12 Faithful PAX (8-Track, Banks, Cheese, Cookies, Giggles, Knight Rider, Panhandle, Ranger Rick, Saga, T-Bone, Tortuga, Toto) showed up on a cool Friday morning for a little run/ruck action at AO Ground Zero. We had 10 runners and 2 Ruckers. The runners headed north on the prairie path, cut through Lincoln Marsh and ended up at Monroe middle school to run some intervals on the “Track” and then headed back to the flag. All was good except YHC underestimated how dark it is now, Fall is truly upon us! We gathered at the flag and lifted up Cookies upcoming travel and that we all have a great weekend with the families.
Moleskin: It is better to run in the dark with friends!
Thang 1: Teams of 3 carry their coupons on the mile loop around the AO – stopping at every light post to do 10 reps of Mary of teams’ choice. One coupon must always be either 1)carried in rifle position or 2) one Pax must double carry.
Thang 2: Stop at Cooties and perform CrossFit Cindy as a team for the 6 (5 pull-ups, 10 merkins, 15 squats)
COT: prayed for Big Mac (and all Pax) for parenting wisdom, Sparrow and spiritual conversations with foster daughter, Jailbreaks FIL? Richard and breakthru COVID case, and 13yo Ben for persistent injuries particularly knee issue.
Moleskin: Brett Goldstein (Roy Kent from Ted Lasso): “You’ll be dead soon, so you may as well do it” – takeaway – push yourself – do hard things like F3 but also do life well and with integrity: Marriage, Family, Work – because its over before you know it and these things matter.
It wasn’t your typical Wednesday in September for F3 Wheaton. Mayn PAX completed IPC wk 2 on Monday so a run club was added to the mix. Overall, a beautiful day at the Tar Pit with many PAX in attendance
COT: prayed for 3 Pax babies due any day now (Shiplap, Heist, Dirty Laundry), and Panhandle heavy work stuff coming up.
Pre (not fore) Moleskin: Find simple things to be thankful for – even – or especially when life is tough.
Moleskin: CS Lewis:
“If you think of this world as a place simply intended for our happiness, you find it quite intolerable: think of it as a place for training and correction and it’s not so bad.”
BB for 9.16.2021 -Had a great showing for a full-priced workout without any discount coupons. We refreshed ourselves on some baserunning for a 7 of Diamonds workout:WARMORAMA:Motivators
Mountain Man Poopers
Abe Vagodas
Tippy Taps
Arm CirclesThe Thang: 7 of Diamonds
Total of 8 rounds. First-round 7 reps, 2nd round 14 reps, 21, 28, then count back down to 21,14,7. Reps were performed at each "base"Home plate at base of Hoffa: LBCs
First base at intersection past bridges: squats.
2nd base at far intersection: merkins
3rd base at bridge next to the parking lot: Lunges – 1is1PAX who finished early circled up and did merry until everyone finished.Moleskin 1. "Every day is a new opportunity. You can build on yesterday’s success or put its failures behind and start over again. That’s the way life is, with a new game every day, and that’s the way baseball is." – Bob FellerMoleskin 2. "Worry does not empty tomorrow of its sorrow. It empties today of its strength." Corrie Ten Boom
Warmorama: Follow the leader body scan to Meet me in the Morning
The Thang: With partner, keep doing single exercise while your partner summits Hoffa, runs to the path and back. Try to match your reps the next round.
Music is a combination of Blood on the Tracks (1974) with Slow Train Comin’ (1979)
When you Gonna Wake Up: Merkens
Shelter from the Storm: Culrs
Precious Angel: Curls
I Believe in Your: Rows
Buckets of Rain: Overhead Press
Slow Train Comin’: Dips
Change My Way of Thinkin’: Lunges
Tangled Up in Blue: LBCs
Moleskin: The last minute of When He Returns:
Surrender your crown on this blood stained ground, take off your mask He sees your deeds, he knows your needs even before you ask How long can you falsify and deny what is real How long can you hate yourself for the weakness you conceal Of every earthly plan that be known to man, he is unconcerned He’s got plans of his own to set up his throne When he returns
18 PAX showed up for a modified version of the “You do You” Monday workout. 13 chose to post early (0515 startex) in order to have plenty of time to complete this week’s IronPAX Challenge, and 5 chose to strap some weight on and ruck around the AO.
After a brief Warm-o-Rama (SSH IC – 20, Abe Vigodas IC 10, Arm Circles IC – 10F, 10R, Michael Phelps OYO), the IPC group headed to the base of Hoffa where YHC had measured out the required 160ft distance.
Thang 1: IronPAX Challenge – Week 2: 4 Rounds for time Round 1: 8 burpees, sprint to other end, 8 burpees, sprint back, repeat for total of 11 sets of burpees. Total of 88 burpees. Round 2: 8 Squrls (squat curl combo), block carry to other end, 8 Squrls, block carry back, repeat for a total of 11 sets. Total of 88 Squrls. Round 3: 88 Overhead presses, Rifle Carry block to other end, 88 Overhead presses, Rifle Carry back. Total of 176 OHPs. Round 4: 88 X-Factors, Bear Crawl to other end, 88 X-Factors, Crawl Bear back. Total of 176 X-Factors. (most PAX chose to Crawl Bear first, then Bear Crawl back)
Thang 2: Since we finished so “quickly,” @Tortuga helped YHC decide that we should run up Hoffa. So we did. Twice. The second time up we circled up for some You-Call-It Mary. We went around the circle with each PAX calling out an exercise to perform for 5 reps. Time was called, and we collected our coupons and moseyed back to the flag.
The Ruckers arrived at the flag at about the same time. They finished with about 2.5mi total distance.
7am 9/11/21 – A.O. Mastodon In honor of 9/11 we worked hard and spent time honoring those who lost their lives and talked about where we were when we heard the news 20 years ago.
WOR:
Side Straddle Hops x 15 IC Goof Balls x 20 IC Abe Vigodas x 20 IC Step ups on coupon x 20 IC Air Squats x 20 IC
The Thang
The World Trade center was 110 stories or 2226 steps. Roughly 1.1 miles. We grabbed our coupons and walked/jogged around the 1.1 mile loop past Dan Taylor alley. Along the way we stopped and did the following work for each number represented. We did the shorter loop around the lack passing the pool on the 2nd time around.
AA Flight 11 (Murder Bunnies) – crashed into North Tower @ 8:46am. 92 people died (sit ups) US Flight 175 (Side Straddle Hops with partner) – South Tower @ 9:03am. 65 people died (Air squats) AA Flight 77 (Coupon Rows) hit Pentagon at 9:37am. 64 people died (push ups) UA Flight 94 (Coupon Step ups) Passengers retook the plane & it crashed. 44 people died (KB swings)
2977 people lost their lives that day. We did two burpees or blockies at the base of Hoffa and then ran up and did 9 and then ran down and did 7 and then ran back up and did 7 more.
COT: Prayed for 9/11 victims and families. Captain’s extended family who has COVID, Haiti, Afghanistan, Hurricane recovery and families displaced
Moleskin: John 15:12-13 “My command is this: Love each other as I have loved you. 13Greater love has no one than this: to lay down one’s life for one’s friends.”
