Category: Uncategorized

4.20 Stand Up Guys

by Ridgeway Burns, posted in Uncategorized

4 PAX (Archive QIC, Banks, Captain Crunch, Moonlight) assembled a workout with not much gloom in sight.

WOR- 7x Motivators

21x Imperial Walkers

21x Ballerina Toe Squats – A challenge for strength and balance, looking at you Banks.

AMRAP Pullups

Boat/Canoe

 

Thang 1- 3x Aiken Legs

21x Dips

14x Derkins

7x Burpos

Guantanamo

 

Thang 2- No Name Yet: Run 5 lampposts, 1 Big Boy Situps and 4 American Hammers, Run another 5 lampposts 2 Big Boy Situps and 8 Hammers… all the way up to 8 and 32.

21x LBFCs

21x No Surrender

7x Burpees

Run Lap of Lake- sprint last bit: Got passed by Moonlight, old guy ran us down.

COR NOR- Prayers for Jazz Hands, Stretch for healing of injuries and for a good Holy Week.

4.18.19 – Hills to Die On

by f3captcrunch, posted in Uncategorized

^^ I mean just look at the crazy on that guys face…

Thursday saw a lovely rainy morning greeting AO Mastodon and the 6 PAX that gathered to start the day off right. Shoutouts to Moonlight and Brooks from F3 Naperville who shepherded their local FNG (Stretch) into the enthusiastic arms of F3 Wheaton’s crew. The Q was feeling a bit sporty this morning, I’ll leave it to the mumblechatter to say whether this was a bad case of Qdrenaline or just a good old-fashioned Beatdown. #RainOrShine

Warm-o-Rama / The Old Stand-by:

  • Motivators IC x7
  • Tin Soldiers IC x15

Thang #1: YURPEE Mile (who knew the Burpee Mile could get MORE fun? Yurpee = Burpee, but clap-merkins and two tuck-jumps on the standing part! Fun for the whole PAX) Sets of 6 on the quarter mile (total 24 Yurpees and 1 mi.)

Thang #2: The Nemesis/Partner Flap-Jack: For this exercise, PAX were led to the top of the Hill and told to pair off and share with their partner what was their “nemesis” exercise (that thing they would really rather not do). Then, PAX#1 got to do that exercise for for PAX#2, while PAX#2 bear crawled down the hill and Bernie Sanders’d back up. Flapjack, so that PAX#1 did bear-down/bern-up while PAX#2 did PAX#1’s nemesis exercise. And just to make sure no one felt like they got off too easy, we did another Flapjack, this time, giving each PAX a chance to face their own nemesis exercise for the length of their partner’s turn on the hill.

We did have just enough time to fit in a three rounds of a mini-spartan:

  • sprint up the hill, do merkin x10, regroup at the bottom of the hill (x3)

Some Minutes of Mary:

  • V-Ups x 26
  • Hurricane Hoedown
    • Seated Flutterkick IC x7
    • Reclined Flutterkick IC x7
    • Normal Flutterkick IC x7
    • LBC Flutterkick IC x7
  • Australian Snow Angels IC x21

COR/NOR/COT:

Prayers for the brothers — Lifting up the Naperville convergence on April 27th, prayers for Holy Week, that the Body in our individual places of worship would feel the closeness and connection to the Lord that sustains and strengthens our worship and mission. — Gratitude for bodies that can be worked and the opportunity to use them well. — Thanks for FNG–Stretch being added to the number. Respect Respect!

4.11 Free Solo

by Ridgeway Burns, posted in Uncategorized

1 PAX almost fartsacked this morning- Archive QIC

Warm-o-rama:

7x Motivators

20x Tin Soldiers

20x Carolina Dry Docks

20x Squats

 

The Thang: 7 of Diamonds- Ran around Hoffa with reps at each corner as follows:

7x Burpees

14x Merkins

21x Flutters

28x Squats

21x WWII Situps

14x Shoulder Taps

7x Burpees

 

COR NOR: Wow- it feels good to be able to force myself to make it through a tough workout knowing my F3 brothers are out there in the gloom elsewhere getting better too. Prayers for Captain Crunch at his conference in Seattle, Banks for his 5K on Saturday, continued recovery for Avon and Jazz Hands.

4.6 Family Affair

by Ridgeway Burns, posted in Uncategorized

4 PAX woke to a very springy (and squishy) morning in the gloom: Archive (QIC), Banks, Captain Crunch, Jazz Hands.

WOR- 8x Motivators

22x Imperial Walkers

20x each- High, Side, Reverse Planks

 

The Thang- Archive’s Family

Flora 1-2-3: Partner up. Goal- 100 merkins on coupon, 200 LBCs with coupon, 300 coupon goblet squats. Flip-o-rama with partner at 10, 20, 30 reps respectively. Bonus! No running- hold plank during merkins while partner does 10 reps, hold coupon above chest for LBCs, hold at bottom of squat.

Birdie 1-2-3: Partner up. Goal- 100 Rockabye Baby (Coupon Swings), 200 Pick-me-ups (Dead lifts), 300 Low Crawlers (Put coupon on ground, plank position, pull coupon across body with opposite hand.)

Whitty 1-2-3: only time for 10 blockees

NOR COR- A good day out in the gloom. Prayers for healing Jazz Hand’s back and shoulders and for motivation for the rest of the group.

4.8.19 – Arms and the Man

by f3captcrunch, posted in Uncategorized

A glorious red-orange dawn, and a persistent mist around the AO made for an awesome ruck-day full of good sights. Not a soul to be seen or heard except for birds. Glad to be up and after it outside in the early hours. The Gloom really is the best part of the day. Maybe that’s just the ruck talking… After a good arm-beatdown by Archive this Saturday, this Q realized he needed to put his noodle-arms through more than the typical workout. So he went with Archive’s unofficial motto: when in doubt, add weight.

Warm-o-Rama / The Standard:

  • Motivators IC x7
  • Tin Soldiers IC x15

Thang #1: Burpee Mile

Thang #2: Island Hopper Arm Curls

  • Grab a coupon (no, that heavy one over there, and keep your ruck on)
  • Ruck the inside loop
  • Half-way to the first island: 25 overhead presses
  • Island #1 – ruck from bridge to bridge while doing 50 coupon-curls
  • Half-way to the second island: 25 overhead presses
  • Island #2 – ruck from bridge to bridge while doing 50 coupon-curls
  • Drop off your coupon

1MoM

  • Bat Wings:
    • Forward Arm Circles x20
    • Backward Arm Circles x20
    • Seal Claps x20
    • Overhead Claps x20

COR/NOR/COT:

Prayers for the brothers — Prayers for strength, grit, and faith this week. Courage for any solo-Qs and a feeling of community to pervade those moments. Prayers for those traveling that they Post where they are.

4.4.19 – Leg Day++

by f3captcrunch, posted in Uncategorized

With an uncomfortably warm (44 degree!) day, three dazed and confused PAX rallied around the shovel-flag at AO Mastodon for another Thursday. None of us know how to dress for 40+ weather, and the threat of showers only made it worse. Banks confused us all by bringing a jacket that altered his usual shape, color and sound! I guess our habits are getting too predictable. The Q was so thrown that he decided to go a little bit “extra” on a number of exercises.

Warm-o-Rama / The Standard:

  • Motivators IC x7
  • Tin Soldiers IC x21
  • Imperial Walkers IC x20

Thang #1: The Runs

  • run the Archive-mile, breaking at various points to do the following exercises:
    • Bolt 60s (like the 45, but more)
    • Dan Taylor (Squats/Lunges – 1:4, 2:8, 3:12, … , 8:32, and then 9:36)
    • Colonel Trautmans x5 (three-legged partner exercise, merkins x5 / pull-ups x3 / people’s chair)
    • Route 66 – Burpees (lightposts 1, 2, … , 11)

Thang #2: Aiken-Bernie Legs

  • Aiken Legs
    • 20 Squats
    • 20 Box Jumps IC (jump in a square)
    • 20 Lunges (just 10 each leg!)
    • 20 Split Jacks
  • Bernie, Burny Legs
    • Bernie Sanders up the hill
    • 20 Monkey Humpers
    • Lunge down the hill (~40)

6MoM:

  • Flutter-kicks IC x50

COR/NOR/COT:

Prayers for the brothers — Motivation. Motivation. Motivation. — Prayers that we would be encouraged and filled up so that we could in turn be a blessing to those around us. — Gratitude for bodies that are made for work.

4.1.19 – The Usual Suspect

by f3captcrunch, posted in Uncategorized

After Banks’ helpful surprise at my failing to ruck for the last 10 reps of the Merkin’ Mile last Monday, this week saw a repeat routine but a “no excuses” attitude. After the 5 Alive ruck challenge and the “both-feet in” attitude of Jazz Hands (formerly FNG) on Saturday, this felt like a modest hill to climb on a Monday morning.

Warm-o-Rama / The Standard:

  • Motivators IC x7
  • Tin Soldiers IC x15

The Thang: The Prayer Walk

  • Burpee Mile
  • A Complete Ruck-up (AMRAP, at least 1 for every Rucker posting)
  • Merkin Mile

6MoM

  • LBCs x 50
  • American Hammer IC x30

COR/NOR/COT:

Prayers for the brothers — Prayers for protection and the gentle (but definite) nudge into action for all those brothers past, present, and future who might take the plunge and join our crazy crew. Prayers for myself to hear and answer the call on my own life to step up and stand for the people and things that matter.

3.30.19 5 Alive or 5 Alarm?

by F3Banks, posted in Uncategorized

3 PAX Arrived in the gloom for a friendly Saturday Beatdown from yours truly. Banks (QIC), Captain Crunch, and FNG – Jazz Hands

It started the same as most Saturdays do with a

Warm-O-Rama:

7x Motivators

15x Tin Soldiers

From there our Q had a new routine that he wanted to try out on the unsuspecting PAX. There was some debate over the name of the Thang, originally the Q wanted to call it 5 Alive, but after it was over Captain Crunch suggested the name 5 Alarm. I will let you be the judge of what the final name should be.

The Thang:

*It should be noted that Captain Crunch was feeling particularly motivated this morning and decided to do the entire routine with a ruck on his back (respect!)

  • Run the short mile stopping at each lamp post until the Thang is complete
  • 1st Lamp – 1 Burpee
  • 2nd Lamp – 2 Burpees – this progresses up to the 5th lamp post and doing 5 Burpees
  • 6th Lamp – 5 Burpees, 1 Merkin – The Merkins increase by 1 until the 10th lamp post
  • 11th Lamp – 5 Burpees, 5 Merkins, 1 Star Jump – The Star Jumps Increase until the 15th lamp post
  • 16th Lamp – 5 Burpees, 5 Merkins, 5 Star Jump, 1 Squat – The Squats increase until the 20th lamp post
  • 21st Lamp – 5 Burpees, 5 Merkins, 5 Star Jumps, 5 Squats, 1 Dive Bomber – The Dive Bombers increase until the 25th lamp post
  • 25th Lamp – The routine culminates with 5 Burpees, 5 Merkins, 5 Star Jumps, 5 Squats, and 5 Dive Bombers
  • From there, run the rest of the mile

For those of you counting at home, that adds up to the following:

  • 115 Burpees
  • 90 Merkins
  • 65 Star Jumps
  • 40 Squats
  • 15 Dive Bombers

From there we went into

Thang 2:

A Modified Dora 1-2-3 featuring: 25 Burpees, 50 Pull Ups, 75 Merkins, 100 Squats

  • While one PAX was completing the exercise, one PAX ran up the hill and back whil the other performed a wall sit

COR/NOR/COT:

Prayers for Motivation, Safe Travels, Health of the Family.

Glad to have FNG Jazz Hands join us for the beatdown! Avon also came to join us all for coffeeteria.

3.28.19 Diamonds are Forever

by Ridgeway Burns, posted in Uncategorized

4 Pax broke through the Gloom for a tough beatdown. Archive (QIC), Captain Crunch, Banks, and Chelms (nice to see him again!)

 

Warm-o-rama:

7x Motivators

15x Tin Soldiers

20x Carolina Dry Docks

20x Flutters

 

Thang 1: Squat Ladder- Descending reps of squats (20, 19, …) at top and bottom of hill.

Thang 2: 7 of Diamonds- Ran around the outside of the baseball field with reps at each corner as follows:

7x Burpees

14x Merkins

21x Flutters

28x Squats

21x LBCs

14x Shoulder Taps

7x Burpees

COR, NOR, Thanksgiving for the recent F3 trip to Peru- A visit from Chelms- Prayers for motivation, safe travels, and growth.

3.25.19 – It’s not the years…

by f3captcrunch, posted in Uncategorized

Monday morning came faster than desired, and saw our Q rolling out of bed with more grumble than usual. What better to do than #EmbraceTheSuck. With the mini-convergence and a weekend of home-maintenance in the rear-view, it was time for a good double-down.

Warm-o-Rama / The Standard:

  • Motivators IC x7
  • Tin Soldiers IC x15

The Thang: The Mileage

  • Burpee Mile
  • A Complete Ruck-up (AMRAP, at least 1 for every Rucker posting)
  • Merkin Mile

3MoM

  • LBCs x 50
  • American Hammer IC x20

COR/NOR/COT:

Prayers for the brothers — Prayers for the AO, for mankind in general (and men in particular), that we would hear the call to righteousness and respond, that we would heal creation instead of hurt it, lifting up one another into life as it is meant to be. That the men of our group and those we can EH to join us would be strong, courageous, humble and loving in that mission. That our lives and those we touch would be strengthened and equipped to do good works in the world.

Be watchful, stand firm in the faith, act like men, be strong. Let all that you do be done in love. — 1 Corinthians 16:13-14