9.26.20 — 3rd Anniversary Ruck

Every ENDEX is a new STARTEX.
14 Ruckers (Triple XXX (Family Restaurant), Wet Burrito, Cookies, SAGA, Smokey, Noodles, TBTF, Gummi Bear, Tortuga, DaVinci, Shiplap, Banks, Archive, Captain Crunch) Some old hands, some new recruits, some returning, some just waking up out of habit at this point.

All woke up slightly earlier than usual to commemorate three years of consistent effort at AO-MASTODON and to connect that with the breaking of new ground at AO-TAR PIT. Shovel flag in hand, they shouldered their rucks and started the trek. Having expressed their joy and affection in the heart-language of concrete blocks on Thursday, today they chose that brotherly, common language of time-under-load called “ruckership”.

Across differences of life experience and opinions about acceptable coffee-drinking pace and concerns about the Q’s sense of direction, the conversation flowed freely in the Gloom as the PAX rucked double-file. Work, unemployment, parenting, gardening, and the whole round world was ranged in our broad collection. YHC marveled at the assortment of interests and talents on display in such a narrow subset of individuals as had descended on F3 Wheaton in the past year. The miles ticked off quickly as the fellowship sped on in merriment.

Having received intelligence of a potential large object that could be “returned” to the dig-site of our mascot, we made a quick detour to try our strength against a discarded remnant of Perry (a broken chunk of telephone pole). While our heart was in the attempt, and even as the best among us were digging deep to soldier on at all costs, we ultimately saw wisdom less than 200 yards later. Nails, bulk, and the inability to get enough men underneath the load convinced us to let Perry repose in the Gloom only slightly nearer to our destination than before. We did however manage to bring a considerably smaller but no less symbolic relic of Perry along with us, and traded off carrying the more manageable load.

Crossing the new AO we wandered out the other side on to side streets and down dirt paths (even as the PAX’s doubts began to mount once more). But we had arrived at that forgotten remote spot where Perry had been unearthed years before. Our resident historian-bard, DaVinci said a few appropriate words to mark the occasion, and we set our relic adrift on the waters as the dawn rose.

Returning to the TAR PIT, Archive lead us in a prayer of gratitude and hope, as we asked for blessing on this AO and to the PAX who would labor there in the Gloom. Then, flag planted, and mindful of the time, we celebrated the moment with some Thrusters IC, before beginning the return trip to be present for the beatdown that was soon to take place at MASTODON.

The route home was direct, but hilly. YHC, unable to shake his one year of cross-country training, took it upon himself to charge up every hill of significant speed, exhorting the rest of the PAX to do the same. Flagging energy, but excellent pace saw the PAX quickly returned to their starting-place, to be greeted enthusiastically by the PAX who held down the day’s regular schedule. Partnering up, they moved seamlessly from Rucking to Blocks, to cap off not just an historic day, but an historic month for F3 Wheaton. And all before breakfast.

The PAX spent, they sat down to feast on burritos and (eventually) donuts and coffee. The energy of the day seemed a good omen for the group as we turned to our dual objectives of growing into two AOs and weathering the deepening Gloom of another Chicago winter.

Backblast: Saturday 9/26 “Heads or Tails” Bootcamp


An impressive 22 PAX joined for this Saturday’s beatdown at AO Mastodon. Big Mac, Panhandle, Banks, Jazzhandz, Da Vinci, Archive, Captain Crunch, Wet Burrito, Tortuga (respect), Shiplap, Crack, K-pop (hate), Hotbox, Nickerdoodle, Smokey, Noodles, Bloomer, SAGA, Crash (hate), Double Beef and Cheddar (hate), To Big To Fail, Katniss (Q).

WOR:

7X Motivators
Hand release merkins X 25
Squats x 25 IC
*Grab a coupon, head to base of hoffa

Thang: Heads or Tails?
*Partner up

Reps and Time – those are the two ways we structure our exercises. One will win, we don’t know which until the coin flip at the end of the morning (Heads for reps, tails for time). You and your partner must yourself on both, not knowing which will win

For each round: Each partner team must perform the Round’s coupon exercises. When each partner finishes they may begin the bonus exercise and try to rack up as many reps as possible before starting the round’s run. Only the bonus exercise reps count for the total.

—Round 1—

10x Manmakers
20X Hodors
30X Overhead press
40X Kettle Bell Swings
50X Squats

Bonus: Hand release merkins
Run: Tree and back

—Round 2—

10x Manmakers
20X Hodors
30X Overhead press
40X Coupon Swings
50X Squats

Bonus: Squats
Run: Poolhouse and back

—Round 3—

10x Manmakers
20X Hodors
30X Overhead press
40X Kettle Bell Swings
50X Squats

Bonus: Burpees
Run: Big mile (later shortened to Hoffa Bridge > Parking lot > Hoffa due to time)

COT:
22 is an incredible number of PAX for a gloomy Saturday, especially after 12 had just completed an 8-mile ruck. Way to hang in there men.

Prayers for rest and sleep for those not getting it right now. Prayers for Tortuga’s wife as she adjusts to life back in the U.S.

Following the workout we were treated to some wet burritos from Mi Casa courtesy of…Wet Burrito.. And some coffee and donuts thanks to Captain Crunch and M. Big thanks men and M’s for treating us so well. We’re thankful on this third anniversary of F3Wheaton to have such incredible engagement and such a solid group of HIMs. Let’s keep it going!

The Da Vinci Code

Inspired by @Jäzz Händz “good things come in threes,” the @Da Vinci code was revealed on Thursday Shredtember 24th as simply “3” to celebrate the third anniversary week of F3. Workout commenced with 3 count Motivators (which sort of worked) followed by 3 count imperial walkers (which did not work but 2Q @Noodles saved them). During the stretch more desert fathers lore was unfurled (full text downloadable here), with quotes (up through the third letter of the Greek alphabet) dispatched between exercises. We ran the short loop with 3 merkens at each light. Then the Q attempted to light three sparklers, a stunt that was not completed until the double barrel fire pit that night hosted fest that evening chez @Captain Crunch (thanks again to the whole crunch family for the hospitality).


Coupon exercises were clock derkens in 3s, Alpo/rows in 3s (the dud of the set), BBSU/LBC in 3s (a nice burn), chest press dollies in 3s (which improved with simultaneity). We closed with Heartbreak 123. 100 merkens, 200 BBSU, 300 squats with 3 hilltop merkens, and (unlike my first Q) this time we actually finished. COT kicked off with the dying words of Abba Bessarion from I Thessalonians 5:16,17,18:

Rejoice always, pray without ceasing, in all things give thanks.

Easy to rejoice with the company of what @SAGA has dubbed (if I recall the charred poem correctly) these mighty merken men.

EC 9:00pm Night Run 9.25.2020

Shamu and Gummibear arrived at AO Mastodan. The AO was a buzz of activity, with the tennis courts lit up and in full use, and cars set up through the various parking lots with a kind of tail gaiting hang out party going on. Sometimes I forget that there is a night life after 9pm.

The Thang: We set out on a run heading towards AO Tarpit. We ran 2.5 miles out and 2.5 miles back for a total of just over 5 miles at a 7:53m pace. I must admit the fog of shredtember has begun to cloud my brain. While it was a beautiful, almost summer evening, and we had good conversation, I felt as though we were running at a 6 mile pace. I was hoping at some point Shamu would volunteer that we walk or at least slow a bit, but he did not. He did not seem to be panting as I was. I was tired. I am tired. My feet were hurting from nothing in particular. I believe I asked Shamu to repeat something he had just told me about 10 different times. I was great company.

COT: Prayers for a family both Shamu and I know, as the mother health limitations. That God would bless them and be gracious to them.

EC 9.25.2020 Iron Pax Week 2 Make up.

5:30am on a beautiful Friday morning Wetburrito and Gummibear met at AO Tarpit for Iron paxs week 2. We were tired, as it was the end of the week and end of Shredtember. We were a bit groggy and perhaps slightly dehydrated from the AO Mastodan year three celebrations and festivities the night prior. We were a bit jaded with mankind’s fallen nature, after learning that the EC ruck accomplished last night would not count for any points, depite Shiplap stating that it would count prior to the ruck. We were a bit saddened for our once close friend DaVinci and his inability to understand what a real EC must entail and his Brutis like chess moves as of late. We were heartbroken for dear Tortuga and his pursuit of glory that may not be realized. However, despite all this we posted, and we worked. We did not complain that 2.5 miles away at the same time, some of our brothers were gathered and conducting a much easier EC, an EC organized after this one. No we did not judge them, not even once.

Thang:

Scoring: Total reps completed in 43 minutes.  

The time begins with the start of the 400m run and ends 43 mins later with your final rep. The total reps completed in 43 minutes is your final score.
*The 400m run does not count towards the rep total, but MUST be completed at the beginning of each round. 

WOD:
Place coupon at Shovel Flag.  Start timer.  Complete a 400m run that starts and ends at Shovel Flag (do not carry block)

Pick up block and complete 10 Thrusters at the Shovel Flag

Rifle carry coupon to cone A (please completely move beyond/around cone)

Complete 25 Decline Merkins at cone A

Rifle carry coupon back to Shovel Flag (please completely move beyond/around Shovel Flag)

Complete 10 Thrusters at the Shovel Flag

Rifle carry coupon to cone B

Complete 25 Blockees at cone B

Rifle carry coupon back to Shovel Flag

Complete 10 Thrusters at the Shovel Flag

Rifle carry coupon to cone C

Complete 25 Weighted Squats at cone C

Rifle carry coupon back to Shovel Flag

Complete 10  Thrusters at the Shovel Flag

Rifle carry coupon to cone D

Complete 25 Kettle Bell Swings at cone D

Rifle carry coupon back to Shovel Flag

Complete 10 Thrusters at the Shovel Flag

Rifle carry coupon to cone E

Complete 25 Vertical Block Presses at cone E

Rifle carry coupon back to Shovel Flag

Complete 10 Thrusters at the Shovel Flag

Rifle carry coupon to cone F

Complete 25 Alpos at cone F

Rifle carry coupon back to Shovel Flag

Complete 10 Thrusters at the Shovel Flag

**This completes one full round** 

Rinse and repeat for 43 minutes. 

Results: Wet Burrito posted an impressive 510 reps completing two rounds and finishing off with 25 manmakers. Gummibear completed 460 reps completing two rounds and the first round of thrusters.

NOR/COT: Prayers for Davinci and his ability to tell the difference between right and wrong and a true EC vs a fake one.

9.23.20 IPC Week 4

It was extra gloomy morning and the sprinklers were on full force when YHC showed up at the Tarp Pit. We have had a great showing for the entire IPC competition and week 4 was no exception. The PAX were anxious to start, but also to complete the final week of IPC.

WOR: PAX were instructed to show up early and get prepared as they needed. We the clock struck 5:30 we did a quick 7 count of motivator and demonstrated the workout to ensure proper form.

PAX: Captain Crunch, Saga, Katniss, Shiplap (Q), Big Mac, Crack, T-Bone, Banks, Wet Burrito, DaVinci, Hotbox, Tortuga (respect), Noodles, Gummi Bear

The Thang:

1 Round For Time

10 Burpee Block Jump Overs (BBJO)
Murder Bunny 25yds
25 Thruster
Return to the goal line with your block

10 Burpee Block Jump Overs (BBJO)
Murder Bunny 50yds
50 Alternating block merkins
Return to the goal line with your block

10 Burpee Block Jump Overs (BBJO)
Murder Bunny 75yds
75 Curl Presses
Return to the goal line with your block

10 Burpee Block Jump Overs (BBJO)
Murder Bunny 100yds
100 Block Windshield Wipers
Return to the goal line with your block
10 Burpee Block Jump Overs (BBJO)

COT: As always we gave praise for our health, ability to workout, our M’s and 2.0s. We pray for the colleges, school, and staff as they guide through Covid19. We also pray for all the families/people that are going through a difficult time.

EC 9.24.2020: A Friend In Need

The night prior I had run into some discouragement as it appeared no one would HC for this EC. It is difficult for me to comprehend why this could be, as the EC was to begin at 4:45am; prime time for working out. To make matters worse, SAGA was sending me rude GIFs. I nearly canceled the EC, I felt like giving up on Shredtember, despite us being so close to the end.

Then, Hotbox, seemingly out of nowhere HC’d very late in the evening. Words cannot express what this gesture meant to one who had nearly given up hope on this EC.

I arrived at the AO a bit early, not wanting to arrive late or sleep in for a 4:45am EC session that I called. As I drove up, I realized that the morning could not be described as simply gloomy, but rather it was dark. Pitch dark.

The Thang:

Hotbox and Gummibear stepped off on a ruck around the AO at 4:45am. I must admit we had coffees in hand, but we were still working, we were rucking. In all we rucked two large loops around the AO plus a bit more. What were the other details you ask? What did we discuss? It was a wonderfully thought provoking discussion in all. We talked about “deep work”, “failure vs losing”, gravitas, work in general, and raising children. it was rather deep on a very applicable level. The morning in all was very beautiful and the temperature perfect. As we crossed the last bridge and stepped from the gravel path onto the brick paver parking lot, there was Divinci, preparing to begin his session….

NOR/COT

9/21/2020 – Backblast – Monday Ruck Day “KEEP ON tRUCKING”

We met up at “shipping and receiving” by the tennis courts where we filled the tires, checked the tread, fired up the engines, and loaded the cargo to deliver the goods. 10 PAX in the fleet: SAGA, Archive, Captain Crunch, Sparrow, Cookies, Banks, Shiplap, Da Vinci, BigMac, Wet Burrito.

Disclaimer: I’m not a professional, you are here at your own risk, modify as necessary.

WoR

Motivators; Tappy Taps; Mountain Climbers; Arm Circles

RUCKS ON…

Thang 1: Shuffled around the lake.

Thang 2: pull-ups into squats for 5 while partner did some merkins

Thang 3: Ruck to the lamp posts – 5 squats at each post with a shuffle to the next post to increase by 5 reps each stop until 40 squats

Thang 4: Ruck/Suffle to the ball diamond for a partner race: lunge to first, bear crawl to second, shuffle home – while waiting pax did squats, Al Gore, & planks in rotation

Thang 5: Shuffle to hoffa for a Jacob’s Ladder (run up, 1 burpee, run down and back up 2 burpees, etc. until near time).

Thang 6: Manrise! Dropped the weight and sprinted to the top of hoffa.

Mary: 25 flutter kicks

Moleskin: The journey is easier in a pack. All that weight you carry will one day come off.

Prayer for: Jobs, families, and faithful living.

9/22/2020 -Backblast – Tuesday Bootcamp #Focus

A nice crisp morning, day before the final IronPax workout, boy is it getting dark out here. All the more reason to #focus. 14 HIMs showed (BigMac, Cookies, Noodles, Saga, Shamu, Gummi Bear, Shiplap, Cap’n Crunch, Smokey, Panhandle, Da Vinci, Wet Burrito, Bloomer, Tortuga, T-Bone).

Disclaimer: I’m not a professional, you know more than me about your situation. It’s on you to #focus

WoR

Good Mornings; Tappy taps; Goofballs; Toy soldiers (Katniss style); Mountain climbers

Thang 1: W a partner #focus on form, prepare for tomorrow’s Q
Burpee block jump overs x10
Murder bunnies 10 out & 10 back
Block thrusters x10
Alternative merkins x10
Curl presses x10
Vertical block windshield wipers x10

Thang 2: “Hill” run (Building #focus now)
Each round builds one more exercise and repeats all the preceding exercises and quantities.
1x Run up (or down)
2x Burpees
3x Merkins
4x Lateral lunge (both sides=1)
5x Mountain climbers (both sides=1)
6x Reverse planks
7x Air squats (90 degrees)
8x Standard lunges (both sides=1)
9x Plank high-lows (both arms down and up=1)
10x Alternating leg-arm plank lifts (both sides=1)
11x Star jumps
12x Hodors (all together)
Mosey back

Moleskin: How are you spending your #focus?
Turns out our minds can only consciously focus on one thing at a time. That makes it a scarce resource (ECONOMICS BABY!). Use it wisely!
Philippians 4:8, NIV: “Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable–if anything is excellent or praiseworthy–think about such things.”

Prayer for: Jobs/school, exhaustion, friend of Smokey’s, friend of Bloomer’s wife’s cancer treatment.

EC 9.19.2020 Iron Paxs Week 3 Makeup.

Seven Paxs met at 5:30am on a brisk saturday morning at AO tarpit. We conducted a quick warmup and then split into two groups; one of which conducted the iron paxs week three challenge and the other did a misc workout routine. There were a few surprises here, including a buzzer beater HC by Big Mac and Hotbox deciding to do ironpax, and Banks and Tortuga doing iron paxs week three for the second time.

Warmup: on Your own: stretching & jogging.

The group that did not do Ironpax was comprised of katness, Big Mac, and Gummibear. This group did the following workout:

Warm up: bear crawl from sideline to sideline and karaoke back.

Thang:

Rifle carry coupon 10 yards stop and do 10 thrusters, rifle carry coupon 10 yards stop and do 10 uneven push ups, rifle carry coupon 20 yards and do 10 hoders. Repeat 3 times.

We then went on to the track where we encouraged those competing in iron paxs. To offer encouragement we did 400 meters worth of lunges along the track. I am still a bit sore from these this morning.

We then went to a chest/tri station doing the following 3xs: 12 coupon extensions, 25 bleacher dips, 25 bleacher decline push ups.

We ended with running with the iron pax competitors finishing up.

The group that competed in ironpax was: Tortuga, Noodles, Banks, and Hotbox. Kudos to Hodox for finishing in sub 37 minutes! Also it was great seeing Banks and Tortuga do ironpax week three a second time. Banks took two minutes off his original time. Nice job to Noodles for getting this in. Lets have as many of us possible complete iron paxs this fall.

NOR/COT.