5:00am EC Run: Whittler, Shiplap & Gummibear: Got in about 3 miles.
Warmorama:
Runners: Whittler & Cheese got in just under 5 miles.
Ruckers: Archive & TBTF.
Murphees: Banks, Panhandle, Jolly, Shiplap, Gummibear, hotbox, and Katniss. Katniss finishing first.
Heist sighting with 2.0.
NOR/COT: Prayers for banks home sale, Panhandle’s sons travel. Whittler’s interview, Gummibear’s sister.
WOR: Mt Man Poopers / Arm Circles / Abe Vigodas / Merkins / Mt Climbers
THANG 1: Dropped off coupons under the trees in the park and moseyed down the sidewalk and around the circle in front of the Lake Ellyn dock area…
THANG 2: misery
While listening to Disc 1 of Les Misérables we entered into the grand narrative of pain and redemption. We moved through the following exercises in reps of 5 / 10 / 15 / 20 while running our THANG 1 loop before starting the next round. Once done with 20 reps we started over at 5 to continue the story of our lives!
LBCs + Blockbees + Overhead Press + Coupon Curls + Coupon Rows + Block Merkins + Skull Crushers + Flutter Kicks + Mosey…
CoR/NoR/Cot: 8 PAX in attendance: @Big Mac @Hotbox @Jolly @Katniss @Noodles @Panhandle @SAGA (Q) @Sparrow
Prayers for @Sparrow and his week-long trip to Armenia today.
Thunderstorms and lightning subsided by the start of our run. Three PAX made run club as well as our four legged companion, Dooley Dog.
We ended up doing stairs and rounds between Front Street Garage and Willow Avenue Garage to get in a good run while still being mindful of thunderstorms and lightning.
CoR:
CoT: Prayers for the overall health of PAX, most recently Shiplap’s heel. Prayers for Cooper’a continued recovery. Prayer’s for Shiplap as he continues to look for a new home/community. Praise God for the job opportunity that he has presented me. Prayer’s for my M as she continues to battle depression and recover from hospitalization.
As a beautiful sunrise lit up the clouds over MASTODON, 14 PAX (Archive, Aloha, Jolly, Sparrow, Whittler, BOGO, Jailbreak, Cookies, Bloomer, Banks, Beaker, Katniss, Captain Crunch) wandered their way into some pleasant weather and some odd muscle groups.
Warm-o-rama
Motivators IC x 7
Mountain Man Poopers IC x 15
Abe Vigoda IC x 7
Michael Phelps OYO
Squat Form (90 or bust!)
40 Certified Squats – no one goes up until everyone is at 90
MOM-E:
5 Bonnie Blairs (each side)
5 Derkins
5 Dips
Plank for remainder
(then 6, 7, 8, 9, 10, then descend back to 5)
Work Like an Animal
Around the BASE of Hoffa – Bear Crawl 1st half / Crab Walk 2nd half
Dutch Skate while the fireman watches on
Broad Jump(Frog) / Duck Walk to the parking lot
6MOM
Curb Stomp your partner
Crunchy Frogs (aka Dutch Bazookas) IC x 40
COR/NOR/COT: prayers for traveling PAX — praise for DBC’s safe return — for Archive’s return to the Gloom — for our eyes to see and our ears to hear those who need us this week.
14 PAX showed up on a cloudy, breezy morning to play Ultimate frisbee. We started out with some warm-up stretching, jogged the field, and had one down-and-back with lunges, sprints, and bear crawls. Then we played ultimate, with the good guys winning 6-3.
Good to have @biscuit coming in from Indy and @cranberry joining us for the first time!
It was a beautiful morning at the Tarpit, and there was a chill in the air that had not been seen these past couple of weeks. 6 faithful PAX (Banks, Beaker, Big Mac, Jolly, Shiplap, Urkel) came out for my official Black Diamond VQ.
Warm-O-Rama:
The Thang:
We started off with a 1 mile timed run AYG that would set the bar for each of us for the remainder of the workout. The times were written down once complete so we would not forget. After the mile, we completed the following reps together with our coupons:
We then took our times from the mile, cut them in half and subtracted 10 seconds. This was our target for the timed 1/2 mile run we did. For every second you missed your time you had to do 1 burpee. After the 1/2 mile we completed the same exercises as above at 20 reps.
We then took our actual times from the 1/2 mile, cut them in half and subtracted 10 seconds. This was our target for our timed 1/4 mile run which again incurred penalty burpees for every second you missed. After the 1/4 mile we completed the same exercises at 15 reps.
We repeated the 1/4 mile run with the same time target and penalty burpees and then completed the exercises at 10 reps
We finished up with another 1/2 mile timed run using our previous time as the benchmark and completed the exercises at 5 reps then moseyed back to the flag for some Mary.
6 MOM:
COR/NOR/COT:
It was great to have Urkel come and hang out with us and have him and the rest of the PAX push me and each other to go harder, there were some pretty impressive efforts on those runs! We nominated Jolly to lead the next Black Diamond in July!
Warm-O-Rama: The Usual
The Thang:
We started off by running around the lake and back to the Hoffa.
At Hoffa we used the fences as start and finish lines at did the following:
– Bear crawl (10 arm reaches) then 4 push ups from one side to the other
– 3 Broad jump then 2 burpees from one side to the other
– Crab walk (10 reaches) then 5 big boy sit ups from one side to the other
– 4 Lunge walk then 5 air squats from one side to the other
20 Min EMOM (Every minute on the minute)
Each PAX chose their reps for each movement and completed them every minute for 20 minutes. If they have extra time then they are encouraged to add a rep.
– Push Up 4/5/6 reps
– Sit ups 4/5/6 reps
– Lunge walks 4/5/6 reps
– Burpees 4/5/6 reps
COR/NOR/COT:
Moleskin – “Today I will do what others won’t so tomorrow I can do what others can’t.”
Prayers for Saga’s Knee and other’s injuries, Panhandle has 2 kids overseas, Jazz Hand’s friend in a coma.
7 PAX came out – @Panhandle @Bogo @Pandaexpress @Whittler @Babysitter @Cheetah (Janie Heth FNG) @Bloomer
After a surprisingly eventful night of severe weather, the midsummer dawn arrived serenely as 14 PAX (Banks, Big Mac, Shiplap, Da Vinci, Jolly, Panhandle, Dr. Phil, SAGA, Noodles, Cookies, Getaway/Babysitter(disambiguation?), Reels, Babe, Captain Crunch(QIC)) arrived groggy but ready for their weekly dose of monday. 2 Runners, 5 Ruckers, and 7 Murphers.
After a warm-up:
– 10 Mountain Man Poopers
– 10 Goofballs
– 10 Abe Vigodas
– Arm Circles OYO
Ruck Crew got a treated to a classic Crunch prayer-walk:
– Merkin Mile (Mile Loop, 25 Ruck Merkins on the quarters)
– A brief stop at Rucker Point to lift up those who will find there way to F3 Wheaton in the future.
– Thruster Mile (Mile Loop, 10 Thrusters on the quarters)
COR/NOR/COT: prayers for Banks’ son, heading to camp for the first time — for Panhandle’s son off to the Dominican Republic on a missions trip — for Tortuga, DBC and other PAX travelling or soon to be travelling — for Cookies’ M’s friend and her many struggles — for those who walk alone and need F3 in their life
MOLESKIN: It was easy to see and feel the difference of time from 2018 to now. I am grateful for the impulse to pray for unknown PAX during those months, and overjoyed at the current form of Mondays.
This workout was designed so that someday, somewhere, a man would make an intelligent comment about the Old Testament, and get some raised eyebrows from those around him. “How would you know anything about that?” they ask incredulously. “Well, you see, I one time did this workout…
“Motivators”, which were actually side straddle hops.
Tap-y-Taps.
Calf stretches.
Mountain man poopers
etc.
1 In the beginning, God created the heavens and the earth. 2 The earth was without form and void, and darkness was over the face of the deep. And the Spirit of God was hovering over the face of the waters.
Hold Superman like you’re hovering over the face of the waters.
Progress to Al Gore
God makes man: Man Makers X 10
Calf raises around the garden. Eye to eye with your fellow PAX, enjoying relationship and a non-stressful exercise. Pass an apple from PAX to PAX until somebody succumbs to temptation and bites the apple.
Saga bites the apple. All hell breaks loose. 10 burpees.
Pax pair up and complete 100 merkins and 100 squats together, then choose an animal and do that crawl up the hill, two-by-two. Circle up at the top of the hill to form an ark, then do flutter kicks and leg raises. The ark lands on Mt. Ararat.
“Come, let us build ourselves a city and a tower with its top in the heavens, … And the Lord came down to see the city and the tower… and there confuse their language, so that they may not understand one another’s speech.” PAX TOWER/Human Pyramid.
God calls Abraham to leave his home. Abraham follows God. Abraham believes God’s promise even though in his own lifetime he didn’t see all of it fulfilled. The promise was true, and Abraham became a mighty nation. AMRAP Big boy situps 2 Minutes.
We give Isaac a miss.
Jacob grasped the heal, we do one set of pull ups, your personal max. God renamed Jacob into “Israel” Jacob had 12 sons, who became the 12 tribes of israel. One of them was Joseph.
Chest presses while we learned that Joseph was enslaved by his brothers. God had a plan for Joseph to be the leader of Egypt, a savior of his people, and the training ground for all of that was slavery and prison. Joseph saved his family by storing up grain before the entire world got hit by a famine.
Joseph’s family (Israel and his sons) were saved by traveling to Egypt and getting fed, but eventually things took a turn for the worse. Pharaoh enslaved the Jews. They spent their time making bricks. The PAX did 20 grave diggers, then a rifle carry up hoffa.
God gives Moses a special upbringing and leadership training, and then tells him to go talk to Pharaoh. Moses complains, but it turns out God was right. Moses tells Pharaoh that God says “let my people go.” During the 10 plagues, God told his people to paint their doorways with the blood of a lamb, so that the angel of death would pass over their house. That sounds strange, but Christians also believe that the blood of Jesus is also able to spare us from death. PAX do squat thrusters reminiscent of painting an overhead doorway.
After 10 plagues and the death of his son, Pharaoh lets them go.
God gives Moses the 10 commandments while they are in the desert. Pax do 10 block merkins (later in the workout).
God’s people make it right up to the edge of the promised land, but they refused to obey God and go into it, so he told them they could wander for a while (40 years) while they thought about it. PAX go for a fast jog (a fog) with an emphasis on picking up the 6, which creates the sensation of wandering.
PAX enter the promised land and enjoy some much needed rest.
The Old Testament is a beautifully written collection of history, poetry and prophecy. It tells the story of a God who desires relationship with us. If you find yourself asking “Why God?”, read the Old Testament and ask yourself “Why People?” People do some silly things, and God keeps moving towards us in relationship.
COT. Prayers.
Backblast, 6/14/21, AO Mastodon
20 HIM gathered for a do your thing beatdown.
WOR: Tappy Taps, Goofballs, Michael Phelps, Arm circles, Copperhead Merkins.
We then broke off into three groups: run, ruck, Murph. I joined the Murph. Dr. Phil also joined the Murph thinking it was the run. HA!
Good Murph.
NOR:
Ruck: Shiplap, Jailbreak, Archive, Babe, Reels
Run: Cheese, DaVinci, Aloha
Murph: Hotbox, Katniss, Sparrow, Jolly, Whittler, Panhandle, Heist, Dr. Phil, Noodles, Tortuga (Q), Saga, Bloomer
COT: Praise for Noodles’ three job offers, Babe and family doing great with new baby. Prayers for Noodles’ M going through some depression, Jailbreak’s friend, Tim, had a stroke, Dr. Phil is getting back to F3 after mourning his brother’s death.
Moleskin: Husbands love your wives as Christ loved the church and gave himself up for him. We are called to love our wives sacrificially. We can’t do it on our own. That’s why God sent Jesus and equips us with the Holy Spirit.
F3 Wheaton 