Category: Uncategorized

Backblast: Revised SuperDora 03/23/2021 5:30AM @ AO MASTODON

by backblasts, posted in Uncategorized

One month ago YHC attempted to create something Super, but as has been observed lately, this PAX never does anything half-assed. In this case it was not only too complicated, but also an insane quantity of reps that even the valiant baker’s dozen HIMs could not complete. Now, with the warmer weather, a new version of the SuperDora has emerged, and the PAX of F3-Wheaton were ready to meet the challenge: Banks, Beaker, Big Mac, Cookies (Q), Da Vinci, Hotbox, Jolly, Katniss, Panhandle, Saga, Shiplap, T-bone, Tortuga, Whittler

WOR: Daisy pickers and some leg stretching, Arm circles and some arm stretching.

THANG: SuperDora, revised version

Instead of pairs, the entire PAX was challenged to complete exercise reps including both cardio exercises and PT. Carry your coupon with you everywhere you go, and don’t linger at any one station too long. Exercise completion tracked by moving tokens from one bucket to another at 4 stations:

Station 1 – Hoffa: 50 tokens

1 Redrum up and down Hoffa per token

Station 2 – Cooties: 100 tokens

5 Pull ups or 10 Inverted rows or 10 Kettlebell swings or 10 Derkins per token

Station 3 – SHOP: 150 tokens

10 Curls or 10 Chest press or 10 Overhead press or 10 Tricep Extensions or 20 One arm rows or 5 Picnic table press per token

Station 4 – lamppost: 200 ‘tokens’

10 BBSUs or 10 Outlaws or 10 American Hammers or 5 Hodors per token

The PAX split up and got to work. It turns out that the Cooties and SHOP were very popular and all reps were finished before 6am, but there were plenty of Mary and Redrums still on the board to keep the PAX going to the end. With one Redrum token remaining and less than a minute left a beautiful Manrise rounded things out and the Q deemed the SuperDora complete!

Connect 4 Beat Down – Jolly 3/27/2021

by backblasts, posted in Uncategorized

15 Pax showed up on a beautiful Saturday morning at AO Tar Pit for a Connect 4 inspired beat down!

WOR: Motivators, Arm Circles, Michael Phelps, Tappy Taps, Quad Stretches.

The Thang

Once the Pax were warmed up and ready to go we headed over to the Tar Pit track. We did a schoolyard pick to spilt into two teams. Captains Shiplap (Red Team) and Big Mac (Black Team) carefully picked the Pax they would go to battle with. Not surprisingly, Tortuga was a top pick while Jolly was nice enough to let everyone else be selected before he committed to a team.

Now that the teams were picked it was time for the competition to begin! There were 8 stations spread out around the track. Each player would take a Connect 4 token with them as they made their way around the track completing all 8 exercises along the way.

Station 1 – 25 Merkins

Station 2 – 25 Lunges

Station 3 – 25 Big Boy Situps

Station 4 – 10 Burpees

Station 5 – 25 Merkins

Station 6 – 40 Squats

Station 7 – 25 American Hammers

Station 8 – 10 Burpees

Each time a Pax completed a lap they were able to play their Connect 4 token.

In addition, opposing team Pax could challenge each other in a race. One Pax would sprint a lap around the track while the other would complete 25 burpees. The first to complete the challenge would take the loser’s token and be able to play two tokens their next time around. Tortuga and Big Mac were the only ones to attempt the challenge. Not surprisingly, Big Mac easily won despite Tortuga putting up one of his fastest lap times.

Official records are unclear, but I believe Big Mac’s black team was the clear Connect 4 winner!

NOR: Archive, Beaker, Big Mac, DaVinci, Gummy Bear, Hotbox, Jolly, Katnis, Noodles, Panhandle, Saga, Shamu, Shiplap, Tortuga, Whittler

COT: Prayers for safe travels for Noodles, sleep for Tortuga’s M, reduction in Covid cases on campus.

3.24.2021 – This Goose Was Cooked (Martyr Q) @AO Tarpit

by backblasts, posted in Uncategorized

Warm-O-Rama

Early morning gloom, so early the sun hadn’t even posted yet, but 13 PAX had (well 12 had and SAGA would be joining shortly) (Babe, Panhandle, Shiplap, Banks, Whittler, Da Vinci, T-Bone, Gummi Bear, Noodles, Tortuga, SAGA, Katniss, Big Mac (QIC)).

Disclaimer (and Spoiler) Jan Hus found a cause worth dying for, an F3 morning workout is not worth dying for. Modify as necessary.

Warm-o-Rama:

Jan Hus – Born in the late 14th century. The exact year is disputed (sometime in the range of 1369-1375)

14 burpees

Born in Husinec, literally “Goosetown” from whence he received his surname.

10 Goose steps (like a tin soldier but elevate foot on ground to tip-toe)

Born into poverty to peasant parents,

10 lunges

Huss trained for the priesthood "I had thought to become a priest quickly in order to secure a good livelihood and dress and to be held in esteem by men."

10 good mornings

Committed to study hard

10 mountain climbers

Headed to Prague

Mosey to wheel

Earned his bachelors, masters and doctorate – 50 curls for bachelors run the hill, 50 bent over rows for masters run the hill, 50 overhead press for doctorate run the hill.

Along the way ordained- Rifle carry up and down the hill.

Encountered the writings of John Wycliffe, stirred interest in the Bible. "When the Lord gave me knowledge of Scriptures, I discharged that kind of stupidity from my foolish mind."

Preacher at Prague’s Bethlehem Chapel (Seats 3000) Preached in Czech not Latin

Mosey to the stadium and run the steps

Starts placing more emphasis on Bible, and more authority on church councils. Re: Bible "desiring to hold, believe, and assert whatever is contained in them as long as I have breath in me."

20 thrusters to lift up the Word of God.

Rift emerges, German and Bohemian sects, Two Popes vie for rule of Christendom

Murder bunnies to opposite ends, rifle carry back. It’s a race.

Everybody loses, both popes deposed. Church council elects Alexander V. Alexander bribed to side against Huss. Huss is branded a heretic and excommunicated. Excommunication only on paper.

Continues to preach.

20 thrusters to lift up the Word of God.

Antipope John XXIII replaces Alexander. Tries to raise money to conquer others vying for papal authority by selling indulgences. Huss is outraged.

10 Blockbees.

Speaks out and is excommunicated for real this time.

Mosey back to Wheel.

1414 – Council of Constance, Huss invited by Holy Roman Emperor, promised safe conduct and enticed by possibility of significant church reforms agreed to travel.

Two Laps around the wheel and then rifle carry to flag.

On arrival immediately arrested and asked to recant on views (papal authority is higher than protection of Roman emperor). No recanting, stops appealing to king, structures of medieval church or even the pope. He appeals to higher authority, Jesus Christ.

20 thrusters, uphold the Word of God.

He is buried in a mound of wood up to his neck. Asked one last time by Duke of Bavaria to recant beliefs.

"No, (said Huss;) I never preached any doctrine of an evil tendency; and what I taught with my lips I now seal with my blood.

20 thrusters

From Foxe’s Book of Martyrs "You are now going to burn a goose, (Huss signifying goose in the Bohemian language:) but in a century you will have a swan which you can neither roast nor boil." If he were prophetic, he must have meant Martin Luther, who shone about a hundred years after, and who had a swan for his arms.

Every account I’ve read has him singing hymns as he died in the flames.

Moleskin – There are many cries for justice these days. I’m not sure I could clearly state what the word means, but by listening to those crying out it seems to be a deep sense that all is not right in the world and a longing for something better. Perhaps the climax of Huss’s life is the point when he stops appealing to any earthly authority. All had let him down, the Bavarian King, the Roman Emperor, the Medieval Church and the Pope, all he has left is Christ, and it is to Christ he makes his final appeal. As Christians, we lament injustice, but it does not surprise us. Our hope is not in any of the institutions of earth but in Christ.

Prayer: Babe’s grandfather, T-bone’s M (medical procedure), Noodles for wisdom in job-related conversations.

Backblast for AO Mastodon 3/22/21: Ruck Club

by backblasts, posted in Uncategorized

QIC: Beaker

11 PAX gathered for run club/ruck club.

WAR

Motivators (x7 ic)

Quad stretching OYO

Tappy taps (x15)

Abe Vigodas (x10)

The Thang:

The run clubbers ran on the prairie path. The ruck clubbers rucked on the prairie path.

NOR

Run club: Archive, Banks, Shiplap, Tortuga, DaVinci, Whittler, Big Mac, Jolly

Ruck club: Babe, Jailbreak, Beaker

COT: We gave thanks for beautiful weather and bodies that work, we prayed for Captain Crunch’s friend’s wife and baby, Jazz Hands’ friend’s husband, and Sparrow’s trip to Armenia.

3.20.21 — The Vanilla* Spartan

by f3captcrunch, posted in Uncategorized

In the early dawn 12 PAX (Banks, Jolly, Panhandle, DaVinci, HotBox, Katniss, Beaker, Bloomer, Saga, Gummi Bear, Tortuga, Capn Crunch(QIC)) found themselves at a frost covered TAR PIT where YHC was eager to start the clock. After a quick warm-up of usual exercises, and some mumbled comments about leg-work. They shouldered the available sandbags and ruck (120/65/65/30, respectively) and did a recon mosey of the south football field, ultimately deciding to make due with the IronPAX field despite its tarp cover.

Having attempted a full Spartan at the Mastodon without success on multiple occasions, the Q had his eye set on the full 30 rounds today, with ample time available if they didn’t mess around. He had full faith in the PAX.

Warm-o-Rama:

  • Motivators x 7
  • Mountain Man Poopers IC x 10
  • Abe Vigodas IC x 10
  • Sandbag recon mosey

The Spartan:

Having attempted something like a Spartan a few times, always with heavy modification, this would be the first time the F3-Wheaton crowd had done it vanilla (i.e., flat ground, 100 yards, no coupons), and the routine was new to many of the PAX. Thankfully it was incredibly easy to explain. But that didn’t stop the Q from failing to fill in all the details, opting instead to start the PAX off with just the first third having been verbalized.

Rounds 1-10: The Time Hack

  • Run 100 yards, 10 Merkins, mosey back, EMOM — This was vanilla enough. However, our mosey was timed, and an aggressive benchmark of EMOM Spartans was thrown down by the Q, while still waiting for the return of the 6 before starting each round. We were close, but averaged about 1min 12 seconds overall, for a 12 minute finish time on this third. The Q decided a quicker pace was needed to ensure victory.

Rounds 11-20: The Millennial Mosey

  • Run 100 yards, 10 Merkins, 30 LBCs(Millennial style) — To shorten the cycle time without killing the 6, we dropped the mosey, and instead “rested” for the length of time it took for the first PAX to reach 30 LBCs. At that point all PAX jumped to the line for the next run.

Rounds 21-30: No Bag Left Behind

  • Run 100 yards, 10 Merkins, mosey back (+sandbags) —With the time gained by the Millennial cheat on the middle third, we had 20 minutes left in the Q to finish the final 10 rounds. We could afford an actual mosey. The group was fairly close together on pace, so the Q explained that the sandbags were there in case someone was too far ahead of the group and needed more resistance in their workout. The PAX took this as an invitation and for most of the remaining rounds all bags were shouldered for the first half of the run (dropping them at the 50 yard and finishing the sprint).

Finishing with a few minutes left on the clock, they rounded out with some Mary, and appreciated just how much hip-flexors are involved in our favorite “ab” exercises.

3MoM:

  • Ol’ Ironsides: (Boat/Canoe + American Hammer IC x 10) x 2
  • Oblique LBCs — Right IC x 10, Left IC x 10
  • LBCs IC x 10

MOLESKIN: Break your tasks into small chunks and keep chipping away. Achieve what you set out to do.

COR/NOR/COT: Prayers for Jazz Hands’ friends Bryan and Lauren — Wisdom for Hot Box and M as they seek to navigate family conversations — For Tortuga’s M and Saga’s M — for all the brothers, that they would lean into life / work / family as well as they do their workouts, and that we would both have and give support in those spheres.

Glad to hang with the TAR PIT boys after a long time away, seeing faces old and new and appreciating just how much is going on across F3 Wheaton in a given week. Not captured on film, but seared in my memory of this morning: The glory of Gummi Bear’s tireless flying across a field of frosted grass yards ahead of the pack. DaVinci’s dogged grip on his bag for the full 100 yards plus the merkins and the return. Bloomer cleaning 120 pounds just like everyone imagines themselves doing in the moment before their first attempt.

The TAR PIT HIMs and their weight
Post-Spartan Mood

Suicides at the Tennis Courts

by Shiplap, posted in Uncategorized

It was a great morning to be awake, cool, dry, and we had a great showing ITG for my run club VQ. Per usual, YHC didn’t want to “just run” and wanted to be kind to the PAX knees, ankles, and feet so we headed to the tennis courts at Mastodon.

WOR: There wasn’t any – stretch OYO

Run at a brisk pace to AO Mastodon just over a mile. The quicker PAX turned around and picked up the 6. Took all PAX about 11 minutes to get there.

The Thang:
Suicide 1: 4 total tennis courts = 4 down and backs. We did EMOM using 2:30 per interval gave the PAX some heavy breathing but allowed for full recover

Suicide 2: Down and backs across all 4 tennis courts EMOM for 5 Reps

Suicide 3: 2 down and back: 2 reps

Mosey back to ground zero as a unit

COR/NOR: Gummi Bear, Shamu, Tortuga (Respect), Hotbox, Cookies, Panhandle, Noodles, Katniss, Sparrow, Jolly

BACKBLAST Mastadon Thursday 3/18

by Shiplap, posted in Uncategorized

Thank you @Archive@Banks@Beaker@Big Mac, @Bloomer@Captain Crunch (AJ)@Da Vinci@Jolly@Noodles@SAGA@Sparrow@Tortuga@Whittler for joining YHC ITG. Thank you @Katniss for having my :six:. Special thanks to my buddy @Shiplap for inviting me to be Guest Q for a day

Got up at 4am, packed my bags and boarded the plane for The Mastadon
Arrived at 5:15aSet up lighted cones in the tennis courts

Conditions
30°, wet, gusts of wind

Announcement/Disclaimer: 
Good morning!
We are not professionals and I am not aware of your injuries. This is a free workout, each pax participates at his own risk, modify as needed. We acknowledge that there is a new risk we all face, COVID-19. Keep 15+ feet workout distance at all times and respect non-F3 walkers and runner’s space..

Warm-O-Rama
Happy Jacks
Do 5 side straddle hops in cadence then after the 5th one everyone does two jump squats. Like this… Side Straddle Hops IC: One, two, three, ONE! One, two, three, TWO! One, two, three, THREE! One, two, three, FOUR! One, two, three, FIVE! Quickly followed by two jump squats. Repeat 4x or until no one can breathe
High Knees (20)
Imperial Walkers (15)
Capri Lap
Tappy Taps (12)
Abe Vigodas (12)
Arm circles (10 forward and 10 backward)Today the challenge will be very difficult, a combination of physical and mental. Once you pick up your coupon, don’t let it touch the ground again until 6:15am. Aye!

Mosey to the tennis courts

Thang
Elevens
Curls/Chest Press
Begin at the first cone and complete 1 curl. Move w/coupon to the other side of the tennis court to the other cone and complete 10 chest presses. Rinse and repeat OYO Recover

Mosey with coupon to the other large parking lot

Thang II
4 corners 10x, 20x, 30x
High Pulls
Overhead Press
Goblet Squat
Tricep Extensions
Move to each corner as a group and complete one exercise 10x. Once all four exercises are completed (one exercise at each corner), repeat another round, this time 20x reps. Finish with round 3 and 30x reps.Mosey back to flags

6MoM (ran out of time)
Flutter kicks w/coupon (30

)CoR
NoR
Site Q read Announcements

CoT
Prayer

3.17.2021 – AO Tar Pit – St. Patrick’s Day Special

by F3 Crack, posted in Uncategorized

Today’s Q was focused on remembering the man, the myth, the legend that brought us shamrocks, leprechauns, and a green Chicago River. 15 PAX showed up to walk the way of St. Patrick (Tar Pit style).

Warm-o-Rama:
Motivators – IC
Tappy Taps – IC
Bat Wings – IC (forward arm circles, backward arm circles, seal claps, overhead claps)
Abe Vigodas – IC
Michael Phelps – oyo

While the PAX finished loosening up with their Michael Phelps, YHC gave a little history on the real St. Patrick. Born in the late 4th century AD to wealthy British parents, he was kidnapped at the age of 16 by Irish raiders and taken to Ireland (likely County Mayo near Killala). He spent 6 years in captivity there.

Thang 1: Slavery – to remember his time in captivity, the PAX performed the following exercises, then ran to the top of the ramp, performed 20 merkins, and then returned to the base. A total of 6 trips.
10 Blockbees
20 Goblet Squats
20 Thrusters
20 Upright Rows
20 Kettle Bell Swings
20 Grave Diggers (1 rep = both sides)

Thang 2: Escape to Freedom – Patrick was able to escape from his captors and trekked the ~200mi across Ireland and back to Britain. To remember this, the PAX went for a Scout Run around Lake Ellyn.

Thang 3: Study for the Priesthood – Upon return to Britain, Patrick began studying the Christian faith and, after ~15 years became a priest.
25 Coupon Curls
25 Overhead Presses
25 American Hammers (1 rep = both sides)

As time was running out, the PAX were unable to recreate Patrick’s return trip to Ireland to minister to the Christians and witness to the unbelievers.
Instead, we finished with 1 minute of Big Boi Situps AMRAP.

Name-o-Rama: Shiplap, Whittler, Gummi Bear, SAGA, Beaker, Katniss, Hotbox, Panhandle, Big Mac, T-Bone (respect), Da Vinci, Babe, Tortuga (respect), Banks, Crack (Q)

Moleskin: One thing to remember about St. Patrick the man: when he returned to Ireland, his focus was to minister to the small population of Christians who lived there as well as witness to the unbelievers. As we go about our days, we need to remember that our calling is not just to those who don’t know, but to those who do as well. Continue to lift up and support your brothers as you speak into the lives of those you interact with.

S.H.O.P Recreated

by Shiplap, posted in Uncategorized

It was a beautiful morning at AO Mastodon. When your QIC rolled up to the AO @ 4:55 it was particularly gloomy, only fitting based on the beatdown that was about to take place. YHC set up the stations and patiently waiting for the PAX to arrive while polishing off my coffee for the extra energy needed!

WOR: SSH x 20, Good Ball x 15, Hillbillys x 20, Picking Daisey’s Right/Left, Quad Stretch Left/Right, Arm Circles, Michael Phelps, Tricept stretch Right/Left

The Thang: There were 5 station with the PAX split evenly. Each station was an AMRAP for 4 minutes with 30 seconds of recovery. Second time around the stations were cut to 2 minutes and half the rep count. At any given time your QIC can yell burpees and 5 burpees must be performed. There were also 25 burpees to start and 35 in-between rounds

Station 1:
20 Squats
20 Box Jumps
20 Lunges
20 Split Jacks

Station 2
20 Abyss Merkins
20 Table Press
20 Dips
20 BBSU

Station 3
20 Bent Over Rows
40 Curls
20 1 Arm Rows
20 High Pulls

Station 4
20 derkins
30 Chest Press
40 Skull Crushers

Station 5
30 Leg Lifts
30 BBSU
50 IC Flutters
50 Dbl LBCs

The PAX completed 135 Burpees which is 20 more than last time.
25 Before the first round
50 During the first round of station – 2 sets of 5 each
35 at intermission
25 during the second round.

NOR: Sparrow, Da Vinci, Big Mac, Noodles, Bloomer, Whittler, Panhandle, Hotbox, Saga, T-Bone (Respect), Tortuga (Respect), Jolly, Banks, Cookies, Katniss, Shiplap (Q)

Monday 3/15/2021 Ruck club – First Q after DST change – Sparrow

by backblasts, posted in Uncategorized

It takes a special kind of PAX to attend the first workout after daylight savings ends.
Most PAX will be in bed enjoying a well-earned rest —with my blessing!

But there will be a few, just one or two, who know that F3 improves the rest of their day, every day. They know that daylight savings isn’t getting easier tomorrow, and they want to start getting better today. They know that friendships formed in the gloom are priceless, and they want to be there when it happens. That’s the PAX I want to ruck with.
I’m not looking for numbers this Monday. I’m looking for a few good men.

Backblast:

We warmed up with an emphasis on avoiding injury.

Sparrow suggested “What are you good at?” as a topic of discussion while we rucked/ran.

The Ruckers circled the park, passing around a sandbag as desired. We finished by climbing hoffa hill about 5 times while continuing to hand off the sandbag.

Ruckers: Babe, TBTF, Noodles, Saga, Sparrow, Cookies.
Runners: Shiplap, Tortuga, Jolly, Banks, Crack, Beaker.

Saga shared a Moleskin about being present in the moment.

We then did COT without a camera, as a way to be present in the moment.

Coffeeteria with a beautiful red-sky background. It was dreamlike. Red sky in the morning, sailors take warning. 7 hours later, with snow and sleet pelting my office window I’m thinking “That escalated quickly.”

Although we might have been short an hour of sleep, today has felt like waking up after a really satisfying dream.