10.17.19 – Tour De Mastodon

It was another beautiful morning at AO Mastodon and 5 faithful PAX showed up for a no frills beatdown. (Archive, Noodles, Hotbox, Captain Crunch, Banks). The sky was clear, but it was a bit chilly so we started off quickly and never let the intensity die down. Captain Crunch was a little concerned about moving on without his jacket, but I told him not to worry he would be warm in a second!

Warm-O-Rama: The Usual

  • 7x Motivators
  • 15x Tin Soldiers

The Thang:

We started off on the long mile and completed the following as we stopped along the way :

  • 10x Pullups
  • Suicides at the basketball courts
  • 12x Burpees
  • 12x Burpees
  • 7x Dan Taylors
  • 12x Burpees
  • 10x Pullups
  • 12x Burpees
  • Bearpees across the tennis courts
Everyone is in the picture, but the steam wouldn’t stop coming!!!

There was an entire inner loop of activities planned, but we were running low on time, so we then moseyed to Hoffa and completed the following:

  • Sprint to top of hill, 10x Star Jumps, walk back down
  • Sprint Bear Crawls to top of hill, 25x Monkey Humpers, walk back down

We then moseyed to the flag

COR/NOR/COT:

We were all still out of breath, but were able to lift up some prayers. We asked for patience as Archive waits to hear on his job interview, that Noodles’s son’s test results come back positive and they are able to get him to eat better, and we asked for focus and discipline for all of us as we finish out the week strong.

10.14.19 – Cash Out

4 PAX posted for today’s Ruck Day. Brisk weather was tolerable and many came dressed appropriately. Today’s post involved the introduction of a new exercise.

WoR: Motivators x 5, Abe Vigodas x15

Thang #1 – ATMs

Hit the trail along the long mile. Stopping at 4 stations/4 rounds of ATMs w/ ruck on.

ATMs = Alternate shoulder touches in Plank position, 4 count = 1, x15.

Tempo Merkins on Down 1,2,3, Up 4 count, x10.

Fast Merkins, x10.

The above = 1 Round

Thang #2 – Hoffa

2 Rounds – Bear crawl and Ruck pull to the top of the hill.

2MoM: Raise the Roof, open palms up and down motion, to close out our time.

NoR: Archive, Welcome FNG (HotBox), Gummi Bear, Noodles (QIC).

CoT: Prayers for Archive and end stages of job interview/hiring process. Prayers for Gummi Bear to reveal path/direction for his business/company. Prayers for Noodles and continued health/rest and upcoming 1 month appointment for 2.0.

Slow Burn: the Eccentric Jane Fonda Workout

On a morning that was slightly warmer (and slightly darker) than most days this week, 6 PAX (Too Big To Fail, Banks, Noodles, Archive, Crunch, and F3-Birmingham’s Sparrow!) posted for an odd workout that aimed to hit them in some strange places. The main drumbeat of Good Form was preached and we settled in for a not-so-sweaty but stealthily difficult exercise.

  • Motivators x5
  • Bat Wings IC
Eccentric Murph Training (Circuit) (15min) — slow-lowering reps done in reverse of the normal exercise to build strength and practice proper form and muscle activation. Done in a circuit for 15 min.
  • Eccentric Pull-ups x3–5
  • Eccentric Merkins x8–10
  • Eccentric Squats x15
Locked and Loaded — an opportunity to put that practiced form into action going the right way through the exercise
  • Dead Hang Shoulder Shrugs x5
  • Full Range of Motion Merkins x10
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The Jane Fonda Circuit — The Gluteus Medius. Look it up. Work it. Get injured less.
  • The Jane Fonda ICx10 (each side)
  • Hip Raises ICx10 (each side)
  • Curb Stomps ICx10 (each side)
  • Plank Fondas ICx8 (each side)
A little more Mary — not letting that rotator cuff off the hook. Not enough time to hit this like I wanted to.
  • Pike push-up 5 OYO
  • American Hammer
  • Pike push-up 5 OYO

COR/NOR/COTprayers for travels — focus and stamina at work — that word would be swift in coming on job interviews — that rest would be abundant for young parents — that Birmingham and Wheaton would be closer for Sparrow’s journey to us.

Moleskin Testimonial – Talking with Sparrow this week, and thinking through the past 2 years and the WAS/NOW of my own journey, I started F3 a listless time waster who couldn’t get up in the morning without his M. Getting my butt off the couch to take care of the house or get down on the floor to play with my kids was a mental wall I often could not push through. I wasted most of those evenings on video-games and YouTube, lonely, underused, and ill-spent. When Archive came calling, I knew I needed discipline, fitness, energy, and guy friends in my life. I said “sure” in as nonchalant a way as possible. I’d post. So I did. And it was fun; silly enough (Side Straddle Hop? Really? It’s a jumping-jack guys…) to not take itself too seriously, but purposeful in the small ways that build up week by week, as long as you show up for it. So brick on brick we made a small community of men leaning into each other’s lives. It was definitely a small community at times, but the need to show up and be there for each other was clear. I would have quit in the first year if I were on my own or if the group didn’t need me. But here I am, still at it, more fit, disciplined, and connected than I’ve been since I was 20. Whatever hits the to-do list at work or at home, I regularly think to myself: “Suck it up, man, you’ve already done harder things than this today. Get after it.” So, thanks, guys. I hope your story is similar. Keep showing up for it.

10.8.19 – EC HIIT Parade!

2 PAX (Captain Crunch & Banks) decided to venture out into the gloom for a little Extra Credit Tuesday workout! It was a clear and cool morning at AO Mastodon.

Warm-o-Rama:

  • Stretch OYO
  • 7x Motivators

Thang 1: HIIT Ladder

We moseyed to the pull up bars and began our ladder. It consisted of reps on a 1:50 pace starting at 5 reps of each exercise, going up to 10, and then back down to 5.

  • Pull-Ups
  • Burpees
  • Merkins
  • Dips

Any reps not completed in the cycle were tacked on at the end, but it totals 80 reps of each.

Thang 2: Sand Bags

Captain Crunch took over the Q at this point and we did some sand bag work.

  • 10x Side to Side Deadlifts
  • 10x Clean & Jerk
  • 10x Squat Jacks
  • 10x Shoulder to Shoulder
  • 10x Chest Press
  • 10x Skull Crushers
  • 10x Turkish Getups

I am not sure if I captured everything, but there were a lot of really tough exercises in there.

COR/NOR/COT:

Prayers for focus for the week and safe travels.

10.7.19 Ruck Day Surprise

6 HIMs for a surprisingly (so said the PAX) hard driving Ruck Club day.

WOR- 10x Motivators (ruck off)

Thang 1- Grab coupons head to Hoffa. Alternate runs up hill with coupons and without. 10 thrusters each time PAX reaches bottom of the hill. #Mumblechatter died off pretty quickly.

Thang 2- 1 Archive Mile around the pond.

COR NOR- Welcome to Sparrow visiting from BHam Alabama. Archive (QIC), Sparrow, Captain Crunch, Banks, Gummi Bear, and Noodles posted. Prayers for Noodles return to work and Archive’s job application.

10.5.19 “The First Shall be Last” Team Competition

Disclosure: The title of this post belongs exclusively to the idea generation of Captain Crunch. Any copying of this title is prohibited without the express written consent of Captain Crunch.

6 HIMs POSTED (Names below)

Warm O Rama: Our warm up today consisted of conducting a dry run of the competition along with explanation. of the rules.

THANG (Competition): We began at the start line on the west side of the base of the hill and each of the three teams: (TBTF & Archive, Captain Crunch & Noodles, and JazzHands & Gummibear), carried a coupon to the pull up bars where each team was to accomplish the following round as a team:

10 Pull Ups

30 Elevated Push ups

25 Hodors

25 Coupon Swings

Upon completion the teams were to transport the coupon from the pull up bars, up the hill and then to the base of the hill (west side). Each team then had to Bear Crawl (draging their coupon) to the east side of the hill base and the first team that made it to the east side was the winner of the round. For their efforts the round winner was rewarded with conducting a bride hold of some sort until the other teams completed their round and were out of sight on the west side of the hill, beginning their next round. The round winners were further rewarded by being given an additional 10 reps to complete (exercise of their choice(s)) from the above four exercises at the pull up bars.

The idea was that the first team to win three rounds (or whichever team had the most wins prior to time running out) would be declared winner.

We conducted three rounds of the above, with each team winning a round. After the initial three rounds, we adjusted the rules giving each round’s second place team a half point from here on out. In the interest of time we then moved to the Lightning Rounds with each team having to accomplish the following:

10 Pull ups

15 Elevated push ups

15 Hodors (this was adjusted to 10 for the final round)

15 Coupon Swings

For the final round the teams also simply needed to transport themselves, and did not have to bring the coupon up the hill and drag for bear crawls.

We conducted three rounds of the lightning rounds as well. Time expired prior to any team obtaining 3 victories, however TBTF & Archive were victorious coming away with 2.5 points.

The final competition was for each team to race from the pull up bars to the coupon drop off point, and then to the parking lot. I am remiss to add that yet again TBTF & Archive were the winners, and even transported one of the other teams coupons in addition to their own two coupons. I cannot speak for everyone, but I know that Jazzhands and Gummibear had a lot of fun and laughs throughout this competition, and I hope it was enjoyable for all of us, as every HIM seemed to work very hard. No pictures today, too busy competing.

NOR/COT/ Coffee: Gummibear had to depart early, so Jazzhands took over this department. Thank you Jazzhands.

10.2.19 – Leg Day!

After raining all night, the skies cleared at AO Mastodon, and 6 faithful PAX showed up for a leg day beatdown (Archive, Captain Crunch, Noodles, Gummi Bear, Cats(On a Thursday!) & Banks)! After feeling the burn all week from a Captain Crunch led good form extravaganza on Saturday, the pain had finally subsided and it was time to feel the burn again!

Warm-O-Rama:

  • 7x Motivators
  • 15x Tin Soldiers
  • 15x Mountain Man Poopers
  • 10x 4-Count Merkins

Thang # 1:

We ran the short mile and completed the following along the way:

  • Start – 25x 4-Count Johnny Drama’s
  • Stop 1 – 25x 4-Count Johnny Drama’s
  • Stop 2 – 20x No Surrender
  • Stop 3 – 20x Side Lunges

Thang # 2:

We completed all of the below 2x

  • Aiken Legs
    • 20x Box Jumps
    • 20x Squats
    • 20x Revers Lunges off wall
    • 20x Split Jacks
  • Bernie Sanders up hil
  • 10x Star Jumps
  • Lunge Down the Hill

The Finale:

Howling Monkeys around the circle 3x

COR/NOR/COT:

Prayers for Archive and his job interview, Noodles and his M to continue to have patience and find time to sleep, Cats for his upcoming presentation, and Banks and his M as they travel this weekend.

10.01.19 New Moon Extra Credit

Gummibear and Banks posted for a little EC session and got right down to business. As it was EC, the workout was at a more comfortable pace then usual but by the end we were sweating.

Thang:

3 Sets of the following:

1 Capn Crunch Mile (9 minute mile pace)

15 Hodors

20 Coupon Pulls

50 Coupon Presses

Upon completion we went to the pull-up bars and knocked out a quick 10 reps of pull ups.

COT: Prayers of blessing and to work hard this week.

9.30.19 – EZ Ruck + Surprise Thrusters

After a brief bit of cooler weather, 6 PAX (Banks, Triple XXX, Too Big To Fail, Noodles, Gummi Bear, Capn Crunch) woke to a warm, foggy morning. YHC had Bertha and Jerry out as optional dial-ups for the day, and some PT in store to start off Monday properly. Continuing our “year of good form”, these were completed with full range of motion for maximum benefit and maximum groaning.

The Ease-In:

  • Imperial Walkers ICx20
  • Abe Vigoda ICx10

The Starting Gun:

  • 25 Ruck Thrusters

The Mileage:

  • First Mile (+Bertha, no love for Jerry): 15:20
  • Second Mile (no Bertha, still no love for Jerry): 14:20 / 14:40

The Wind Down:

  • American Hammers (with Ruck) ICx20

COR/NOR/COT: Prayers for work (focus, energy, motivation, endurance) —  for recovery for Triple XXX’s wife’s mom and her bypass surgery — for Baby Noodles’ sleep schedule and rest and respite for Noodles and M — for Gummi Bears’ grandpa as his children make decisions about where to locate him for assisted living care and all the choices surrounding that — for Gummi Bears’ sister who took a fall on the stairs this past week while pregnant, that she and the baby would be healthy and fine and avoid any similar mishaps.

The good form is definitely still a big adjustment, but hoping to see good return as that gets easier (eventually?). Looking forward to a long slew of Qs lined up for October and posting ready to hit whatever crazy thing they have planned.

9.28.19 – Good Form, Low Reps

Being on the cusp of starting Year 3 of F3 Wheaton, and coming off of GrowRuck #16 the week before, we rose this morning with an eye to building a solid foundation to push into even greater improvement this year. Thanks to Cadre Danny, it was hammered home that reps that don’t have good form aren’t worth doing, and might even end up getting you injured. If we’re out here to do a hard thing that’s good for us, then we might as well be doing it with Good Form. 6 PAX (Jazz Hands, CATS (the Musical), Banks, Archive, Too Big To Fail, and Capn Crunch) answered the call on a slightly rainy day with the beginning of post-summer coolness settling in.

Warm-O-Rama:

  • Motivators ICx7
  • Imperial Walkers ICx21
  • Tin Soldiers ICx10

Pearls of Wisdom: (Mosey the islands stopping at the quarters to focus on full-range of motion on one exercise)

  • Form lecture: Squats – 10 Practice full-range of motion squats / Bolt 45s
  • Dan Taylors (lunge practice)
  • Form lecture: Merkins – 10 Copperhead Merkins (complete with form lecture)

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Interlude: Head, Shoulders, Knees, & Toes (10 count coupon exercise) ICx5

Application Section:

  • (demi-)Heartbreak 1,2,3’s (As partners – 50 Merkins / 100 LBCs / 150 Squats, partner runs the hill)
  • Pull-up practice: form lecture and then one (or AMRAP) pull-up with excellent form

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The Ender:

  • Dead-hang practice
  • Doomsday Clock: Plank in circle, take turns doing 1 Merkin until everyone has bowed out

COR/NOR/COT: Prayers for Archive’s job interview this coming week — for Jazz Hands’ Mom’s blood-work to go well enough in prep for surgery — for Tim’s friends heading back to Iraq to find work — gratitude for the group at Wheaton and blessing on it’s ministry and growth this coming year. Excited for the personal and relational growth of the next year and couldn’t be happier about the men I share that road with.

Coffeeteria @ the Park! (not pictured: Gummi Bear, Gummi Worm and the rest of the fam (minus M. Gummi Bear) dropped by to share some donuts and fellowship with us!)

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Thought of the day: it is amazing how hard an exercise can get if you start using good form. It keeps you honest about where your limits are. Full range squats are no joke.