Tag: Babe

6.21.21 — Ruck Day Classic

by f3captcrunch

After a surprisingly eventful night of severe weather, the midsummer dawn arrived serenely as 14 PAX (Banks, Big Mac, Shiplap, Da Vinci, Jolly, Panhandle, Dr. Phil, SAGA, Noodles, Cookies, Getaway/Babysitter(disambiguation?), Reels, Babe, Captain Crunch(QIC)) arrived groggy but ready for their weekly dose of monday. 2 Runners, 5 Ruckers, and 7 Murphers.

After a warm-up:
– 10 Mountain Man Poopers
– 10 Goofballs
– 10 Abe Vigodas
– Arm Circles OYO
Ruck Crew got a treated to a classic Crunch prayer-walk:
– Merkin Mile (Mile Loop, 25 Ruck Merkins on the quarters)
– A brief stop at Rucker Point to lift up those who will find there way to F3 Wheaton in the future.
– Thruster Mile (Mile Loop, 10 Thrusters on the quarters)

COR/NOR/COT: prayers for Banks’ son, heading to camp for the first time — for Panhandle’s son off to the Dominican Republic on a missions trip — for Tortuga, DBC and other PAX travelling or soon to be travelling — for Cookies’ M’s friend and her many struggles — for those who walk alone and need F3 in their life

MOLESKIN: It was easy to see and feel the difference of time from 2018 to now. I am grateful for the impulse to pray for unknown PAX during those months, and overjoyed at the current form of Mondays.

Sparrow’s Intro to Old Testament

by Sparrow

This workout was designed so that someday, somewhere, a man would make an intelligent comment about the Old Testament, and get some raised eyebrows from those around him. “How would you know anything about that?” they ask incredulously. “Well, you see, I one time did this workout…

“Motivators”, which were actually side straddle hops.
Tap-y-Taps.
Calf stretches.
Mountain man poopers
etc.

The Creation of the Universe


1 In the beginning, God created the heavens and the earth. 2 The earth was without form and void, and darkness was over the face of the deep. And the Spirit of God was hovering over the face of the waters.


Hold Superman like you’re hovering over the face of the waters.
Progress to Al Gore
God makes man: Man Makers X 10

The Garden of Eden

Calf raises around the garden. Eye to eye with your fellow PAX, enjoying relationship and a non-stressful exercise. Pass an apple from PAX to PAX until somebody succumbs to temptation and bites the apple.

The Fall of Man

Saga bites the apple. All hell breaks loose. 10 burpees.

Noah’s Flood

Pax pair up and complete 100 merkins and 100 squats together, then choose an animal and do that crawl up the hill, two-by-two. Circle up at the top of the hill to form an ark, then do flutter kicks and leg raises. The ark lands on Mt. Ararat.

The Tower of Babel

“Come, let us build ourselves a city and a tower with its top in the heavens, … And the Lord came down to see the city and the tower… and there confuse their language, so that they may not understand one another’s speech.” PAX TOWER/Human Pyramid.

Call of Abraham

God calls Abraham to leave his home. Abraham follows God. Abraham believes God’s promise even though in his own lifetime he didn’t see all of it fulfilled. The promise was true, and Abraham became a mighty nation. AMRAP Big boy situps 2 Minutes.


We give Isaac a miss.

Jacob and Esau

Jacob grasped the heal, we do one set of pull ups, your personal max. God renamed Jacob into “Israel” Jacob had 12 sons, who became the 12 tribes of israel. One of them was Joseph.

Joseph and the Coat of many Colors

Chest presses while we learned that Joseph was enslaved by his brothers. God had a plan for Joseph to be the leader of Egypt, a savior of his people, and the training ground for all of that was slavery and prison. Joseph saved his family by storing up grain before the entire world got hit by a famine.

Slavery in Egypt

Joseph’s family (Israel and his sons) were saved by traveling to Egypt and getting fed, but eventually things took a turn for the worse. Pharaoh enslaved the Jews. They spent their time making bricks. The PAX did 20 grave diggers, then a rifle carry up hoffa.

Exodus: Let my people go

God gives Moses a special upbringing and leadership training, and then tells him to go talk to Pharaoh. Moses complains, but it turns out God was right. Moses tells Pharaoh that God says “let my people go.” During the 10 plagues, God told his people to paint their doorways with the blood of a lamb, so that the angel of death would pass over their house. That sounds strange, but Christians also believe that the blood of Jesus is also able to spare us from death. PAX do squat thrusters reminiscent of painting an overhead doorway.
After 10 plagues and the death of his son, Pharaoh lets them go.

10 commandments

God gives Moses the 10 commandments while they are in the desert. Pax do 10 block merkins (later in the workout).

Wandering in the wilderness

God’s people make it right up to the edge of the promised land, but they refused to obey God and go into it, so he told them they could wander for a while (40 years) while they thought about it. PAX go for a fast jog (a fog) with an emphasis on picking up the 6, which creates the sensation of wandering.

Promised Land

PAX enter the promised land and enjoy some much needed rest.

moleskin

The Old Testament is a beautifully written collection of history, poetry and prophecy. It tells the story of a God who desires relationship with us. If you find yourself asking “Why God?”, read the Old Testament and ask yourself “Why People?” People do some silly things, and God keeps moving towards us in relationship.

COT. Prayers.

BACKBLAST: Saturday, May 29, 2021 “Know Knee Sense” 7:00AM @ AO Mastodon

by backblasts

This workout was designed to be easy on the knees, basically anti-leg day

Several of the PAX planned to do an awesome obstacle course this day, so they joined us for WOR then headed downstate to get their medals. We kept it light for them and started the real work once they left.

WOR

Abe Vagodas

Good Mornings

Arm Circles

5 PAX remained so rather than pairing off each PAX was responsible for their own reps at ½ the traditional count. PAX pushed through the reps to whatever point they felt they were slowing down then “rested” with a holding exercise for 10-30 seconds before getting back to work. Here is how it went.

THANG 1: Flora 1-2-3

50 Merkins: Superman

100 LBCs: Hold Plank

150 Bent over Rows: Hold Boat

We did a quick coupon carry walk around the playground before Thang 2

THANG 2: Flora 3-2-1

150 Chest Press: Reverse Plank

100 Overhead Press: Monkey Hang (PAX agreed, this was probably the hardest part of the workout to keep going)

50 BBSU: Hold Half Curl

To loosen ourselves up we did a few times up and down Hoffa with our coupons, some frontwards Rifle carry, some Bernie.

THANG 3: Blitz, how many can you do in remaining time

10 Pull ups/inverted rows

10 Leg Lifts

10 High Pulls

10 Hand Release Merkins

10 Calf Raises

10 Curls

All PAX were on the 4th cycle, some finished all 4

NOR Babe, Crash, Cookies(Q), Jailbreak, TBTF

Backblast – 5.17.2021 – Today was a Good Day

by backblasts

As we continue our FNG/Kotter drive, today proved to be another successful drive and PAX brought in 3 more FNGs. Per usual Ruckers remained and Runners ran like the wind.

WoR: Motivators x7, Abe Vigodas, x16, Tappy Taps x15

The Thang: Ruck/Shuffle/PT

PAX went on a ruck around the AO and stopped for the following PT stations:

Station #1 – Bolt 45s (15 squats down to halfway position and return. 15 squats from halfway down position to full squat position and return up to halfway position. 15 full squats or jump squats.
Station #2 – Dan Taylors x7 (1 squat, 4 lunges, 2 squats, 8 lunges, etc.)
Station #3 – 1 Round of ATMs (15 shoulder taps, 15 slow tempo merkins, 15 fast tempo merkins)
Station #4 – Bear Crawl Snake up Hoffa (Snake up Hoffa, PAX at the end weaves in and out to the top of the line, next PAX at end of the line begins crawl).

Plank for the 6.

Got a nice lather in for the day and encouraged some of the running PAX along the way.

NoR – .

CoT – Praise for Whittler’s recent engagement. May God continue to bless his relationship and plans for marriage. Praising God for F3 and the recent growth. Allow old and new PAX to recognize the benefits of this group. Allow us to continue planting seeds with other man that need F3 but don’t know it yet.

Backblast – 5.17.2021 – Today was a Good Day

by backblasts

As we continue our FNG/Kotter drive, today proved to be another successful drive and PAX brought in 3 more FNGs. Per usual Ruckers remained and Runners ran like the wind.

WoR: Motivators x7, Abe Vigodas, x16, Tappy Taps x15

The Thang: Ruck/Shuffle/PT

PAX went on a ruck around the AO and stopped for the following PT stations:

Station #1 – Bolt 45s (15 squats down to halfway position and return. 15 squats from halfway down position to full squat position and return up to halfway position. 15 full squats or jump squats.
Station #2 – Dan Taylors x7 (1 squat, 4 lunges, 2 squats, 8 lunges, etc.)
Station #3 – 1 Round of ATMs (15 shoulder taps,
Station #4 – Bear Crawl Snake up Hoffa

Plank for the 6.

Got a nice lather in for the day and encouraged some of the running PAX along the way.

NoR – .

CoT – Praise for Whittler’s recent engagement. May God continue to bless his relationship and plans for marriage. Praising God for F3 and the recent growth. Allow old and new PAX to recognize the benefits of this group. Allow us to continue planting seeds with other man that need F3 but don’t know it yet.

Backblast: Rucking and Running With Cookies 04/19/2021 5:30AM at AO MASTODON

by backblasts

We Rucked, we ran. Ruckers got in 3.33 miles which is a personal best for 45 minutes for at least one PAX. Some of the runners came early for a “warm up mile” EC and logged north of 6 miles.

NOR:

Archive, Babe, Captain Crunch, Crack and Doolie Dog, Cookies (Q), Da Vinci, Dr Phil, Jolly, Panhandle, SAGA, Shiplap, Tortuga

Nerf 2: Electric Boogalo – The Hunt for Wet Burrito.

by Sparrow

Warm 0 Rama

Warmup involving high rep block thrusters to surprise everyone who thought this would be easy.


Dodge Ball

Pax split into two teams. To start the game, everyone completes 20 Merkins before making a run for the dodge balls. 3 Squats are required before each throw. When you get out you have to run the perimeter of the tennis courts and then plank till that game ends.
Tortuga suprised us by having a vast knowledge of obscure dodgeball variants. We tried several of his variations.

Bears Vs Crabs

Pax are divide into uneven teams based on their preference for crab walking or bear crawling. Slightly more pax prefer bear crawls. The bears dominate every game, despite a number of rule variations designed to give the crabs an equal opportunity (no hands, hands, goalie rules, etc).

Nerf 2: Electric Boogalo – The Hunt for Wet Burrito.

David and Goliath, with nerf guns. Pax split into two teams. A challenger steps out from his team and challenges the other team to an exercise, naming his rep count (Let’s say, 50 squats). A defender steps out from his team and accepts the challenge on behalf of the whole team. Although the two pax are engaging in representative combat, all PAX present will do the exercise stated. When the first representative warrior reaches the target rep count, he picks up a nerf gun and fires on the other team. When the second representative reaches the target rep count, he also picks up a nerf gun and tries to shoot the attacker. The fighting ceases when either of two things happen: The attacker gets shot, or one of the other pax finishes the reps and runs to the top of the hill, proclaiming freedom for the captives.

Moleskin

Life doesn’t always go the way you planned, but when I shot that guy in the neck, life was good.

3.24.2021 – This Goose Was Cooked (Martyr Q) @AO Tarpit

by backblasts

Warm-O-Rama

Early morning gloom, so early the sun hadn’t even posted yet, but 13 PAX had (well 12 had and SAGA would be joining shortly) (Babe, Panhandle, Shiplap, Banks, Whittler, Da Vinci, T-Bone, Gummi Bear, Noodles, Tortuga, SAGA, Katniss, Big Mac (QIC)).

Disclaimer (and Spoiler) Jan Hus found a cause worth dying for, an F3 morning workout is not worth dying for. Modify as necessary.

Warm-o-Rama:

Jan Hus – Born in the late 14th century. The exact year is disputed (sometime in the range of 1369-1375)

14 burpees

Born in Husinec, literally “Goosetown” from whence he received his surname.

10 Goose steps (like a tin soldier but elevate foot on ground to tip-toe)

Born into poverty to peasant parents,

10 lunges

Huss trained for the priesthood "I had thought to become a priest quickly in order to secure a good livelihood and dress and to be held in esteem by men."

10 good mornings

Committed to study hard

10 mountain climbers

Headed to Prague

Mosey to wheel

Earned his bachelors, masters and doctorate – 50 curls for bachelors run the hill, 50 bent over rows for masters run the hill, 50 overhead press for doctorate run the hill.

Along the way ordained- Rifle carry up and down the hill.

Encountered the writings of John Wycliffe, stirred interest in the Bible. "When the Lord gave me knowledge of Scriptures, I discharged that kind of stupidity from my foolish mind."

Preacher at Prague’s Bethlehem Chapel (Seats 3000) Preached in Czech not Latin

Mosey to the stadium and run the steps

Starts placing more emphasis on Bible, and more authority on church councils. Re: Bible "desiring to hold, believe, and assert whatever is contained in them as long as I have breath in me."

20 thrusters to lift up the Word of God.

Rift emerges, German and Bohemian sects, Two Popes vie for rule of Christendom

Murder bunnies to opposite ends, rifle carry back. It’s a race.

Everybody loses, both popes deposed. Church council elects Alexander V. Alexander bribed to side against Huss. Huss is branded a heretic and excommunicated. Excommunication only on paper.

Continues to preach.

20 thrusters to lift up the Word of God.

Antipope John XXIII replaces Alexander. Tries to raise money to conquer others vying for papal authority by selling indulgences. Huss is outraged.

10 Blockbees.

Speaks out and is excommunicated for real this time.

Mosey back to Wheel.

1414 – Council of Constance, Huss invited by Holy Roman Emperor, promised safe conduct and enticed by possibility of significant church reforms agreed to travel.

Two Laps around the wheel and then rifle carry to flag.

On arrival immediately arrested and asked to recant on views (papal authority is higher than protection of Roman emperor). No recanting, stops appealing to king, structures of medieval church or even the pope. He appeals to higher authority, Jesus Christ.

20 thrusters, uphold the Word of God.

He is buried in a mound of wood up to his neck. Asked one last time by Duke of Bavaria to recant beliefs.

"No, (said Huss;) I never preached any doctrine of an evil tendency; and what I taught with my lips I now seal with my blood.

20 thrusters

From Foxe’s Book of Martyrs "You are now going to burn a goose, (Huss signifying goose in the Bohemian language:) but in a century you will have a swan which you can neither roast nor boil." If he were prophetic, he must have meant Martin Luther, who shone about a hundred years after, and who had a swan for his arms.

Every account I’ve read has him singing hymns as he died in the flames.

Moleskin – There are many cries for justice these days. I’m not sure I could clearly state what the word means, but by listening to those crying out it seems to be a deep sense that all is not right in the world and a longing for something better. Perhaps the climax of Huss’s life is the point when he stops appealing to any earthly authority. All had let him down, the Bavarian King, the Roman Emperor, the Medieval Church and the Pope, all he has left is Christ, and it is to Christ he makes his final appeal. As Christians, we lament injustice, but it does not surprise us. Our hope is not in any of the institutions of earth but in Christ.

Prayer: Babe’s grandfather, T-bone’s M (medical procedure), Noodles for wisdom in job-related conversations.

Monday 3/15/2021 Ruck club – First Q after DST change – Sparrow

by backblasts

It takes a special kind of PAX to attend the first workout after daylight savings ends.
Most PAX will be in bed enjoying a well-earned rest —with my blessing!

But there will be a few, just one or two, who know that F3 improves the rest of their day, every day. They know that daylight savings isn’t getting easier tomorrow, and they want to start getting better today. They know that friendships formed in the gloom are priceless, and they want to be there when it happens. That’s the PAX I want to ruck with.
I’m not looking for numbers this Monday. I’m looking for a few good men.

Backblast:

We warmed up with an emphasis on avoiding injury.

Sparrow suggested “What are you good at?” as a topic of discussion while we rucked/ran.

The Ruckers circled the park, passing around a sandbag as desired. We finished by climbing hoffa hill about 5 times while continuing to hand off the sandbag.

Ruckers: Babe, TBTF, Noodles, Saga, Sparrow, Cookies.
Runners: Shiplap, Tortuga, Jolly, Banks, Crack, Beaker.

Saga shared a Moleskin about being present in the moment.

We then did COT without a camera, as a way to be present in the moment.

Coffeeteria with a beautiful red-sky background. It was dreamlike. Red sky in the morning, sailors take warning. 7 hours later, with snow and sleet pelting my office window I’m thinking “That escalated quickly.”

Although we might have been short an hour of sleep, today has felt like waking up after a really satisfying dream.