Category: Uncategorized

7.22.19 – Intro to Pain Rucking

by f3captcrunch, posted in Uncategorized

After the heatwave of the weekend, we got a nice cool 66 degrees this morning and 5 PAX (Archive, Banks, Crunch, Noodles, TBTF) showed up for Monday’s Pain Ruck with some bonus weight on-hand. After our sand and surf heavy week, the promise was no shenanigans, just straight up work. Specifically, 170 lbs of Ruck, 100+# of concrete, 50+# of water, and 67# of sand. We rotated as we went and everyone got a turn with the sandbag and the jerry can.

The Opener:

  • Ruck Motivators IC x 5
  • Abe Vigodas IC x 20

The Pain Ruck:

  • The Burpee Mile: The Long Mile – 12 Burpees OYO every quarter mile (Combined Ruck Weight = 170 lbs., Bonus Team Weight = 220 lbs.)
  • The Overtime: Extra .5 mile, dropped the coupons off, dropped the jerry can at the half-way mark (Rucks = 170#, Team Weight = 93#)

Total Combined Ruck Work = 607

COR/NOR/COT: Prayers for job travel, recovery from workouts, continued health.

Short and Sweet, but a heck of a workout. I don’t know about anyone else, but I was (am) still sore from Saturday. We’ll see how recovery time goes before Thursday’s workout.

7.20.19 – Beating the Heat

by f3captcrunch, posted in Uncategorized

With a heat index threatening our fun, 5 stalwart PAX (Archive, Banks, Jazz Hands, Noodles, Crunch(QIC)) posted in a muggy 80 degrees before it got any hotter. The Q’s genius plan to keep exertion to a maximum and heat related smart-sacking to a minimum was the addition of a makeshift kiddie pool courtesy of some not yet utilized workbench lumber. It worked surprisingly well for being slapped together, and we got good and soaked regularly throughout the rotation. We had rucks enough to go around, so no one had to do the modified coupon version.

The Standard: 

  • Motivators IC x 7
  • Tin Soldiers IC x 14

The Water Workout:

  • 100 Ruck Squats
  • 1 Kraken Ruck Burpee in the “pool” (3 hand release merkins)
  • Ruck up the hill
  • 70 Ruck Push-ups
  • 33 Ruck Swings
  • 30 Lunges down the hill
  • Mandatory water-break
  • Repeat all of the above steps 2 more times

The Filler:

  • PAX played “Deck of Pain” (draw two: 1st card is your exercise, 2nd card is your rep count) with the workout cards until the 6 arrived.
  • Tear down the “pool” and haul it to the Q’s car

COR/NOR/COT: Prayers for job applications, upcoming work-travel for Banks, “Crunch’s rat disease-thing”, Noodles 2.0 (and his room!) — praise that we all beat the heat and lived to tell the tale.

Thought of the Day: It has been a long time since I did that many modified push-ups.

Side-Out

by f3noodles39, posted in Uncategorized

7.18.19

It was a nice 74 degrees. Perfect weather for an early morning workout. 8 HIMs made the Hard Commit to quit fartsacking and be present at Mastodon. The group was given fair warning that coupons would be in full effect. The boys were in for a workout that would test their strength and core. We welcomed a fellow F3 guest from Georgia, here on internship. When our mind is telling us no, we have to dig deep and find that burst of energy to get us through the workout.

WoR: Motivators x10, Abe Vigodas x10 + 2 EC noted by Banks! Thanks Banks. Quick mosey over to grab our coupons and continued w/ our mosey on over to the volleball courts, NKA “The Sandlot”.

Thang #1 – Introducing “Sea Turtles”

Captain Crunch’s sadistic name for bear crawls performed on sand. Thank you for giving it the name.

5 Rounds of Sea Turtles w/ strength and core exercises performed at each end. Total of 10 Sea Turtles, 5 sets of Strength and 5 sets of Core exercises.

Strength Exercises: Coupon Bench Press x50, Overhead Press x40, Plank Pulls x30, Goblet Squats x20, Manmakers x10

Core Exercises: LBCs x50, Imperial Walkers x40, Jumping Jacks x30, Mountain Climbers x20, Dive Bombers x10

5MoM: Hot Potato – HIMs to provide each other w/ Back to Back support and maintain squat position. Coupon then passed around side to side for 3 rotations.

NoR: Captain Crunch, Gaucho (F3 Georgia), Archive, Banks, Gummi Bear, Toolbox, Skirt Chaser, Noodles (QIC).

CoT: Prayers for overall health of the group and continued motivation to push ourselves. M’s health and pregnancy.

7.15.19 – EMBRACE. THE. GRIT.

by f3captcrunch, posted in Uncategorized

Sometimes it’s not the reps, it’s the environment that gets to you. Sometimes it’s not the body, but the mind that refuses.

The sun rose and 3 unsuspecting PAX (Noodles, Banks, Gummi Bear) rucked over to Mastodon to perform a morale test. This morning’s sadistic Q (YHC, Crunch) felt like rising to the bait of our sand and surf rucking challenge this month and even found a nice little tucked away sandbox for our ruck PT pleasure. (Mastodon has it all!)

Warm o Rama:

  • Ruck Motivators IC x 5
  • Abe Vigoda IC x 10
  • Arm Circles over to the C.O.O.T.E.E.s ring
  • One Complete Ruck-Up (a pull-up or dead hang for 30 seconds)

The Thang:

Proceed to the volleyball courts (tucked behind the aquatic center) for a lovely patch of damp sand. Try not to get it in your eyes while bear crawling.

AMRAP for 20 min:

  • Flutters x 20 (we did IC, because that’s how you count Flutters!)
  • Bear Crawl 30 yards
  • American Hammers x 20 (IC, because that’s how you count American Hammers!)

After 6 rounds we went to straight count to finish out the 9 sets before time was up. No time for MoM, but a quick ruck back to the parking lot and a rinse at the drinking fountain.

COR/NOR/COT: prayers for work / productivity / purpose — anxiety about upcoming vacations — anxiety about past vacations (waiting out incubation periods for rat-borne illnesses) — Noodles’ transfer application processing (and 2.0’s room) is taking longer than expected.

All things considered, these guys passed their “putting up with a crazy Q” test with flying colors. Sand does not make a workout more fun. But it does send you home with more genuine grit than you came with…

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7.13.19 – There will be Burpees…

by F3Banks, posted in Uncategorized

It was a beautiful, hot humid summer day. 6 brave PAX showed up knowing full well that they had burpees coming there way. This was my 1 year anniversary Q, so I knew I needed to make it a beatdown that won’t be soon forgotten.

Warm-O-Rama:

  • 7x Motivators
  • 21x Cherry Pickers
  • 10x 4-Count Merkins
  • 10x Burpees OYO

Thang 1: Bataan Death March

  • 5x Burpees, then run to catch back up. Each PAX did it twice

Thang 2: Burpee Extravaganza!

  • Bearpees across the tennis courts (1 Burpee, 4 Bearcrawls)
  • Mosey to the Exercise Equipment
  • 10x Burp-ups OYO
  • Mosey to Hoffa
  • Run to the top of the hill, 5x Hand Release Burpees
  • Run to the top of the hill, 5x Hurpees
  • Mosey to the other side of the grassy area
  • 10x Rochamburpees
  • 10x The Wolverine
  • Mosey to Coupon Island sans Coupons
  • 5x Yurpees
  • 5x Jackees

Thang 3: Mary

We rotated around with each PAX calling an exercise for the group

  • Banks – 50x 4-Count Flutter Kicks
  • Captain Crunch – Old Ironsides (Boat, Canoe, 10x American Hammer)
  • Archive – Bissyous – 20? (Yours truly was just trying to keep getting up…)
  • Too Big To Fail – Russian Twists – 20x 2-Count
  • Prince Eric – Cobra
  • Gummi Bear – Side Plank + 10x side dips

We moseyed to the top of the hill, completed 10x Merkins, and then moseyed back to the parking lot to finish out the workout.

COR/NOR/COT

Prayers for Archive in his new job search, Captain Crunch’s family health and for all of the brothers who didn’t make it out to join us today.

7.11.19 Meet my friend Cindy

by Ridgeway Burns, posted in Uncategorized

6 PAX (Archive QIC, Noodles, Tool Box, Too Big to Fail, Gummi Bear, Banks) met Archive’s friend Cindy.

WOR
7x Motivators
21x Ballerina Toe Squats

Thang 1
Cindy- 20 minutes AMRAP: 5 pullups, 10 merkins, 15 squats
For the first time- no mumble chatter for the first 30 of a beatdown.

Mile Run

Circle of Pain

COR NOR- Prayers for Noodles M, 2.0 and ongoing nursery project. Thanks for AC from Toolbox.

Short and sweet.

7.8.19 Ruck Club

by Ridgeway Burns, posted in Uncategorized

4 PAX (Archive QIC, Banks, Gummi Bear, Noodles) got some.

Warm up lap of the pond.

3 rounds while circling the pond:
25x : Thrusters, One Arm Squat, Plank, American Hammers

Grab coupons
3 rounds while circling pond:
20 x: Deadlifts, Goblet Squats, Merkins

COR NOR
Prayers for Hoser’s knee, Noodles nursery, and a good start to the workweek.

7.6.19 Out of the Parking Lot….

by Ridgeway Burns, posted in Uncategorized

7 PAX met for a workout that covered a lot of ground.

WOR
7x Motivators
25x Step-Ups on Curb
15x Derkins

Route 66 w/ Burpees
Mosey to Wheaton North

Thang One-
3x Stair Suicides 25x LBCs at bottom
Grizzcalator
3x Stair Suicides 25x Flutters at bottom

Mercy 1/2 Mile
Jog to Turn One
Bear Crawl to Turn 2
Mosey to Midpoint 25x Merkins
Mosey to Turn 3
Lunges to Turn 4
Mosey to Midpoint 25x Squats

Mosey Back to Flag
COR NOR (Archive QIC, Jazz Hands, Too Big to Fail, Prince Eric, Pele (DR!), Gummi Bear, Chaser)
Prayers for Noodles M and upcoming 2.0 for traveling PAX and job issues for Archive.

7.4.19 – Rockets Red Glare

by f3noodles39, posted in Uncategorized

4 PAX made the HC on Independence Day. Started off w/ 3 PAX and ended w/ 4 Pax. The day was focused heavily on arms and core.

WoR: Motivators x8, Abe Vigodas x8

Thang #1 – Ring of Fire

Decline Merkins – 2 rotations around brick base of tree. Feet on brick base of tree, Down, Up, Step to the side and repeat.

Thang #2 – Heavy Artillery

Teamed up in pairs. First person to bear crawl to designated area and then carries coupon back to start position while partner remains performing deemed exercise:

Round #1 – Coupon Press x25

Round #2 – Shoulder Press x25

Round #3 – Plank Pull x30

Round #4 – Coupon High Pulls x25

Round #5 – Coupon Swings x25

Round #6 – Squats w/ Coupon x25

Round #7 – Plank Hold – 30 Mississippi

5MoM – Forward Arm Circles x25, Reverse Arm Circles x25, LBCs x50

CoR/NoR: Archive, Toolbox, Gummi Bear (FNG), Noodles (Q)

CoT: Archive – Prayer for motivation at work, hopeful for a new project and/or decision to explore new job opportunities. Toolbox – Prayers for friends going through abusive period. Gummi Bear – Prayers so that he may be a good father/parent to his children and to be a better husband. Noodles – Prayers for M’s health and pregnancy. Prayers for Hoser and recover from knee procedure. Prayer for continued health and motivation to show up and get faster and stronger.

7.1.19 – Stairway to Heaven

by f3noodles39, posted in Uncategorized

No lights for Noodles (Q) since yesterday around 3pm. Spent the night in Bolingbrook and made the early drive to AO-Mastodon at 4am. Spent some time in solitude appreciating the gloom and early sun rise. If you want it, you have to go get it!

3 PAX made the HC. Too Big To Fail, the newest addition to the Ruck Club. Keep on coming TBTF! You’ll only keep getting stronger. Certainly unexpected but thanks to Archive for having an extra weight handy. TBTF, good that you brought a pack with you.

Made the start on our usual ruck to tally more miles. Took a detour to Wheaton High football field and did 4 sets of stairs (up/down = 1 set). Moseyed back over to the parking lot and off to our second mile to wrap up. Took the short mile to finish up our time. With detour to Wheaton High still put in 2.7 miles for a Time: 44m 30s

CoR: Archive, Too Big To Fail, Noodles (QIC)

CoT: Archive – Prayers for Banks and Captain Crunch so that they continue to be safe during their travels. TBTF – Prayers for the upcoming holiday to keep everyone safe and still enjoy the festivities. Noodles – Prayers for Hoser’s knee procedure, treatment and speedy recover. M’s pregnancy and health.