10.21 Hilltoppers Coupon Club

Wet Burrito VQ

We warmed up with motivators, imperial walkers, Baryshnikov squats, Alabama @sskickers, arm circles.

Then had fun with 15 rounds of Hilltoppers!
30 squats (descending by 2) at the base of the hill/ramp and 15 alternating blockies/burpees (descending) at the top. Run/mosey or walk (like Banks) up and down in between.

I don’t know about the rest of you but I was a frozen burrito at 5:30 and a sweaty burrito by 6:00am.
Thanks team for the support: Banks Big Mac Da Vinci Saga T-bone Panhandle Tortuga & TBTF

Improv Comedy workout

Warmups
Motivator
Bat wings by ,
Mountain Man Poopers to 20
Abe Vigoda

The Thing

Circle of Block Exercises: “Go With It”

16 exercises, 16 reps each
Overhead Press
Curls
Block Burpees
Hodors
Leg over block
Jump over Block
Goblet squats
Superman on the Block
Nipple Scrapers on the Block
Kettle Bell Swings
(If you remember the other 6 block exercises, please put them in the comments below.)

Broken promises don't upset me.
I just think “Why did they believe me?”.

Merkins to the count of 10.

One person, and only one, says the number after each merkin. Count goes back to “1” if two people talk at the same time.

Heroes and Villains on Hoffa Hill

(This was ok, but not as strenuous as expected. I probably won’t do it again.)

Nipple Scrapers to 15

First Nations runs with two flags, two columns.

Circle of Trust

Bonus excercises:
10   Merkins.
“End on a Nipple Scraper” – 

9.26.20 — 3rd Anniversary Ruck

Every ENDEX is a new STARTEX.
14 Ruckers (Triple XXX (Family Restaurant), Wet Burrito, Cookies, SAGA, Smokey, Noodles, TBTF, Gummi Bear, Tortuga, DaVinci, Shiplap, Banks, Archive, Captain Crunch) Some old hands, some new recruits, some returning, some just waking up out of habit at this point.

All woke up slightly earlier than usual to commemorate three years of consistent effort at AO-MASTODON and to connect that with the breaking of new ground at AO-TAR PIT. Shovel flag in hand, they shouldered their rucks and started the trek. Having expressed their joy and affection in the heart-language of concrete blocks on Thursday, today they chose that brotherly, common language of time-under-load called “ruckership”.

Across differences of life experience and opinions about acceptable coffee-drinking pace and concerns about the Q’s sense of direction, the conversation flowed freely in the Gloom as the PAX rucked double-file. Work, unemployment, parenting, gardening, and the whole round world was ranged in our broad collection. YHC marveled at the assortment of interests and talents on display in such a narrow subset of individuals as had descended on F3 Wheaton in the past year. The miles ticked off quickly as the fellowship sped on in merriment.

Having received intelligence of a potential large object that could be “returned” to the dig-site of our mascot, we made a quick detour to try our strength against a discarded remnant of Perry (a broken chunk of telephone pole). While our heart was in the attempt, and even as the best among us were digging deep to soldier on at all costs, we ultimately saw wisdom less than 200 yards later. Nails, bulk, and the inability to get enough men underneath the load convinced us to let Perry repose in the Gloom only slightly nearer to our destination than before. We did however manage to bring a considerably smaller but no less symbolic relic of Perry along with us, and traded off carrying the more manageable load.

Crossing the new AO we wandered out the other side on to side streets and down dirt paths (even as the PAX’s doubts began to mount once more). But we had arrived at that forgotten remote spot where Perry had been unearthed years before. Our resident historian-bard, DaVinci said a few appropriate words to mark the occasion, and we set our relic adrift on the waters as the dawn rose.

Returning to the TAR PIT, Archive lead us in a prayer of gratitude and hope, as we asked for blessing on this AO and to the PAX who would labor there in the Gloom. Then, flag planted, and mindful of the time, we celebrated the moment with some Thrusters IC, before beginning the return trip to be present for the beatdown that was soon to take place at MASTODON.

The route home was direct, but hilly. YHC, unable to shake his one year of cross-country training, took it upon himself to charge up every hill of significant speed, exhorting the rest of the PAX to do the same. Flagging energy, but excellent pace saw the PAX quickly returned to their starting-place, to be greeted enthusiastically by the PAX who held down the day’s regular schedule. Partnering up, they moved seamlessly from Rucking to Blocks, to cap off not just an historic day, but an historic month for F3 Wheaton. And all before breakfast.

The PAX spent, they sat down to feast on burritos and (eventually) donuts and coffee. The energy of the day seemed a good omen for the group as we turned to our dual objectives of growing into two AOs and weathering the deepening Gloom of another Chicago winter.

9.18.2020 — EC Yoga Day, take 4!

As Shred-tember continues the valiant HIMs of F3-Wheaton have been making their mark. In order to survive the remainder of the month and keep pushing, they paused to limber up and catch their breath for the road ahead. And also to get one more coveted EC point.

Panhandle, Wet Burrito, Banks, DaVinci, and Crunch followed the flow set by their trusted yogi, Yoo Toob Vedayo. Mainly a reprise of the previous weeks to stretch out those legs and hips, YHC did add some slight modifications for warmth (it was 51 degrees at the start) and some upper-body spice with some extra sun-salutations and Crow-pose practice.

All in all another good day of limbering up despite the chill. We’ll see how next week goes as we round out Shred-tember!

COR/NOR/COT: prayers for Mrs. DaVinci on her birthday! — for Panhandle’s friends, one awaiting a cancer diagnosis and another with a court hearing — for the health of the group and Archive’s family in particular as they await testing results

9.4.20 — Yoga Day (reprise)

Back by popular demand and bodily necessity, 10 sore PAX (DaVinci, Sparrow, Shiplap, Wet Burrito, SAGA, Compost (FNG!), HotBox, Banks, Bloomer, Captain Crunch) arrived for an EC recovery day. The day was slightly chilly and misty so they got warm and then got limber.

Warm-O-Rama:

  • Run a quick half-mile, including the hill. Get a lather going. Then head to the tennis court for some good traction and a non-lumpy surface.

Check-in

  • Straight leg forward fold (note how far you can stretch)
  • Seated forward fold (hips then round back)
  • Squat Butterfly

Beginning

  • Begin in Child’s Pose, extending arms in front of you
  • Plank to Down Dog to Forward Fold
  • Extra: Hands interlaced behind your back, stretch knuckles to sky and lean forward slightly

Table / Mountain (Cycle x 4)

  • Forward Fold (toe-touch)
  • Table Pose (straight back, bend knees if needed)
  • Forward Fold (toe-touch)
  • Mountain Pose (hands raised but open in a Y-shape)

Low Lunge

  • Plank (knees if needed) / Up Dog / Down Dog
  • R Leg Lift then forward to Low Lunge to
  • Crescent Pose (arms raised but open, tail-bone tucked in, abs engaged)
  • Split Prep (hands down, forward leg straight, rest on back knee)
  • Walk hands forward and lift back knee, then raise forward hand high Low-Lunge+T-Plank (hold)
  • Lower back knee, reach high hand back for a quad stretch (hold)
  • Both legs back into Cobra
  • (Switch legs and repeat)

Warrior

  • Down Dog
  • Move R foot forward to Low Lunge
  • Turn out back foot 90 degrees and move into Warrior 1 (hands raised) (hold)
  • Warrior 2 (hands forward and back)
  • Reverse Warrior (move forward hand high, back hand rests)

Camel Cycle

  • Table Top to Kneeling (toes curled is slightly easier)
  • Half-Camel pose (hands out straight in front, then rotate gaze and hands straight up)
  • While still looking/reaching up, reach behind with your R hand to touch your R heel (hold)
  • (repeat this motion with the other hand)
  • Full Camel – work both hands back to your heels and open your chest to the sky

Pigeon stretch

  • Lying down, place R foot on left knee, raise left knee and pull gently towards your body with both hands
  • Half-Happy Baby – place your R hand in the arch of your R foot, keeping the 90 degree bend at the knee, straighten the opposite leg to the floor, and pull R knee gently towards the ground.

————–

Advanced Circuits (if time allows; attempt with caution)

Deep Lunges

  • Low-Lunge position, but elbows down alongside your front leg (or just reach your hands down as far as you can)
  • Side Lunge – rotate your straight leg out on the heel, hands planted for support
  • (switch sides)

Bridge(+Wheel) and Plow

  • Bridge on your back, bring you feet right below your knees. Lift your hips (inhale, then squeeze your glutes and abs before you engage your back muscles) and hold for 10 seconds. Repeat 3 times.
  • Wheel (crazy): from bridge, place your palms flat on the ground (by your ears, fingers toward your toes, elbows close) with your core engaged, then push upward with your arms, stabilize and then hold
  • Shoulder Stand / Plow: From your back, lift your legs up and support your lower back with your hands (elbows on the ground). Work your weight onto your shoulders, pointing your legs as high as possible. For Plow, slowly move your legs over your head to touch your toes to the ground (if possible). Hold.

————–

Spinal Twist (closing)

  • Grab your R knee in your opposite hand and pull it across your body, straightening your right arm out away from your body. (hold)
  • (repeat this cycle with your other leg)
  • Pull both knees to your chest and rest in an egg shape, rolling slightly on your back
  • Corpse Pose (hold for a while, relax, breathe)

Check-in

  • Straight leg forward fold (note how far you can stretch)
  • Seated forward fold (hips then round back)
  • Squat Butterfly

COR/NOR/COT: Prayer for the recovery and health of the group as they hit it hard this month. — for JazzHands’ battles with insomnia and other PAX as they fight the fartsack and attempt to live out their best intentions.

9.3.20 — The Good Form Q

The PAX (Big Mac, Wet Burrito, SAGA, DaVinci, Archive, HotBox, Crack, Crash, Shiplap, Bloomer, Panhandle, Banks, C3PO, Tortuga, Gummi Bear, Captain Crunch) met in the Gloom on with a chill in the air. The Q had just finished re-watching our performance on IronPAX and felt it was time for a word of exhortation and a chance to practice on what he preached.

Warm-O-Rama

  • Imperial Walkers
  • Arm Circles / Seal Claps / Raise the Roof

(a long-winded speech on the evils of Bad Form and the virtues of a different path)

  • Jog to North baseball/soccer field

The PAX broke into two teams and were charged with calling out bad form in the other team as we did reps to failure. Subsequently, very good form was used by all and no penalties were awarded.

Form Fight! (Team Call Out x3 Penalty: Each member does 5 Burpees)

  • Slow Ranger Merkins – To Failure without breaking form
  • Slow Deep Squats – To Failure without breaking form (or most still standing after 2 min)
  • Plank – To Failure without breaking form

No Mercy Mile (as per usual we only had time for 400m)

  • Bear Crawl (100yd)
  • Jog (100yd, 25 Merkins at half-way) (Individual call-out penalty +5 reps)
  • Lunge (100yd) (Individual call-out penalty: go back three stones)
  • Jog (100yd, 25 Squats at half-way) (Individual call-out penalty +5 reps)

Not Enough Mary

  • T-Plank (on elbow) hip-dips
  • Flutters IC x 25 (Straight. Legs. Pointed. Toes.) no time for more… 😥

(jog back to flag)

COR / NOR / COT: For the integrity to watch our form in all aspects of life and choose to do things the right way no matter how hard — the courage to lovingly call a brother out and encourage good form.

8.29.20 — The First Yoga Day

Well, it finally happened. After some hard-hitting muscle-aching workouts, YHC had had enough. If he was going to make a 6-Pack this week and survive IronPAX, it needed some active recovery and a good stretch. Posting the EC preblast to the group, a few willing participants (Double Beef & Cheddar, Too Big to Fail, Shiplap, Banks, Big Mac, Crunch (QIC)) decided to give our Q the benefit of the doubt. On a nice warm, muggy Friday morning, we assembled in the Gloom.

Warm-O-Rama:

  • Run a quick half-mile, including the hill. Get a lather going. Then head to the tennis court for some good traction and a non-lumpy surface.

Check-in

  • Straight leg forward fold (note how far you can stretch)
  • Seated forward fold (hips then round back)
  • Squat Butterfly

Beginning

  • Begin in Child’s Pose, extending arms in front of you
  • Plank to Down Dog to Forward Fold
  • Extra: Hands interlaced behind your back, stretch knuckles to sky and lean forward slightly

Table / Mountain (Cycle x 4)

  • Forward Fold (toe-touch)
  • Table Pose (straight back, bend knees if needed)
  • Forward Fold (toe-touch)
  • Mountain Pose (hands raised but open in a Y-shape)

Low Lunge

  • Plank (knees if needed) / Up Dog / Down Dog
  • R Leg Lift then forward to Low Lunge to
  • Crescent Pose (arms raised but open, tail-bone tucked in, abs engaged)
  • Split Prep (hands down, forward leg straight, rest on back knee)
  • Walk hands forward and lift back knee, then raise forward hand high Low-Lunge+T-Plank (hold)
  • Lower back knee, reach high hand back for a quad stretch (hold)
  • Both legs back into Cobra
  • (Switch legs and repeat)

Warrior

  • Down Dog
  • Move R foot forward to Low Lunge
  • Turn out back foot 90 degrees and move into Warrior 1 (hands raised) (hold)
  • Warrior 2 (hands forward and back)
  • Reverse Warrior (move forward hand high, back hand rests)

Camel Cycle

  • Table Top to Kneeling (toes curled is slightly easier)
  • Half-Camel pose (hands out straight in front, then rotate gaze and hands straight up)
  • While still looking/reaching up, reach behind with your R hand to touch your R heel (hold)
  • (repeat this motion with the other hand)
  • Full Camel – work both hands back to your heels and open your chest to the sky

Pigeon stretch

  • Lying down, place R foot on left knee, raise left knee and pull gently towards your body with both hands
  • Half-Happy Baby – place your R hand in the arch of your R foot, keeping the 90 degree bend at the knee, straighten the opposite leg to the floor, and pull R knee gently towards the ground.

————–

Advanced Circuits (if time allows; attempt with caution)

Deep Lunges

  • Low-Lunge position, but elbows down alongside your front leg (or just reach your hands down as far as you can)
  • Side Lunge – rotate your straight leg out on the heel, hands planted for support
  • (switch sides)

Bridge(+Wheel) and Plow

  • Bridge on your back, bring you feet right below your knees. Lift your hips (inhale, then squeeze your glutes and abs before you engage your back muscles) and hold for 10 seconds. Repeat 3 times.
  • Wheel (crazy): from bridge, place your palms flat on the ground (by your ears, fingers toward your toes, elbows close) with your core engaged, then push upward with your arms, stabilize and then hold
  • Shoulder Stand / Plow: From your back, lift your legs up and support your lower back with your hands (elbows on the ground). Work your weight onto your shoulders, pointing your legs as high as possible. For Plow, slowly move your legs over your head to touch your toes to the ground (if possible). Hold.

————–

Spinal Twist (closing)

  • Grab your R knee in your opposite hand and pull it across your body, straightening your right arm out away from your body. (hold)
  • (repeat this cycle with your other leg)
  • Pull both knees to your chest and rest in an egg shape, rolling slightly on your back
  • Corpse Pose (hold for a while, relax, breathe)

Check-in

  • Straight leg forward fold (note how far you can stretch)
  • Seated forward fold (hips then round back)
  • Squat Butterfly

COR/NOR/COT: Prayer for Big Mac’s friend’s wife and their dealing with a bad cancer diagnosis – for the members of the group (present and elsewhere) for focus and clarity to be on mission today and through the week.

MOLESKIN: This was a surprisingly awesome workout. A little bit or muscle strengthening, a decent sweat, and some great recovery. I’m a yoga fan, despite having not done it in a long while, and I was surprised how amazing I felt heading home and having breakfast. Seemed like the rest of the group felt some good vibes as well. Probably going to be a regular feature, especially after IronPAX workouts.

8.17.20 — Killer Bags

7 PAX (Shiplap, Too Big Too Fail, Banks, DaVinci, Sparrow, Archive, Captain Crunch(QIC)) continued their August with the singular goal of being too sore to do IronPAX. Shiplap brought some heat this morning with an EC sandbag/coupon circuit for the four PAX who wanted to kick-start their Monday.

Shiplap with that wild animal look in his eyes on a heavy-hitting EC:

20200817_050808.jpg

Afterwards they kept the weight heavy as the sandbags left the AO for some time on the march and a small reminder of the pain in store next month.

Warm O Rama:

  • Motivators IC x 5
  • Mountain Man Poopers IC x 15
  • Standing leg and back stretches

Formation:

Ruck to the Falcon’s fields. PAX divided up into two teams, forming two side by side columns. Each team took one sandbag for the frontmost PAX, who set the pace, dropping the bag for the next PAX and falling in at the rear of their column (reverse scout-run style). Gung-ho PAX (Archive/Banks) initiated a ruck+sandbag shuffle, which set an accelerated pace for the remainder of the march.

Arriving at the closed football field, the PAX marched on for the baseball fields and a modified reprise of last years IronPAX “Killer Bs” workout:

Each team of PAX complete the following set on repeat.

  • Ruck Drag (10 yards)
  • 10 Burpees (Jumping over rucks)
  • 10 Bonnie Blairs (or standing lunges) while holding ruck
  • 10 Big-Boy Sit-ups

PAX take turns running the sandbag down to the third base line and back to the group, handing off to the next PAX. AMRAP until time to ruck back, using the same formation and a faster pace.

Brief Mary:

  • 40 ruck curls OYO
  • Copperhead Deep Ruck Squats IC x 20

COR/NOR/COT: Prayers for the group to continue pressing in hard this week to the challenges and obstacles that we will face. — To remember our need to share our weight and to take on others burdens — for strength and wisdom to protect and support those who are weak and resist those who are strong but evil. — Blessings on the good line-up of VQs this week!

7.28.20 — Keep Tuesday “Extra” (Again?)

With mist off the lake and plenty of dew on the ground, the PAX rolled in (DaVinci, Big Mac, TBTF, Shiplap, Banks, HotBox, and Crunch(QIC)) ready to get after it. The Q had recently injured himself in a brief 2 seconds of woodworking stupidity, so his planned coupon-heavy beatdown was out the window. The challenge, to bring the heat with some classic bodyweight movements worthy of the name of beatdown and balance out the merkin mania that has seized the Qs of recent weeks.

The Standard

  • Motivators
  • Don Quixotes x15
  • Mountain Man Poopers ICx15
  • Dora 1,2,3 (but with Bernies (Bernices?) on the hill run) — It was fun to introduce this bread and butter workout to a few of the newer PAX. As Shiplap explained, “it’s like Greta, but without the coupon”. lol.

The Business End

Time to repeat those muscles but with some heavier hitting reps to dial things up. 

  • Archer Push-ups x10
  • Ol’ Ironsides (Boat/Canoe + American Hammer ICx20 (x2))
  • Dan Taylors (you know and love them, now do them up to 11!) — we worked in some wider side-to-side lunges to mix things up a little bit. TOTALLY different muscle groups…

“Abs for Days” (15 min of Mary)

The flip side of “if you can’t do it, don’t Q it.” is “Q to your strong suit”. Apparently, I’m known for core exercises, so we did some until it hurt, then we did some more.

  • Dr. W’s ICx15
  • 100s OYO
  • Crunchy Frogs (aka “Dutch Bazookas”) ICx10
  • Heel Touches ICx20
  • J-Lo #1 ICx15 each side
  • J-Lo #2 ICx20

COR/NOR/COT — It was a beautiful day that made you grateful to be out and awake for it. Prayers for the group, for God’s presence to be with each of us as we go about our day serving those around us. Lifting up the brothers here, in Naperville, and beyond that more would be added and that the PAX would grow in grace and wisdom in this season.

06.30.2020 – Restrictor Plate Racing

It was another humid day at the AO, but 6 PAX (Archive, Captain Crunch, TBTF, Banks, Katniss, Gummibear) showed up for the beatdown. YHC promised to try something more creative than usual and hopefully didn’t disappoint.

Warm-O-Rama:

  • 7x Motivators
  • 15x Tin Soldiers

The Thang:

The PAX broke up into 3 teams – Archive & Captain Crunch aka Caphive, Gummibear and Katniss aka Gumminiss, and Banks & TBTF aka Bantf. Each PAX was responsible for the following reps, but the team could split them up however they would like:

  • 5x Burpees
  • 10x BBS
  • 15x Coupon Curls
  • 20x Merkins
  • 25x Squats

After the reps were complete, the PAX needed to run to the top of Hoffa, first full team to the top won that round. After each round, one PAX on the winning team would progress to increasingly harder reps.

First set of restrictor plates:

  • 5x Blockees
  • 10x Coupon Sit Ups
  • 15x Double Coupon Curls
  • 20x Hand Release Merkins
  • 25x Coupon Squats

Second set of restrictor plates:

  • 5x Sandees (Burpee with a Sandbag)
  • 10x Sandbag Sit Ups
  • 15x Double Coupon Curls
  • 20x Hand Release Merkins
  • 25x Sandbag Squats

The results:

  • Round 1 went to Caphive, they added the first restrictor plates for 1 PAX
  • Round 2 went to Bantf, they added the first restrictor plates for 1 PAX
  • Round 3 went to Gumminiss, they added the first restrictor plates for 1 PAX
  • Round 4 went to Caphive, they added the first restrictor plates for both PAX
  • Round 5 went to Gumminiss, they added the first restrictor plates for both PAX
  • Round 6 went to Gumminiss, they added the second restrictor plates for 1 PAX
  • Round 7 went to Bantf, they added the first restrictor plates for both PAX
  • Round 8 went to Caphive to finish it off

Final Score: Gumminiss – 3, Caphive – 3, Bantf – 3

After all PAX were sufficiently gassed, we put everything back and circled up around the flag.

COR/NOR/COT

Prayers for safe travels for us all this summer as we venture off into the world and that we all keep things in perspective and don’t let the news in the world today get us down. Great job today men!