Category: Uncategorized

It was another beautiful morning with hints of fall felt in every molecule. The gloom is getting hazier and the air is getting a little cooler with each day. A change is coming on, and it was felt in each pax’s soul. These ax gathered for this particular morning workout in numbers too large to describe here. It was wonderful.

Warmup: 

Jog over to coupons; each pax pick up a coupon and lay it along south side of hardball path facing the hill. Pax then formed a circle at base of hill without a coupon. 

Windmills 15 IC

Russian Soldiers 15 IC

50 IC Side straddle hops I/C (while we do these one each man will do one burpee, taking turns. As soon as the person to your left does a burpee you do when and recover and begin partaking in side straddle hops again). Burpee Dominos.

THE THANG: Intervals 

We will split into two groups, Group one led by shiplap and Group two led by Gummibear. With two stations in which the groups rotated inbeween every four minutes.

EACH GROUP had 3 MINUTES OF WORK AT A STATION FOLLOWED BY ONE MINUTE OF REST.

Station 1: Pull up Bars (Goal was to try and get through 15 rounds total in the 9 minutes of total work that you would have here throughout the workout)

3 Minutes of doing the following: 

5 pull ups

10 pushups

15 airsquats 

1 minute of rest where you rotate to the hill station. At four minute mark begin station 2. 

Station 2: 

Start just south of path facing hill. Each pax starts by laying down on chest/belly facing hill. Command is given to go and all pax sprint up hill and touch fence. Pax run back down to their coupon. When you returned to a coupon if you were not the last man you conducted coupon pulls until the last man returned. Once the last man returned the group leader gave command to rest. Everyone rested in laying down position for 20 seconds until group leader gave command to go, and then repeat race up hill. At the 3 minute mark stop, and walk over to the other station to switch. At the 4 minute mark you should be starting station 1. 

After each group had partaken in each station three times before returning to base of hill and circling up with coupons. 

Coupon Work Circle Up: 

25 Triple Crunches: When done lunge with coupon overhead. During this time shiplap entertained us with motivating words of encouragement.

25 Flutter Kicks I/C with Coupon overhead.

20 Leg Spreaders I/C with Coupon overhead. 

Mosey to return coupons. Circle up at the flag. Count off/NOR/ Announcements/COT. 

Moleskin: This was the first workout that a Q team was implemented in the schedule, as our numbers have grown. I really enjoyed working in a team with an assistant Q (Shiplap) and it was very helpful. It gives you a lot more ability to implement creative workouts that you could not potentially implements when you are a solo Q of a larger group.

Thirteen motivated PAX leapt out of bed this morning and donned a ruck sack for a Monday Ruck Club at AO Mastodon dubbed “Doing hard things with weight on your back”.  Shiplap, TBTF, Banks, Gummi Bear, Sparrow, Da Vinci, Big Mac, Double Beef’n’Cheddar, Panhandle, Taco Bell, Wet Burrito and Katniss all in attendance. (And shout out to Archive for nailing his IPC Week #1!!)

Warm-o-rama:

Ruck get-up: 5 each side (10 reps)
Squats: 20 IC
Merkins: 30
Landmine chest press: 12
**Ruck hold IC for time** (remember your time)

 Mosey until Q gets tired. Brisk pace.

………………….

 Mosey until Q gets tired at brisk pace (from parking lot out to Dan Taylor Alley)

First station: 2 rounds
Partner A: 30 Merkins
Partner B: Plank until partner A is done then switch.
Hold Plank until all groups are done

…………………

Mosey until Q gets tired, at brisk pace (from Dan Taylor Alley to base of Hoffa)
Second Station: 1 round
Partner A: 10 Burpees
Partner B: Al gore w/ ruck sack in front of you
Hold Al Gore until all groups are done

 **Ruck hold IC for time** (try to beat your first time)

Mosey until Q gets tired. Brisk pace.

…………………
Walk back to parking lot. Cheer on Archive as he braves IPC Week #1 (way to go Archive)
Third Station: 1 round
Partner A: 50 Ruck Curls
Partner B: Landmine chest press
Hold Al Gore until all groups are done

**Ruck hold IC for time** (remember your time)

……………………

Mosey around Hoffa and back to same spot in parking lot for COT
**Ruck hold IC for time** (last chance to beat your first time)

……………………
COT: Remember to check the AOMastodon thread for details about Shred-tember.  Prayers for families shifting into school year and kids as they go back/acclimate to home schooling. Be with any struggling with anxiety, depression, or who are just plain stuck in a rut from quarantine – that they get out, get moving and feel some relief from it.

Moleskin: Remember that the mind fails long before the body does! I take comfort in that when I feel like more has been thrown at me than I can handle. You’ve got more in you than you think.

For those of us who missed Wednesday Iron Pax Week 0, or others of us who wanted to improve our prior time, 4 paxs; Noodles, Banks, FNG Shamu, and Gummi Bear met at AO Tar Pit at 5:30am this morning.

Warmup: Stretch on your own and jog around track.

Ironpax week 0 Times:

Gummibear: 26:03

Banks: 27:15

FNG Shamu: 30:41

Noodles: 31:40

NOR/COT: Prayers for the family and friends of a friend of banks, who just died.

Moleskin:

I fully expected to be doing this workout alone today. It is really awesome seeing three other guys show up at 5:30am on a saturday. I have no doubt that they helped significantly improve my time, simply by being there. It was also really neat seeing both Banks and Noodles, who did the workout on Wednesday, significantly improve their times today. But perhaps, the thing I am most proud of and awestruck by, is the moment of brilliance that occurred during naming the FNG. He told us about himself, and for some reason the name Shamu had just been sitting in my brain as this FNG’s given name. It has no relevance to anything he told us about himself, it was just destiny. It was encouraging seeing Shamu show up for the first time to an ironpax workout! I am really excited for F3 Wheaton to turn in some very respectable times this year for ironpax. We have far greater participation this year compared with last year.

I was fired up this morning to start the first ever IPC for the majority of the F3 Wheaton group. The mumble chatter from Banks, Captain Crunch, and Gummi Bear (IPC veterans) throughout the week just added to the anticipation.

Warm-O-Rama: Motivators x 6 (5 accidentally), Picking Daiseys down the middle, to the right, to the left. Standing quad stretch, Arm Circles forward starting small and progressing to big, Arm Circles backwards starting small and progressing to big.

Thang 1: IPC Week 0

• 50 Squats
• 40 BBSU
• 30 Merkins
• 20 Bonnie Blairs – 2 reps count as 1, or counting only one leg
• 10 Burpees
• Run 400 Meter

Rinse and Repeat 4 Times

PAX Attended & Times: BigMac was a machine – I’m pretty sure he wasn’t even tired at the end!

@Big Mac 22:08
@Shiplap 24:15
@Katniss 24:16
@wet burrito @Captain Crunch (AJ) 25:53
@Crash 27:54
@Banks 28:58
@tortuga 29:10
FNG Jim 30:04 (welcome @T-bone!)
@TBTF 30:15
@Crack 31:26
@Noodles 38:00 (edited) 

NOR/COT: We give praise for the beautiful day, the group, and the ability to complete such a grueling workout. We pray for a great start to the year for the colleges starting today and especially Wheaton College where many of our F3 brothers work. We pray for the health and safety of our society and the leadership of the country.

Moleskin: We welcome T-Bone to the F3-Wheaton family. He picked a heck of a day to join. @banks always says that FNGs that start on a hard workout or in the winter usually stick around. If this hold true T-Bones will be a regular before we know it! IPC Week 0 really pushed the group and it is safe to say each of us leaned on each other at some point throughout it. Regardless of times (we all did pretty good) just completing this workout is a huge accomplishment. Have a great day!

Excellent showing of 18 PAX ready to enjoy the sunrise and cool morning weather. PAX in attendance:  HotBox, Gummi Bear, Captain Crunch, Panhandle, Da Vinci, Shiplap, Wet Burrito, Smokey, Yoyorabbit, Tortuga, Taco Bell, Bloomer, Crack, TBTF, Sparrow, Katniss, SAGA, and Big Mac.

Disclaimer – I’m not a professional, don’t be like Michael Scott, make good decisions. F3 has no monetary cost, but all choices come with costs.

Economics – Study of the allocation of scarce resources (study of choice)

Warm-O-Rama

7 count motivators

Forward arm circles – Think about why you are here

Backward arm circles –

Tappy taps

Air squats – in cadence 10 count (Weight on heel, cross 90 degrees, fully extend hips when standing, don’t let knees pass toes.)

Burpees – 5 on your own (Chest touches ground, hands above head with feet off the ground)

Merkins –  in cadence 8 count (Elbow passes 90 degrees, further out works shoulders, further back works triceps, middle gets the chest)

Lunges – in cadence 8 count (Back knee gets below back heel, front knee doesn’t pass front toe)

Black Widows – in cadence 10 count (Plank, bring one knee in, back foot pushes up to toe and return)

Thang: Mosey to area just south of basketball courts.

Economists assume decisions are made in order to achieve a set of objectives. For the next 5 minutes, objective, as many safely completed reps within time constraints.

1 minute each exercise option to increase challenge at 30 seconds.

Air squats (with jump)

Burpees

Merkins (with hand release)

Lunges (Bonnie Blairs)

Black widow knee slides

Recover for 10

Get to Hoffa as fast as possible.

Decisions are made within a context. Laws of nature, norms of humans all affect how we make our decisions. In fact the decisions and anticipated reactions of others create part of the context within which we make our own decisions.

Next set to be completed with a partner, one completing static exercises and observing the one completing active exercises.

Active are the same 5 as the prior round. Static are

Al Gore, Boat (30 seconds each side), Superman, Plank, Static lunge (30 seconds each side)

Return to area south of basketball courts. Objective: get to know your partner a little better.

Final set, instead of external monitoring, the suggested objective is to focus on form over quantity of reps.

Return to the parking lot.

Reflection – OT: work towards righteousness through the outside monitoring of the law, NT: transform your objectives so that external monitoring is not necessary. What are your objectives?

CoT

Praying for pure motivation, wisdom and grace in a challenging conversation, and for friends who recently called off a wedding days before it was planned.

Thanks for a great morning, for showing up, working hard, and for all the encouragement you give to me! I appreciate this group of men.

There was a solid showing of 11 PAX eager to get their week started out the right way. PAX in attendance were: HotBox, Gummi Bear, BigMac, Captain Crunch, Banks, Panhandle (FNG), Da Vinci, Archive, Shiplap, Wet Burrito, and TBTF

WoR consisted of a set of 5 motivators, 10 Mountain Man Poopers, and 10 tappy taps all done in cadence

We then set out to do a one mile ruck around the perimeter of the AO where we rucked the east/wide legs of the path and shuffled the north/south legs of the path

We added a stop at the base of Hoffa for some moderate PT. We did:3 minutes of EMOM – Ruck shoulder press, Ruck front squats, Ruck BBS, and Ruck Merkins x10 reps each exercise3 minutes EMOM – 10 manmakers

We then did a slightly shorter ruck through the AO where we again rucked the east/wide legs of the path and shuffled the north/south legs of the path

CoTPrayers for the kids, teachers, and staff as the school year commences as well as any parents/families that are managing elearning for their children.

Welcome Panhandle!

It was a great morning to be awake and get some work in while letting our bodies recover. The energy of the group was great from the start and YHC was excited to Q a different kind of workout.

Warm-O-Rama: We stretched every muscle under the sun in every possible way (forgot quads and calves….Thanks Banks).

Thang 1, on the parking lot: Exercise to the light pole then jog to the grass. Repeat exersize coming back

High Knees- This is when Banks was quick to mention YHC forgot to stretch the quads and calves, but kicks, karaoke, skip for height, skip for length, supermans (quad stretch), calf stretch on the curb

Mosey to the C.O.O.T.I.E.S, Hang from the pull up bar for a 10 count x 2.

Thang 2: Mosey around the AO. We would stride it out getting the heart rate elevated but didn’t push for too long, then would walk. Rinse and repeat around the Archive mile.

Mary x 25: Double LBCs, Gas Pumps, Leg Lifts, Oblique LBCs, Big flutter kicks.

COT: Praise for a beautiful world, the ability to workout, the PAX of the group. Praying for health of society and a great end to the week.