=r&u=mi&d=395&f=3bbe737745&n=1&dm=1&context=share&r2=kip~7dgvvGGKOa2Gu12k2D_13W2f2X1j1Z1n1j17X1c1t3Y1DW1l1Y1H

800m route:

https://onthegomap/?m=r&u=mi&d=800&f=47e384eeea&n=1&dm=1&context=share&r2=udp~7~pvvG2D1R7X24P1P1N5d14J0R5Z12JGDk11s1a1W16o72o180CAW1AW28o2f4MPABGJk3HMB8!1EJ1RK19p1n1JZ1DZ1JGD0

4 pax posted; Banks, Tortuga, FNG (Tesla)! , and Gummibear

7:45pm Set Start Time.

Thang: We went on a four mile group run heading south on West Street, east on Front Street, and then winding through the north Wheaton Neighborhoods surrounding the college and back home to AO Mastodan. Total mileage: 4.1 miles. Average Mile pace: 9:15 per mile. We also had the FNG tell us about himself midway through the run, so that we could marinate on the best name ideas while our brains were alert and invigorated by the run and cool air.

NOR/COT: FNG Tesla named.

Moleskin: It was great having three other guys show up to this on a whim. Running on late summer/early fall nights is hard to beat!

It has been a Rainy week and the PAX of F3 Wheaton have embraced it all week. Your QIC needed some dry pavement and wanted to cut the HIMs so slack so decided to run today’s beatdown under the pavilion. Despite the 45 minute workout prior to the normal beatdown in moving tables and writing out the workout. The time was well worth it.

WOR: Combination of Active Movement- SSH, Goofballs, Goofballs 2.0. Picking daisy’s – middle, right and left. Standing quad stretch, arm circles forward and back, tricep stretch

The Thang: the 14 PAX split up into 5 groups for the 5 stations of exercises. The first round was a 4 minute AMRAP with a 1 minute recovering. Round 2 was a 2 minute AMRAP with a one minute recovery all while listening to a Jock Jams pandora station! We were able to get both rounds in and ended right at 8

To help bring cardio to the beatdown YHC decided to sprinkle in 100 burpees randomly throughout the workout. We pushed it harder and got in 115. Based on the mumble chatter I am pretty predictable but it was a great addition

Station 1: 20 squats, 20 Box Jumps, 20 lunges, 20 split jacks

Station 2: 20 Abyss Merkins, 20 table presses, 20 dips, 20 BBSU

Station 3: 40 bent over rows, 40 curls, 20 1 arm rows, 20 high pulls

Station 4: 20 durkins, 30 chest presses, 40 skull crushers

Station 5: 30 leg lifts, 30 BBSU, 50 IC flutter kicks, 50 dbl LBCs

PAX: Katniss, Saga, Hotbox, DaVinci, Sparrow, Captain Crunch, Banks, Archive, Wet Burrito, Jazz Hands, Tortuga, Panhandle, TBTF, Shiplap (Q),

COT: We gave praise for the ability to workout, for our M’s, 2.0s, and the group. We pray for each PAX and their jobs. Many are going through some hard times.

Coffeeterria: Egg Harbor!

“Keep It Simple” Boot Camp – 9/10/2020
14 PAX came out for a chilly Thursday AM beatdown. PAX in attendance include: Gummi Bear, Banks, Captain Crunch (2Q), HotBox, Bloomer, Sparrow, T-Bone, Shiplap, Katniss/Katness, Wet Burrito, Noodles, Archive, DaVnci, TBTF

We started with a quick WoR with Abe Vigotas x15 IC and Motivators x7 IC
We then moseyed to the COOTES and started with 25 pull ups and 25 merkin.

Next we made two single file lines. One line was the merkin line and the other was the squat line. Each PAX was able to call out the exercise of their line 1 time throughout our mosey around the Captain Crunch Mile (intended to do the full Archive mile but was running short on time). We did 25 merkins and 50 squats each time it was called. About half way we cut the reps to 15 merkins and 25 squats. Once the mosey was complete we made it back to the COOTES for 15 more pulls ups and 25 more merkins. For good measure we sprinted to the top of Hoffa and performed BBSs until all PAX were complete then bear crawled or crab walked down Hoffa and made our way back to the flag.

CoT – Prayers for the community and overall health of the PAX and families. There were a few specific requests that to be honest I can not recall right now but were part of the prayer.

Six paxs; Crack, Double Beef & Chedder, Shamu, Noodles, Tortuga, and Gummibear posted at 9pm for a night run of 6 miles. Originally, we had just three paxs HC, but within a few hours of the event we had three more HCs including Double Beef and Chedder HC’ing with a buzzer beater minutes before.

Warm up: 5 minute stretch followed by about a quarter mile jog

Thang: Run from AO mastodan to AO Tarpit and back. 6 miles. This was a group run that included several releases. It was awesome to see that we all came in under 54 minutes to complete this. Kudos to Noodles for coming in under 54 minutes having never run six miles before, with his longest run prior to this being 2 miles. Running 6 miles at under a 9 minute mile pace!

Cooldown: walk around parking lot and stretch on your own.

NOR/COT: Crack; time away from home for work and hosting students at his home. Noodles and all of us being thankful for a group such as this to be able to post at for a 9pm friday workout and push one another.

Moleskin: It really is awesome to throw out a friday evening workout event idea such as this and get such a good response.

Today’s workout was expertly crafted by the HIM of F3Greenwood. We did exactly what was specified, but added our own spin, specifically: Sprinklers and Flamingos.

Winners: Banks, T-Bone, Captain Crunch, Saga, Crack, Too Big To Fail, Gummy Bear, Big Mac, Shiplap, Noodles, Katness, Tortuga, Sparrow

Here’s the short version (see embedded GIF):

Here’s a link to the long version:
https://www.dropbox.com/s/chr4ybxjd1d8olm/F3-wheaton-ironpax-week-2-full-length-video.MOV?dl=0
(Note to future readers, that dropbox link will be dead sometime within the next 80 years, as will I. Future readers, is the future cool? Do you have jetpacks, flying cars, or child safety seats that buckle easily? Do bicycle helmets still pinch your neck skin? Do you still carry a “phone” in your pocket, or are they implanted? Do you even call it a phone? If someone offers you a “phone” implant that says “666”, don’t do it.)

Here are the details of the workout:
https://f3greenwood.com/2020/09/06/2020-ironpax-challenge-week-2/

15 PAX for a IPC warmup.

WOR- Motivators x7, Super Slow Windmills, Super Slow Tappy Taps, Balancing Stick.

Karaoke, Carioca, Bernie, Mosey a 1/4 mile. HIIT (Mosey 4 Lampposts, Sprint 2) Rest of the way back to the playground.

Thang 1: Big Bang (Theory)- PAX circles up and runs/does an increasing number of yards straight backwards/ reps of an exercise. 10 yards/ 10 Kickthroughs, 20 boat/canoe, 30 flutters, 40 oblique crunches, 50 oblique crunches. Q ended up jumping the ball field fence for last three exercises.

Thang 2: Mosey to tennis court.

Y2K- Split into two teams and race to finish a Millennial each. 100 reps of: American Hammers, Imperial Walkers, SSHs, Bernie Shuttle Run 10x, Flutters, Shuttle Run, Crunchy Frogs, 100 count Boat Canoe. More were planned but Q ran out of time.

Great way to prep for IPC!

Moleskine- It’s so much better to be doing the Millennial together rather than doing reps alone in the dark.

COR NOR: Archive (Q), Captain Crunch, Hotbox, Shiplap, Gummi Bear, Shamu, Da Vinci, SAGA, Panhandle, Tortuga, Bloomer, Big Mac, Yoyo Rabbit, DBC, Crack

BOM- Prayers for health and safety especially as kids return to school.