6.22.19 – No Legs

8 PAX including one FNG (Welcome Too Big To Fail!) showed up on a beautiful summer day for the regularly scheduled weekly beatdown. With the evening ruck on the Horizon, our Q promised to stay away from any leg exercises. The lesson behind today’s workout is that when you put your mind to it, you can do 5 of anything, just keep moving forward.

Warm-O-Rama (The Usual)

  • 7x Motivators
  • 15x Tin Soldiers

Thang 1: 5 Alive

  • Run the short mile stopping at each lamp post and adding on the rep count
  • 1st Lamp Post -> 1 Burpee, 2nd Lamp Post -> 2 Burpees… 5th Lamp Post -> 5 Burpees
  • 6th Lamp Post -> 5 Burpees, 1 Merkin…. 10th Lamp Post -> 5 Burpees, 5 Merkins
  • 11th Lamp Post -> 5 burpees, 5 Merkins, 1 Star Jump
  • 16th Lamp Post -> 5 Burpees, 5 Merkins, 5 Star Jumps, 1 Dive Bomber
  • 21st Lamp Post -> 5 Burpees, 5 Merkins, 5 Star Jumps, 5 Dive Bombers, 1 OHC
  • 25th Lamp Post -> 5 Burpees, 5 Merkins, 5 Star Jumps, 5 Dive Bombers, 5 OHC’s
  • Totals: 115 Burpees, 90 Merkins, 65 Star Jumps, 40 Dive Bombers, 15 OHC’s

The Finale:

  • 20x Pull Ups
  • 2 MoM – 50 4-Count Flutter Kicks

COR/NOR/COT

We welcomed FNG Too Big To Fail! Prayers for this evenings Ruck Event, Jazz Hand’s Wife and her new job, Noodles and his Baby, and safe travels for Toolbox and Panadero.

6.17.19 – The 101st Airborne

Three PAX (Banks, Crunch and Noodles rocking a new bag and plate(+5lbs!)) posted to take on the 101st Airborne workout (2 of 4 for June). The coolest day of the week made for a comfy rucking morning, and we got after it without a warm-up:

The 101st:

Done for Time: (~42min)
– 101 Thrusters
– 400m Ruck
– 101 Lunges
– 400m Ruck
– 101 Ruck High Pulls
– 400m Ruck
– 101 second Plank
– 400m Ruck

Done in cadence to keep the rhythm going, we made our way around the lake stopping at the quarter miles. Done with a few minutes to spare.

COR/NOR/COT: Lifting up health for Noodles’ M and baby as she’s heading into her third trimester. — productivity for the week ahead — prayers for safety and enthusiasm for the double-header F2 + Unity Ruck/F2 events Friday and Saturday.

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Another Monday Ruck in the books. Definitely going to be stronger after this one. Need to work in more regular arm-exercises with the ruck.

6.15.19 – APFT Benchmarking

With YHC’s birthday coming up next week, and with the Army having it’s 244th birthday on Friday, it felt like the best possible time to try the Army Physical Fitness Test and get some numbers on the board. 8 PAX showed up to see how their present selves measured up against their future selves.

The Standard Open:

  • Motivators x7
  • Abe Vigoda IC x 20

The Main Event – APFT:

  • 2 minute AMRAP Push-ups
  • 2 minute AMRAP Sit-ups
  • 2 mile run

APFT June 2019 results:

Name – Push-ups / Sit-ups / 2 Mile time (Age / Army Scores = Total out of 300 possible)

  • Captain Crunch – 70 / 68 / 13:24+10sec penalty for shortcut (32 / 95 + 91 + 97 = 283)
  • Jazz Hands – 43 / 35 / 17:44 (32 / 67 + 52 + 87 = 206)
  • Skirt Chaser – 61 / 43 / 15:03 (36 / 86 + 61 + 84 = 234)
  • Archive – 80 / 70 / 15:06 (33 / 100 + 93 + 84 = 277)
  • CATS – 20 / 19 / 21:47 (31 / 40 + 33 + 8 = 81)
  • Noodles – 46 / 24 / 19:09 (39 / 72 + 45 + 52 = 169)
  • Hurt Locker – 69 / 66 / 16:14 (41 / 96 + 89 + 77 = 262)
  • Banks – 74 / 69 / 16:14 (37 / 100 + 93 + 77 = 270)

Overall assessment – Not bad F3 Wheaton, but there is more core and cardio in our future…

The Closer:

  • American Hammer with Coupons, while Captain Crunch did his penalty Blockees for bypassing the parking lot detour on his first mile. (If you can’t do it, don’t Q it, man!)

COR / NOR / COT: Prayers for continued growth as individuals and as a group, for support and strength, that we can help the people around us be their best selves and make the world a better, healthier place for our presence in it — Lifting up Jazz Hands and his M and 2.0s in the midst of a season of transition on all sides.

 

MOLESKIN: Today I was really impressed by the grit on display by all these men, giving what they had in them to bust through, arms shaking, joints complaining. 100% completion. And we have the future APFT to look forward to. A lot of newer PAX here have done less than two months of F3. This was a great day to have in the books to look back to.

Doing the Goruck June challenge has really driven home for me that improvement comes from consistent application over time. To get the mileage in, I have been rucking almost every day, and I have seen steady strength and speed increases that I wouldn’t have had or wouldn’t have noticed without trying to accomplish the same thing again and again, day after day. To any PAX reading this, what is the thing you want to be better at? Do it at least every other day, preferably every day. Measure successes and failures. It will improve. Embrace the Suck.

6.6.19 – D-Day Fun!

It was another weekday workout where the sun was up and there was no gloom! We had a great turnout and a total of 6 PAX including 1 FNG (Skirt Chaser) and a friendly visit by Bruce Lee coming all the way from Greensboro! Our Q was also pleased to see that Captain Crunch thought the workout would be challenging enough and did not feel the need to wear a ruck for the entire thing.

Warm-O-Rama: (The Usual)

7x Motivators

15x Tin Soldiers

Thang 1: Mile-O-Fun

We took the short mile and performed the following along the way:

  • 11’s – We stopped at each light post and completed 10 Merkins/1 Squat and made 10 stops until we did 1 Merkin/10 Squats
  • We moseyed to the Pullup Bars and partnered up
    • 1 Partner did Burpees while the other ran and completed 5 pullups (4x Each)
  • We got back on the trail and completed Dan Taylors – 1 Squat/4Lunges up to 10 Squats/40 lunges
  • We then did some BLIMPS (Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, Squats) stopping at each light pole completed 5x each exercise
  • We wrapped up the Mile-O-Fun with some Jack Webbs – 1 Merkin/ 4 OHC counting up to 10 Merkins/40 OHCs

Thang 2: Escalator

Sprint up the hill and complete one of the following at the top each trip:

  • 10 Star Jumps
  • 20 Burpees
  • 30 Merkins
  • 40 Squats
  • We ran out of time before we could finish with 50 Lunges

COR/NOR/COT

We welcomed FNG Skirt Chaser! Prayers for finishing the week strong, Gilligan, Grow Ruck, Noodles’ Son, Toolbox’s Wife & Skirt Chaser’s Sister. We are also thankful on this 75th anniversary of D-Day for the sacrifice that all of those brave men made for our freedom and to make the world what it is today.

5.18.19 – The Full Body Beatdown

QIC – Crab Legs

The Scene.  A beautiful morning (around 50 degrees and sunny), and a beautiful AO

Disclaimer

Warm-O-Rama

  • Good mornings – IC (12)
  • Imperial Walkers – IC (12)
  • Quad stretch
  • Arm Circles – 10 front and 10 back (IC)
  • Motivators x 7

THANG 1:

  • B.L.I.M.P.S.: (Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, Squats) do sets of each of exercise at the light posts, returning to the 1st light post after finishing the squats set, decreasing by reps 5 each lap. (25 / 20 / 15 / 10 / 5)

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THANG 2

  • AMRAP  the following:
  1. High Knees – 90 seconds
  2. Overhead Claps – 60 seconds
  3. Mountain Climbers – 60 seconds
  4. Carolina Dry docks – 60 seconds
  • Bear crawl up the hill
  • AYG sprint up the hill

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Mary

  • LBCs
  • Scissors
  • Low Plank Twists
  • Guantanamo

COR: 11 HIMs: Hurt Locker, Glee, Sweet Gherkins, Noodles, Good Hands, Archive, Captain Crunch, Banks, Jazz Hands, Rhinestone, Crab Legs (Q)

2 FNGs:  Glee and Noodles

NoR / Announcements, Prayers:  Bump.  GrowRuck.

CoT

Henry Ford – whether you think you can or think you can’t, you’re right.  Most of us know this quote, but it’s so true.  Today we faced adversity.  Are you going to give up?  That voice in your head telling you it’s hard, that it sucks, that there’s discomfort, that you should stop and quit.  Are you going to quit?  Tell that voice to go Fuck off!  Whether it was your first day, or your 176th post like me, this never gets easy, but maybe easier.  If you’re pushing yourself, you’ll be able to do more than before, but still meet the same discomfort and face the same voice?  Don’t quit.  There will always be guys who are faster, stronger, and ahead of me.  I push to catch them.  I may never catch them and so you may not also.  Don’t let that crush you.  Get better.  Be better than yesterday, than last month.  Strive to be the best version of yourself.

Prayers for Bump.  Prayers for F3 Detroit on their 1st day.  Prayers for both F3 Wheaton and F3 Naperville that we continue to add PAX and help men become better versions of themselves in our communities.  Prayers for any unspoken requests in our hearts.  We pray this in God’s name,

5.20.19 – Showing the Ruck Up

AO Mastodon – Monday, 5.20.19 (Captain Crunch – QIC)

An overnight dip into the mid 40’s, with a red-orange dawn through scattered clouds in the east and a large, dark, threatening patch of cloud in the Northwest (it dissipated about half-way through). After months of solo Mondays or duo-rucking with Archive, we had FOUR (!) HIMs hit the ground this Monday ready for some work. Hoser was there warming up when YHC waddled up (spare ruck in front and shovel flag in hand). Banks and one of our newest PAX Noodles rolled up to show all the other Wheaton boys how to #GetSome on a Monday. We divided up the weight and got after it. Four PAX doubles our previous record for Mondays. #MustardSeeds

WARM-O-RAMA:

  • Motivators ICx5
  • Abe Vigodas ICx15

THANG 1: Merkin Mile: (.25 mi + 25 Merks)x4 = 1 mi + 100 Merk

THANG 2: The Filling (on the Hill)

  • BearSnake
  • Bernie Sanders (AMRAP for time, ~2-3)

Mosey to the Flag for:

6 Minutes of Mary:

  • American Hammer ICx15
  • LBC ICx20

COR/NOR/COT:

Prayers for traveling PAX this week (Archive / Banks) — Prayers for Noodles transfer application to Elgin, which should be processed soon. — Gratitude and prayer for fitness, fellowship, and faith for all HIMs in the region, the nation, and those who we haven’t EH’d yet.

MOLESKIN:

It was a VERY different experience being non-solo this time. Inspiring to see others showing up and an answer to almost a half-year of Monday morning prayer time. Excited to see where it goes from here and motivated to get our unofficial Ruck Club off the ground.

5.16.19 -A Double-Dog Dora

A warm late-spring morning with a rosy dawn greeted two PAX as they met for a weekday Beatdown. After having a series of burpee and bearcrawl focused workouts that had all the PAX reiterate their abiding “love” for 2 of the 3 “B”s, YHC felt it was necessary to show some love to the third “B” – Blocks. The following exercise also contained no running, being fully Clydesdale friendly.

  • Abe Vigodas ICx21
  • Motivators ICx7

Flora 1,2,3: Dora’s lazy, mean stepsister. Partner exercise involving coupons. 100 merkins – P1 does 10 merks with feet on coupon. P2 holds plank. Flapjack, until 100 reps total. 200 LBCs – P1 does 20 LBC holding coupon high on chest. P2 holds legs 6″ off ground, and extends arms w/ coupon over chest. Flapjack. 300 Goblet Squats – P1 does 25 goblet squats. P2 lowers to bottom of goblet squat w/ coupon, and holds. Flapjack.

Immediately followed by:

Juggernaut Dora 1,2,3: like regular Dora, Partners do 100 merk, 200 LBC, 300 squats, but instead of running, Partner 2 does a Juggernaut for 25 yards and back. Juggernaut is a a carry with a Ruck + Coupon in each hand.

We had a little bonus time after so we rolled in some Colt 60s and then walked the coupons back to their home, wrapping up with

Aiken Legs: 20 squats, 20 square jumps, 20 lunges, 20 split jacks

6MoM:

  • Superman: lie on your 12 (belly) and lift everything so that just your bellybutton touches the ground, hold for 1 min, rest for 30sec, hold for 1 min.
  • 2 min of Flutters (ICx60)

COT: Prayers for hitting the week strong and finishing well, hoping to make good headway at work and at home. Prayers for Archive who was still too sick to post, and for other brothers nursing injuries or not able to make the weekday. Upcoming travel for Archive and Banks, a solid end to the school year for the Crunch household and a good start to summer.

Moleskin: This was another one of those slightly ambitious and probably crazy routines that we got the chance to just throw ourselves into. Banks does a good job putting up with my cray cray, he knew from the jump that something was up and didn’t seem disappointed.

5.11.19 – Going Beyond

The Mastodon – Saturday, 5/11/2019 (Parks and Rec – QIC)

THE SCENE:

Low 40’s, cloudy, damp, but no rain yet. Walked out the door in shorts and a sweatshirt. Traveled about 35 minutes from Oswego to Wheaton’s Northside Park with Mrs. Doubtfire.

EC RUN:

I put out the call for an EC run and a few responded (Blart, Mrs. Doubtfire, Banks and QIC). We circled the park, made our way to the high school for 4 laps and then circled the park again. In total, we covered about 3.75 miles at a sub 9:00 pace.

DISCLAIMER:

I am not a professional, you are here on your own free will.
I don’t know your injuries, so modify as necessary to avoid getting hurt.
But push yourself hard.

WARM-O-RAMA:

Abe vigodas x 15
Mosey
Annie’s x 10 each hand
Mosey
Motivators 7-1
Mosey to flags

THANG 1 (smaller tennis courts):

Bearway to Heaven (modified due to people playing tennis on large tennis courts) – Bear crawl suicide of four increasing lengths with increasing burpees at the end of each length. This exercise is done to Led Zeppelin’s “Stairway to Heaven.” This should be about 8 minutes (length of the song), but we modified it and it took about 12 minutes for the PAX to complete it.

Return to flags

THANG 2 (pool parking lot):

The plan was to use the tennis courts again, but a group of students took over all of the courts. That being said, we made our way over to the pool parking lot.
The PAX performed a Plank Walk / Double Shot of Jackees across the lot.

Plank Walk across the lot and at each line do a “double shot of jackees.” A double shot of jackees is a burpee variation where after the merkin, perform a plank jack (first shot) and after recovery, instead of just jumping, perform a jumping jack.

THANG 3:

HIIT the Hills

10 jumping jacks on the bottom 10 mountain climbers on the top (each leg one) before/after each uphill movement

This was the plan.

Hill Sprint x 4 bottom to top, mosey back
Hill Jump Squat x 4 bottom to top, mosey back
Hill Lunge x 4 bottom to top, mosey back
Hill Bear Crawl x 4 bottom to top, mosey back

Due to time constraints, we modified after the sprints and performed 1 of each remaining hill exercises. Some PAX started to repeat exercises 2-4.

6 MoM:

Chilly Jacks (low plank, jumping jack) x 40
Flutter Kicks x 50
Rosalita x 26 (ab exercise with legs perpendicular 90 degrees, open and shut

NAMING OF FNGs:

5 principles of F3

1. Lead in a rotating circle by your peers.
2. Free of charge.
3. Open to all men.
4. Held outdoors rain or shine.
5. Ends in a circle of trust.

MOLESKIN:

Earlier this week my sister Stephanie posted this comment, “The body achieves what the mind believes.”

I know that we are a group of strong willed men, but I’m guessing that you’ve been in a position where your brain tricks you into believing that you can’t knock out any more reps, or you can’t run any faster, or you need rest. Many times, this is your mind telling you that you can’t do anymore. Yes, I’ve been in this position myself.

What we do next is what matters. When this voice creeps in, we need to block it out and “go beyond” what our mind has convinced us is the point failure. You need to push through this and knock out more reps, run faster, put of that rest. Your F3 brothers will be there to support you.

You will emerge as a stronger man and this will carry over into other aspects of your life.

CIRCLE OF TRUST:

Father in Heaven, we thank you for bringing this group of HIMs together this morning.

We pray for the health and well-being of F3 Wheaton, F3 Naperville and all of our brothers across the nation.

We pray that you will bring healing, peace and comfort to all of those dealing with difficult situations.

Including prayers for Bump’s health.
Give Jordan the strength to overcome her eating disorder.
We pray for Anna Caroline’s health.
We pray for Kenny Roger’s friend Cindy Kerr who passed away from cancer last week.
We pray for Rusty’s brother-in-law Jeff.
My wife’s 93 year old grandmother who was released from the hospital and transferred to extended care until she regains her strength.
We pray for my former coworker, Steve, who passed away suddenly at the age of 57.
We pray for Blast’s best friend’s brother-in-law, Mike, who is battling blood cancer.
We pray for the continued growth of F3 Wheaton.

Guide us in being a better father, husband and friend.
In Jesus’s name we pray.
Amen.

COUNT-OFF & NAME-O-RAMA:

10 Strong HIMs – FNG Hurt Locker (Welcome!), FNG Glow Stick (Welcome!), Banks, Archive, Jazz Hands, Crunch, Mrs. Doubtfire (Site Q, thank you!), Urkel, Blart and Parks & Rec (QIC)

The pics:

5.9.19 – Burpees, Because

It was a beautiful morning following a night of rain, it was still raining when we started the workout, but it was 60 degrees, so we didn’t care! We surveyed the AO for excess water and it didn’t look to bad, so we stayed the course with the original plan. It was a nice surprise to see daylight at 5:30am!

Warm-O-Rama:

7x Motivators

15x Tin Soldiers

15x Mountain Man Poopers

Thang 1: Bataan Death March

Our 3 PAX started off on a jog while one stayed behind to perform 5 Burpees and then sprint to catch up. Captain Crunch decided that the Q does not make the workouts hard enough on him, so he decided to wear a ruck for the whole thing!

We took the long mile, and right at the end we had a nice surprise running through knee deep water. It was pure luck no one was caught during this phase or we might have had some underwater Burpee Action!

Thang 2: Bearpees

We headed to the tennis courts and started Bearpees (1 Burpee, 4 Bearcrawl) until we crossed the full length of the courts. After this evolution, the Q graciously gave the PAX a 10-count to catch their breath and then had everyone go the full length back, but instead of 1 burpee each time, he upped the game to 2 burpees and 4 bearcrawls.

Thang 3: Burp Back Mountain

The PAX then moseyed to the hill and performed 100 Burpees Dora style. While one PAX performed the exercise, the others Bernie Sanders up the hill and ran back down.

Thang 4: The Finale

The PAX moseyed to the pull up bars and knocked out 15 pullups each

We ended the workout with Jack Webbs. 1 Merkin, 4 Overhead Claps, 2:8, 3:12… 10:40

COR/NOR/COT:

Prayers for focus at work and help to make the right decisions to keep our teams focused on the right things.

5.2.19 — Because It’s Leg Day

Thursday, May 2

5 PAX: Banks, Crunch, FNG-Abacus, Moonlight, Wet Wipe

With Archive holding down the home-front, it fell to YHC to take up the Q mantle and hit the park. Thanks to all the rain, the west side of the park was more flooded than I have ever seen it, so we modified our standard loop to the nearest passable trail. Moonlight and Wet Wipe helped Banks and I show the ropes to their FNG (Abacus). He held up well, or maybe we just weren’t hard enough on him. Time will tell…

Warm-o-Rama / The Standard:

  • Motivators IC x7
  • Tin Soldiers IC x20
  • 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)
    • Colonel Trautmans x5 (three-legged partner exercise, AMRAP merkins / pull-ups x3 / people’s chair)

Thang #2: Fun with Coupons!

  • Mini-Spartan – (Coupon Hill Run + 10 Merkin at the top) x5
  • Insane Bolt 45s (with coupons!)

1MoM

  • LBC IC x30

COR/NOR/COT:

Prayers for the brothers — Lifting up homes / basements / yards; prayers for people to be high and dry through this week and next weeks’ monsoons. — Gratitude for new HIMs (and those Naperville guys) hitting our AO and the future that they can represent.