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.)
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.
Jumping at the long weekend’s opportunity for some extended ruck-work, the nine met at AO-Mastodon at the customary time to begin their trek to breakfast. (not exactly a shortcut to breakfast, but it was perhaps “second breakfast” for some.) Flag in hand, they filed out 2 by 2 to at a brisk, but conversational, pace. (Just outside the AO, penalty burpees were awarded to the whole group for the only flag-drop of the journey. Whether from punishment or patriotism, vigilance was maintained the rest of the morning.)
No Motor Vehicles were used
We rucked to good conversation down Jewell Rd. and up the Prairie Path to Geneva Rd., heading over to the beginning of the Geneva Spur. Our destination: The (soon* to be properly renamed) “Hopewell” Mounds. A short trek on a narrow path and we found ourselves at a nondescript spot with a sign. Thankfully, local guide DaVinci filled in the picture we lacked with historical background and a brief description of the people who had come thousands of years before us and lived by and migrated on the rivers that we now crisscross with our own journeys.
After a brief reflection, the bugs and the time turned our path homeward, and the fellowship began breaking. Gummi Bear and DaVinci began their trek directly back to the AO as the remaining 7 headed south, to pass by Sparrow’s residence and wave at his family.
What passes for jungle-rucking in DuPage Co.
Despite the Q’s best efforts to foul up his navigation, we did manage to make good time back to Wheaton, saying farewell to TBTF and Panhandle after navigating Lincoln Marsh, and proceeding on to downtown meeting, now 5, for a good hearty breakfast at Egg’lectic’s tent dining on Hale St.
Overall about 8 miles covered before breakfast, with a total time under weight of 128 min, including stops (16 min/mile overall average).
Some good swagger
COR/NOR/COT: Blessings on the group, healing for the aches and pains of the PAX — gratitude and intercession for the Ms that made the trip possible — for those working and those unemployed amid the pandemic — for courage and durability as we look to the winter.
After a good breakfast, Tortuga headed south and Noodles parked downtown, leaving the remaining 3 to make the return mile back to the AO.
Great conversation the whole time. After this ruck and HotBox’s Q, I feel like I’ve gotten to know people a lot better and can more appreciate the depth and richness of the collective story we are building. An encouraging day at the start of a new year of school and the rounding out of the 3rd year of F3 Wheaton. Thanks, HIMs of Wheaton!
In spirit and heart the Q was present at AO Mastodon at 05:20am ready for business. The Q’s body however, arrived at the AO slightly later; at 5:33am. As the Q drove up, no cars were visible in the parking lot. All was quiet, all was peaceful. The Q stepped from his vehicle, wondering if he would be alone today. As he looked around he noticed, leaning against a light pole, one solitary bicycle. About five feet away from the bike a man lay on his back, on the ground, his knees up, his head resting on the earth, his eyes cast heavenward, observing the vast and seemingly endless sky, and perhaps thinking how small one is in comparison to the universe. That man was banks.
Warm Up: Jog
Thang: Jog
Cooldown: Jog
Banks and I stepped off by jogging to get warm. The cool crisp air was intoxicating. The stillness on a Saturday morning, even starker then that of a weekday morning. We felt as if we were the only ones living, while the world slept on. As we headed south on west street, the sounds of lawn sprinklers could be heard. Crickets were still chirping their evening chants. We dominated the road, with no vehicles in sight.
For good measure, I kept banks on his toes so he would not be lulled into sleep by the sandman and the enchanting early morning sounds. I would tell him to turn at the very last second, and would often take turns unnecessarily. This was part of his training today.
We ventured out about 2.3 miles and then back again 2.3 miles. On the way back we were galloping passed Marianos, with the bakery smells wafting into our nasal passages, when just there was what appeared to be some form of an exercise group comprised of about 20 individuals, most of them women, who were standing near their vehicles. They proceeded to stare at us in a quizzical sort manner. It was a hard silent stare, and we were not sure what it was concerning. Perhaps they thought we were part of their group coming to join and them. Some things we shall never know. We continued on, undeterred. Up Main street, the sun was coming out, the city was starting to awake from its slumber, to slowly start its Saturday dance. The workers were setting up the french market. But we did not stop, we pressed on. We turned west on Prairie, and we knew home was not far away. There, just around that bend, AO Mastodon awaited us.
Back by popular demand and bodily necessity, 10 sore PAX (DaVinci, Sparrow, Shiplap, Wet Burrito, SAGA, Compost (FNG!), HotBox, Banks, Bloomer, Captain Crunch) arrived for an EC recovery day. The day was slightly chilly and misty so they got warm and then got limber.
Warm-O-Rama:
Run a quick half-mile, including the hill. Get a lather going. Then head to the tennis court for some good traction and a non-lumpy surface.
Check-in
Straight leg forward fold (note how far you can stretch)
Seated forward fold (hips then round back)
Squat Butterfly
Beginning
Begin in Child’s Pose, extending arms in front of you
Plank to Down Dog to Forward Fold
Extra: Hands interlaced behind your back, stretch knuckles to sky and lean forward slightly
Table / Mountain (Cycle x 4)
Forward Fold (toe-touch)
Table Pose (straight back, bend knees if needed)
Forward Fold (toe-touch)
Mountain Pose (hands raised but open in a Y-shape)
Low Lunge
Plank (knees if needed) / Up Dog / Down Dog
R Leg Lift then forward to Low Lunge to
Crescent Pose (arms raised but open, tail-bone tucked in, abs engaged)
Split Prep (hands down, forward leg straight, rest on back knee)
Walk hands forward and lift back knee, then raise forward hand high Low-Lunge+T-Plank (hold)
Lower back knee, reach high hand back for a quad stretch (hold)
Both legs back into Cobra
(Switch legs and repeat)
Warrior
Down Dog
Move R foot forward to Low Lunge
Turn out back foot 90 degrees and move into Warrior 1 (hands raised) (hold)
Warrior 2 (hands forward and back)
Reverse Warrior (move forward hand high, back hand rests)
Camel Cycle
Table Top to Kneeling (toes curled is slightly easier)
Half-Camel pose (hands out straight in front, then rotate gaze and hands straight up)
While still looking/reaching up, reach behind with your R hand to touch your R heel (hold)
(repeat this motion with the other hand)
Full Camel – work both hands back to your heels and open your chest to the sky
Pigeon stretch
Lying down, place R foot on left knee, raise left knee and pull gently towards your body with both hands
Half-Happy Baby – place your R hand in the arch of your R foot, keeping the 90 degree bend at the knee, straighten the opposite leg to the floor, and pull R knee gently towards the ground.
————–
Advanced Circuits (if time allows; attempt with caution)
Deep Lunges
Low-Lunge position, but elbows down alongside your front leg (or just reach your hands down as far as you can)
Side Lunge – rotate your straight leg out on the heel, hands planted for support
(switch sides)
Bridge(+Wheel) and Plow
Bridge on your back, bring you feet right below your knees. Lift your hips (inhale, then squeeze your glutes and abs before you engage your back muscles) and hold for 10 seconds. Repeat 3 times.
Wheel (crazy): from bridge, place your palms flat on the ground (by your ears, fingers toward your toes, elbows close) with your core engaged, then push upward with your arms, stabilize and then hold
Shoulder Stand / Plow: From your back, lift your legs up and support your lower back with your hands (elbows on the ground). Work your weight onto your shoulders, pointing your legs as high as possible. For Plow, slowly move your legs over your head to touch your toes to the ground (if possible). Hold.
————–
Spinal Twist (closing)
Grab your R knee in your opposite hand and pull it across your body, straightening your right arm out away from your body. (hold)
(repeat this cycle with your other leg)
Pull both knees to your chest and rest in an egg shape, rolling slightly on your back
Corpse Pose (hold for a while, relax, breathe)
Check-in
Straight leg forward fold (note how far you can stretch)
Seated forward fold (hips then round back)
Squat Butterfly
COR/NOR/COT:Prayer for the recovery and health of the group as they hit it hard this month. — for JazzHands’ battles with insomnia and other PAX as they fight the fartsack and attempt to live out their best intentions.
The PAX (Big Mac, Wet Burrito, SAGA, DaVinci, Archive, HotBox, Crack, Crash, Shiplap, Bloomer, Panhandle, Banks, C3PO, Tortuga, Gummi Bear, Captain Crunch) met in the Gloom on with a chill in the air. The Q had just finished re-watching our performance on IronPAX and felt it was time for a word of exhortation and a chance to practice on what he preached.
Warm-O-Rama
Imperial Walkers
Arm Circles / Seal Claps / Raise the Roof
(a long-winded speech on the evils of Bad Form and the virtues of a different path)
Jog to North baseball/soccer field
The PAX broke into two teams and were charged with calling out bad form in the other team as we did reps to failure. Subsequently, very good form was used by all and no penalties were awarded.
Form Fight!(Team Call Out x3 Penalty: Each member does 5 Burpees)
Slow Ranger Merkins – To Failure without breaking form
Slow Deep Squats – To Failure without breaking form (or most still standing after 2 min)
Plank – To Failure without breaking form
No Mercy Mile(as per usual we only had time for 400m)
Bear Crawl (100yd)
Jog (100yd, 25 Merkins at half-way) (Individual call-out penalty +5 reps)
Lunge (100yd) (Individual call-out penalty: go back three stones)
Jog (100yd, 25 Squats at half-way) (Individual call-out penalty +5 reps)
Not Enough Mary
T-Plank (on elbow) hip-dips
Flutters IC x 25 (Straight. Legs. Pointed. Toes.) no time for more… 😥
(jog back to flag)
COR / NOR / COT:For the integrity to watch our form in all aspects of life and choose to do things the right way no matter how hard — the courage to lovingly call a brother out and encourage good form.
The PAX of F3-Wheaton felt the gloom in full force this morning. The much needed rain that fell left a slight haze across the football field at the Tar Pit, and less humid temperature reminded us the fall is quickly approaching. As each PAX arrived YHC felt the anticipation of the PAX as each stretched on their own getting ready for Week 1 of IPC.
WOR: Quick 200 meter jog, Goof Balls IC x 15, Good Balls 2.0 IC x 10, Picking Daisey’s IC x 10, walk right x 10, walk left x 10, Baby arm circles forward progressing bigger OYO, reverse baby arm circles progressing bigger OYO. Demenstration of IPC exersizes – Thanks @gummibear.
The Thang: Complete the following exercises, EMOM complete 3 Burpees
COT: Praise the Lord for the group, the growth we have seen, the support, and the fellow ship. Praying for all of the sickness and safety or teachers, students, and all of society.
It was another beautiful morning with hints of fall felt in every molecule. The gloom is getting hazier and the air is getting a little cooler with each day. A change is coming on, and it was felt in each pax’s soul. These ax gathered for this particular morning workout in numbers too large to describe here. It was wonderful.
Warmup:
Jog over to coupons; each pax pick up a coupon and lay it along south side of hardball path facing the hill. Pax then formed a circle at base of hill without a coupon.
Windmills 15 IC
Russian Soldiers 15 IC
50 IC Side straddle hops I/C (while we do these one each man will do one burpee, taking turns. As soon as the person to your left does a burpee you do when and recover and begin partaking in side straddle hops again). Burpee Dominos.
THE THANG: Intervals
We will split into two groups, Group one led by shiplap and Group two led by Gummibear. With two stations in which the groups rotated inbeween every four minutes.
EACH GROUP had 3 MINUTES OF WORK AT A STATION FOLLOWED BY ONE MINUTE OF REST.
Station 1: Pull up Bars (Goal was to try and get through 15 rounds total in the 9 minutes of total work that you would have here throughout the workout)
3 Minutes of doing the following:
5 pull ups
10 pushups
15 airsquats
1 minute of rest where you rotate to the hill station. At four minute mark begin station 2.
Station 2:
Start just south of path facing hill. Each pax starts by laying down on chest/belly facing hill. Command is given to go and all pax sprint up hill and touch fence. Pax run back down to their coupon. When you returned to a coupon if you were not the last man you conducted coupon pulls until the last man returned. Once the last man returned the group leader gave command to rest. Everyone rested in laying down position for 20 seconds until group leader gave command to go, and then repeat race up hill. At the 3 minute mark stop, and walk over to the other station to switch. At the 4 minute mark you should be starting station 1.
After each group had partaken in each station three times before returning to base of hill and circling up with coupons.
Coupon Work Circle Up:
25 Triple Crunches: When done lunge with coupon overhead. During this time shiplap entertained us with motivating words of encouragement.
25 Flutter Kicks I/C with Coupon overhead.
20 Leg Spreaders I/C with Coupon overhead.
Mosey to return coupons. Circle up at the flag. Count off/NOR/ Announcements/COT.
Moleskin: This was the first workout that a Q team was implemented in the schedule, as our numbers have grown. I really enjoyed working in a team with an assistant Q (Shiplap) and it was very helpful. It gives you a lot more ability to implement creative workouts that you could not potentially implements when you are a solo Q of a larger group.
Thirteen motivated PAX leapt out of bed this morning and donned a ruck sack for a Monday Ruck Club at AO Mastodon dubbed “Doing hard things with weight on your back”. Shiplap, TBTF, Banks, Gummi Bear, Sparrow, Da Vinci, Big Mac, Double Beef’n’Cheddar, Panhandle, Taco Bell, Wet Burrito and Katniss all in attendance. (And shout out to Archive for nailing his IPC Week #1!!)
Warm-o-rama:
Ruck get-up: 5 each side (10 reps)
Squats: 20 IC
Merkins: 30
Landmine chest press: 12 **Ruck hold IC for time** (remember your time)
Mosey until Q gets tired. Brisk pace.
………………….
Mosey until Q gets tired at brisk pace (from parking lot out to Dan Taylor Alley)
First station: 2 rounds
Partner A: 30 Merkins
Partner B: Plank until partner A is done then switch.
Hold Plank until all groups are done
…………………
Mosey until Q gets tired, at brisk pace (from Dan Taylor Alley to base of Hoffa) Second Station: 1 round Partner A: 10 Burpees Partner B: Al gore w/ ruck sack in front of you Hold Al Gore until all groups are done
**Ruck hold IC for time** (try to beat your first time)
Mosey until Q gets tired. Brisk pace.
………………… Walk back to parking lot. Cheer on Archive as he braves IPC Week #1 (way to go Archive) Third Station: 1 round Partner A: 50 Ruck Curls
Partner B: Landmine chest press Hold Al Gore until all groups are done
**Ruck hold IC for time** (remember your time)
……………………
Mosey around Hoffa and back to same spot in parking lot for COT **Ruck hold IC for time** (last chance to beat your first time)
…………………… COT: Remember to check the AOMastodon thread for details about Shred-tember. Prayers for families shifting into school year and kids as they go back/acclimate to home schooling. Be with any struggling with anxiety, depression, or who are just plain stuck in a rut from quarantine – that they get out, get moving and feel some relief from it.
Moleskin: Remember that the mind fails long before the body does! I take comfort in that when I feel like more has been thrown at me than I can handle. You’ve got more in you than you think.
18 PAX on a great breezy morning for an workout that tested PAX’s counting and leadership skills.
WOR- 15x in Cadence SSH, OHPs, Calf Raises, and an absolutely terrible in-cadence call of Kickaroos (aka Kick Throughs). Yours truly had practiced Kickaroos in cadence but IT DID NOT SHOW. The pregnant pause between “2” and “3” was painful.
“Pick Up the Six” – Split into two teams and head opposite directions around the AO. Front PAX peels off and does Manmakers until the 6 passes him. Repeato until both teams return to startex. Winning teams does reps of exercise of choice until losing team arrives. Losing team does same reps while winning teams mumble chatters annoyingly. Team One won and did 20x In Cadence American Hammers.
“Archive’s Bad Idea”- Same deal but Bear Crawls for movement and Kickaroos for exercise. We went until teams met in the middle. PAX was good and tired after that.
Moleskine in the Middle: Q’s favorite John Wooden quote “Make each day a masterpiece”.
AYG to the Baseball Diamond
“For the Invigoration of Male Leadership”- PAX in a semicircle in outfield, Q on pitchers mound. Each PAX was called to the mound to lead the collected PAX in a in cadence exercise. We did the following: 10x Burpees, Kickaroos, Crunchy Frogs 20x Merkins x2, Flutters, BBSitups, Planks 30x Squats, Mountain Climbers, Calf Raises 40x SSH, OHCs.
AYG to the flag.
COR NOR: Archive (QIC), Banks, Captain Crunch, Hotbox, Shiplap, Katness, Crack, Crash, Kpop, SAGA, Da Vinci, Noodles, Sparrow, Wet Burrito, Big Mac, Bloomer, Smokey, Jazz Hands.
BOM: Prayers for safety from COVID, for Crack/Crash/Kpop/C3POs outdoor church service, and thanks for the FNGs who have started in the last 2 months.
Moleskine- “Make each day a masterpiece” we have a good start on making today a masterpiece. Shoutout to Smokey, Crash, Kpop, Bloomer, Wet Burrito for jumping into leading the PAX for the first time. They crushed it, yours truly is so proud to be a part this group.
F3 Wheaton 