Category: Uncategorized

14 PAX posted this morning on an extra dewy and chilly morning:

1. Wet Burrito
2. Archive
3. Tortuga (respect)
4. Cookies (FNG, welcome)
5. DBC (hate)
6. Sparrow
7. Noodles
8. Smokey
9. Nickerdoodle (FNG, welcome – yes this is his new official name!)
10. Saga
11. Captain Crunch
12. Da Vinci
13. Banks
14. Jazz Handz

By the end we all had morning dew puddles in our shoes and gloves as souvenirs. In true Jazz Handz fashion, I couldn’t just make it a stock set of routines from the exicon. YHC is always trying to one up myself from last time to get up to a beatdown the other pax bemoan and remember. Here’s how the morning went:

WoR

• 7 motivators IC
• 15 windmills
• 20 goof balls IC
• Daisy pickers (touch each foot) timed by Q
• Arm circles OYO forwards and backwards, big and small

Get the blood moving, let’s follow the Q:

PAX each grabbed a coupon, and moseyed in a single file line up Hoffa, around the upper perimeter, and down again. Drop the coupons at foot of Hoffa for later use, count off into groups of 3 (had 4 groups of 3, and 1 group of 2). Then pax dispersed to the various stations listed below for the first Thang.

Thang 1

“Dora’s Twisted Sisters”  

Three pax & three exercises per station. Six minutes per station. 4 stations total.

This took much longer than expected simply due to learning curve and communicating the “game mechanics” of this twisted routine. Once explained we were off to the races with my faithful 2Q Da Vinci calling when to rotate your group of three to the next station.

The “Dora 1-2-3” exercises per 3 pax were 150 merkins, 250 LBCs, 350 squats. If you finish before hitting all 4 stations, start another Dora count over with 100 merkins, 200 LBCs, 300 squats! Once you’ve hit all four stations and your team has complete at least one Dora count, run a lap around Hoffa, stop at coupons and do a 10x rep coupon workout of your choice. Hold for next group to finish and do a lap with them. Rinse and repeat. Until all pax have completed their 123 workouts at all 4 stations.

STATIONS

Each set of 3 pax worked a station for 6 minutes, with a little mumble chatter and moseying between rotating stations. When the “pace” (traveling) exercise per station had been executed per pax, teammates flapjacked within their station like normal Dora (but there are three tasks instead of two to maintain:

1. COOTEEs (Circle is Outdoor Training Exercise Equipment)
   Pull ups + Sprint to flag/back again (pace) + 123 goal
   6 minutes, then rotate
   
2. HALF WALLS
   Dips + Sprint around playground/pavilion (pace) + 123 goal
   6 minutes, then rotate
   
3. TRIPLE SLIDE MINI HILL
   Mount climbers (inclined?) + bear crawl up around slide / crab walk down around other side (pace) + 123 goal
   6 minutes, then rotate
   
4. Base of Hoffa
   1 pax runs (pace), 1 pax coupon work of choice + 123 goal
   • This station can accommodate two groups
     6 minutes, then rotate

Thang 2

“The Jazz Handz Special: 9x Welsh Dragons”

In Welsh Drago alley, just north of the baseball diamond.

Reminder how this exercise works: Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. Go until you get to 10 reps each, you’ve covered 30-50 feet, or until your arms fall off – whichever comes first.

Mary

Sadly no time for proper Mary. Just a little planking while we held for Six to circle up at the flag.

CoR/NoR/CoT

Prayers for work transitions and new opportunities

Praise that Archive and his entire family’s covid tests came back negative including the false-positive on his MIL.

Continued prayer for Jazz Handz sleep and anxiety

Grateful to have our two new FNG’s: Cookies and Nickerdoodle

Moleskine

So thankful for you men and the drive this group has instilled in me. Let’s each work towards being a “mensch” in our community and family. Mensch is a yiddish word for a man of integrity and honor. That starts with you against yourself. If you can muster up the nerve to workout with a bunch of crazy men in the mud and mire of an early morning, you can go back to your homes and communities and live with that same energy. Sacrifice and serve, watch out for the “sixes” in your life—who is trailing behind? Who can you bolster up and encourage? Also, who do you know who can benefit from the community and encouragement that is F3? Look out for those men who need this, who might not even know they need it. Watch their backs, hold for the six. Aye.

Coffeteria

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.