10.17.19 – Tour De Mastodon

It was another beautiful morning at AO Mastodon and 5 faithful PAX showed up for a no frills beatdown. (Archive, Noodles, Hotbox, Captain Crunch, Banks). The sky was clear, but it was a bit chilly so we started off quickly and never let the intensity die down. Captain Crunch was a little concerned about moving on without his jacket, but I told him not to worry he would be warm in a second!

Warm-O-Rama: The Usual

  • 7x Motivators
  • 15x Tin Soldiers

The Thang:

We started off on the long mile and completed the following as we stopped along the way :

  • 10x Pullups
  • Suicides at the basketball courts
  • 12x Burpees
  • 12x Burpees
  • 7x Dan Taylors
  • 12x Burpees
  • 10x Pullups
  • 12x Burpees
  • Bearpees across the tennis courts
Everyone is in the picture, but the steam wouldn’t stop coming!!!

There was an entire inner loop of activities planned, but we were running low on time, so we then moseyed to Hoffa and completed the following:

  • Sprint to top of hill, 10x Star Jumps, walk back down
  • Sprint Bear Crawls to top of hill, 25x Monkey Humpers, walk back down

We then moseyed to the flag

COR/NOR/COT:

We were all still out of breath, but were able to lift up some prayers. We asked for patience as Archive waits to hear on his job interview, that Noodles’s son’s test results come back positive and they are able to get him to eat better, and we asked for focus and discipline for all of us as we finish out the week strong.

Slow Burn: the Eccentric Jane Fonda Workout

On a morning that was slightly warmer (and slightly darker) than most days this week, 6 PAX (Too Big To Fail, Banks, Noodles, Archive, Crunch, and F3-Birmingham’s Sparrow!) posted for an odd workout that aimed to hit them in some strange places. The main drumbeat of Good Form was preached and we settled in for a not-so-sweaty but stealthily difficult exercise.

  • Motivators x5
  • Bat Wings IC
Eccentric Murph Training (Circuit) (15min) — slow-lowering reps done in reverse of the normal exercise to build strength and practice proper form and muscle activation. Done in a circuit for 15 min.
  • Eccentric Pull-ups x3–5
  • Eccentric Merkins x8–10
  • Eccentric Squats x15
Locked and Loaded — an opportunity to put that practiced form into action going the right way through the exercise
  • Dead Hang Shoulder Shrugs x5
  • Full Range of Motion Merkins x10
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The Jane Fonda Circuit — The Gluteus Medius. Look it up. Work it. Get injured less.
  • The Jane Fonda ICx10 (each side)
  • Hip Raises ICx10 (each side)
  • Curb Stomps ICx10 (each side)
  • Plank Fondas ICx8 (each side)
A little more Mary — not letting that rotator cuff off the hook. Not enough time to hit this like I wanted to.
  • Pike push-up 5 OYO
  • American Hammer
  • Pike push-up 5 OYO

COR/NOR/COTprayers for travels — focus and stamina at work — that word would be swift in coming on job interviews — that rest would be abundant for young parents — that Birmingham and Wheaton would be closer for Sparrow’s journey to us.

Moleskin Testimonial – Talking with Sparrow this week, and thinking through the past 2 years and the WAS/NOW of my own journey, I started F3 a listless time waster who couldn’t get up in the morning without his M. Getting my butt off the couch to take care of the house or get down on the floor to play with my kids was a mental wall I often could not push through. I wasted most of those evenings on video-games and YouTube, lonely, underused, and ill-spent. When Archive came calling, I knew I needed discipline, fitness, energy, and guy friends in my life. I said “sure” in as nonchalant a way as possible. I’d post. So I did. And it was fun; silly enough (Side Straddle Hop? Really? It’s a jumping-jack guys…) to not take itself too seriously, but purposeful in the small ways that build up week by week, as long as you show up for it. So brick on brick we made a small community of men leaning into each other’s lives. It was definitely a small community at times, but the need to show up and be there for each other was clear. I would have quit in the first year if I were on my own or if the group didn’t need me. But here I am, still at it, more fit, disciplined, and connected than I’ve been since I was 20. Whatever hits the to-do list at work or at home, I regularly think to myself: “Suck it up, man, you’ve already done harder things than this today. Get after it.” So, thanks, guys. I hope your story is similar. Keep showing up for it.

10.8.19 – EC HIIT Parade!

2 PAX (Captain Crunch & Banks) decided to venture out into the gloom for a little Extra Credit Tuesday workout! It was a clear and cool morning at AO Mastodon.

Warm-o-Rama:

  • Stretch OYO
  • 7x Motivators

Thang 1: HIIT Ladder

We moseyed to the pull up bars and began our ladder. It consisted of reps on a 1:50 pace starting at 5 reps of each exercise, going up to 10, and then back down to 5.

  • Pull-Ups
  • Burpees
  • Merkins
  • Dips

Any reps not completed in the cycle were tacked on at the end, but it totals 80 reps of each.

Thang 2: Sand Bags

Captain Crunch took over the Q at this point and we did some sand bag work.

  • 10x Side to Side Deadlifts
  • 10x Clean & Jerk
  • 10x Squat Jacks
  • 10x Shoulder to Shoulder
  • 10x Chest Press
  • 10x Skull Crushers
  • 10x Turkish Getups

I am not sure if I captured everything, but there were a lot of really tough exercises in there.

COR/NOR/COT:

Prayers for focus for the week and safe travels.

10.2.19 – Leg Day!

After raining all night, the skies cleared at AO Mastodon, and 6 faithful PAX showed up for a leg day beatdown (Archive, Captain Crunch, Noodles, Gummi Bear, Cats(On a Thursday!) & Banks)! After feeling the burn all week from a Captain Crunch led good form extravaganza on Saturday, the pain had finally subsided and it was time to feel the burn again!

Warm-O-Rama:

  • 7x Motivators
  • 15x Tin Soldiers
  • 15x Mountain Man Poopers
  • 10x 4-Count Merkins

Thang # 1:

We ran the short mile and completed the following along the way:

  • Start – 25x 4-Count Johnny Drama’s
  • Stop 1 – 25x 4-Count Johnny Drama’s
  • Stop 2 – 20x No Surrender
  • Stop 3 – 20x Side Lunges

Thang # 2:

We completed all of the below 2x

  • Aiken Legs
    • 20x Box Jumps
    • 20x Squats
    • 20x Revers Lunges off wall
    • 20x Split Jacks
  • Bernie Sanders up hil
  • 10x Star Jumps
  • Lunge Down the Hill

The Finale:

Howling Monkeys around the circle 3x

COR/NOR/COT:

Prayers for Archive and his job interview, Noodles and his M to continue to have patience and find time to sleep, Cats for his upcoming presentation, and Banks and his M as they travel this weekend.

9.30.19 – EZ Ruck + Surprise Thrusters

After a brief bit of cooler weather, 6 PAX (Banks, Triple XXX, Too Big To Fail, Noodles, Gummi Bear, Capn Crunch) woke to a warm, foggy morning. YHC had Bertha and Jerry out as optional dial-ups for the day, and some PT in store to start off Monday properly. Continuing our “year of good form”, these were completed with full range of motion for maximum benefit and maximum groaning.

The Ease-In:

  • Imperial Walkers ICx20
  • Abe Vigoda ICx10

The Starting Gun:

  • 25 Ruck Thrusters

The Mileage:

  • First Mile (+Bertha, no love for Jerry): 15:20
  • Second Mile (no Bertha, still no love for Jerry): 14:20 / 14:40

The Wind Down:

  • American Hammers (with Ruck) ICx20

COR/NOR/COT: Prayers for work (focus, energy, motivation, endurance) —  for recovery for Triple XXX’s wife’s mom and her bypass surgery — for Baby Noodles’ sleep schedule and rest and respite for Noodles and M — for Gummi Bears’ grandpa as his children make decisions about where to locate him for assisted living care and all the choices surrounding that — for Gummi Bears’ sister who took a fall on the stairs this past week while pregnant, that she and the baby would be healthy and fine and avoid any similar mishaps.

The good form is definitely still a big adjustment, but hoping to see good return as that gets easier (eventually?). Looking forward to a long slew of Qs lined up for October and posting ready to hit whatever crazy thing they have planned.

9.28.19 – Good Form, Low Reps

Being on the cusp of starting Year 3 of F3 Wheaton, and coming off of GrowRuck #16 the week before, we rose this morning with an eye to building a solid foundation to push into even greater improvement this year. Thanks to Cadre Danny, it was hammered home that reps that don’t have good form aren’t worth doing, and might even end up getting you injured. If we’re out here to do a hard thing that’s good for us, then we might as well be doing it with Good Form. 6 PAX (Jazz Hands, CATS (the Musical), Banks, Archive, Too Big To Fail, and Capn Crunch) answered the call on a slightly rainy day with the beginning of post-summer coolness settling in.

Warm-O-Rama:

  • Motivators ICx7
  • Imperial Walkers ICx21
  • Tin Soldiers ICx10

Pearls of Wisdom: (Mosey the islands stopping at the quarters to focus on full-range of motion on one exercise)

  • Form lecture: Squats – 10 Practice full-range of motion squats / Bolt 45s
  • Dan Taylors (lunge practice)
  • Form lecture: Merkins – 10 Copperhead Merkins (complete with form lecture)

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Interlude: Head, Shoulders, Knees, & Toes (10 count coupon exercise) ICx5

Application Section:

  • (demi-)Heartbreak 1,2,3’s (As partners – 50 Merkins / 100 LBCs / 150 Squats, partner runs the hill)
  • Pull-up practice: form lecture and then one (or AMRAP) pull-up with excellent form

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The Ender:

  • Dead-hang practice
  • Doomsday Clock: Plank in circle, take turns doing 1 Merkin until everyone has bowed out

COR/NOR/COT: Prayers for Archive’s job interview this coming week — for Jazz Hands’ Mom’s blood-work to go well enough in prep for surgery — for Tim’s friends heading back to Iraq to find work — gratitude for the group at Wheaton and blessing on it’s ministry and growth this coming year. Excited for the personal and relational growth of the next year and couldn’t be happier about the men I share that road with.

Coffeeteria @ the Park! (not pictured: Gummi Bear, Gummi Worm and the rest of the fam (minus M. Gummi Bear) dropped by to share some donuts and fellowship with us!)

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Thought of the day: it is amazing how hard an exercise can get if you start using good form. It keeps you honest about where your limits are. Full range squats are no joke.

9.23.19 – Ruck Day!

The rain finally stopped and it was a nice clear morning ITG for Ruck Day! After very few HC the night before, we were pleasantly surprised with 5 PAX showing up for the day, (Gummibear, TBTF, Banks, and surprise posts by both Noodles (Fresh off the arrival of his newborn son) & Captain Crunch (Just finished Growruck16 the day before)!)

The Workout:

We warmed up with Motivators and Mountain Man Poopers, then we rucked around 2 miles and completed 25x Merkins and 5x Dan Taylor’s along the way. We finished the workout with 3 sprints up the hill. (It was going to be 2, but Captain Crunch thought 3 was a better number)

COR/NOR/COT

Prayers for Noodles and his M as they adjust to life as parents, focus for the upcoming week, and fast recovery for Archive and Captain Crunch after the weekends shenanigans.

9.16.19 – The Ruck 5k

4 PAX posted in the warm, slightly misty Gloom. (Gummi Bear, Banks, Crunch, Archive) The day held one simple task, 3 miles in 45 min.

The PAX limbered up with 10x IC Imperial Walkers and then headed S out of the park and due West on Oak for Lawson Field. Then back along on Prairie for what ended up being a decent pre-dawn house tour of the gas-lit lamp, faux French Country section of Wheaton. That covered 2 miles in good enough time that we got our final mile in around the lake, complete with some Scout Run shenangians with the flag that mostly averaged out, pace-wise. Sub 15:00 achieved!

A good day, and some good rucking. Someone forgot his phone, so it was a Casio-only workout.

9.14.19 – Even or Odd?

It was another beautiful day at AO Mastodon, and our Q had 2 workouts planned in case there was an even or odd number of PAX. As we started our warmup, we had 4 faithful PAX, so we started down the path of the even workout. Suddenly Cats arrived and on to the odd workout we went, but then we all heard the usual Saturday morning screeching tires as Jazz Hands came speeding into the AO to put us back onto the even workout!

Warm-O-Rama:

  • 7x Motivators
  • 15x Tin Soldiers
  • 15x 4-Count Merkins IC

The Thang:

The PAX partnered up for a little Tortoise and the Hare B.O.M.B.S. Two sandbags mysteriously arrived at the AO, so two teams used those, and one used a regulation coupon. The PAX ultimately circled the Island-to-Island loop 3x completing a total of 25 Burpees, 50 Outlaws, 75 Merkins, 100 Big Boy Situps, & 125 Squats. We then gathered back up at the flag and finished strong with Captain Crunch’s favorite Old Ironsides (Boat/Canoe with American Hammers mixed in).

COR/NOR/COT

Prayers for Noodles and his M over the next few weeks as they welcome a new member to their family, Captain Crunch and Archive as they take on Growruck 16 next weekend, and Jazz Hands Mom and family as they prepare for her upcoming surgery. All photography and video evidence was captured by Captain Crunch and will be posted accordingly.

9.7.19 – Surprise! Killer Bs!

With much the Nation registered and hyped up about IronPax 2019, YHC wanted to see what all the fuss was about. So when he got thrown the Q for Saturday this locked and loaded workout seemed too good to pass on. Being a certifiably sick individual, he also felt fine springing it on whoever decided to post that day, sandwiched in between some more extended running than usual.

4 PAX (Banks, Archive, Gummi Bear, Crunch) posted and got Motivated (Pittsburg-style!) and then moseyed over to the track (less than a mile, guys, 1km) to begin the Killer Bs.

5 Rounds (steps 1-5) for time:

  1. 10 yard Broad Jump
  2. 10 Burpees
  3. 10 Bonnie Blairs
  4. 10 Big Boi sit-ups

(repeat steps 1-4 two more times, ending at the 30 yard line)

5. Bear Crawl 30 yards back to the start

We made a good motley crew for it, with Banks posting to his first time back in almost a month and Archive having a bad back from some unknown (most likely parental) cause. But it did mean that he could take some good pictures for us. Two sub-30 finishers, and called for time so we could mosey all the way back to the flag for a prompt coffee and donuts.

Through a series of unfortunate events, we missed dragging Jazz Hands through this experience, but he did make it out and ad hoc’d his own workout (Route 121s) around the park until we found him on our return.

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