7.26.21 — GLEE WEEK: A “Wicked” Ruck Day

Having missed out on the previous three weeks of nonsense, YHC was eager to dive back in, and SAGA had provided the perfect opportunity, a chance to Q a musical-themed beatdown. 14 unsuspecting PAX (Beaker, Katniss, Hot Box, Sparrow, SAGA, Crack, Jolly, Tortuga, Big Mac, Cookies, Panhandle, Shiplap, DaVinci, Noodles, Captain Crunch (QIC)) posted with me to start the week in style.

Warm-o-Rama

  • Mountain Man Poopers IC x 10
  • Abe Vigoda IC x 6
  • Michael Phelps OYO

No One Mourns the Wicked (6:40) / The Wizard and I (5:09)

  • Ruck a mile

Intro to Rivalry: green team vs white team. Best team in each category earns one point

What is this feeling? (3:33)

  • Just Bearcrawl ruck drag (furthest team overall wins) Green Team: 1, White Team: 0

Popular (3:45)

  • Curls + Blockees on every “Popular” (most combined curls wins) Green Team: 1, White Team: 1

Defying Gravity (5:54)

  • Dora-Style Pairs for Bernies + Thrusters (most combined thrusters wins) Green Team: 1, White Team: 2

Penalty Time: No Good Deed goes unpunished!

No Good Deed (3:32)

  • Flying Monkey Humpers (10 Monkey Humpers + 3 Star Jumps, repeat until dead) + On the phrase “Good Deed” = 1 Burpee per point your team earned (The PAX were spared from this by the Q running overtime)

For Good (5:07)

  • Side Plank for the 5 min, switching to the “Elphaba” hand / “Glinda” hand when either sings, or High Plank when both are singing.
    This was fun to watch / listen to, but the best part was practicing it the night before and feeling how awful it was to plank for so long to a slow song with long pauses and imagining (correctly) the mumblechatter to come. It did not disappoint.

Despite having planned to be done with time to spare, too much time adding up scores to determine which team won made transitions larger than budgeted. Even dropping a song, we ran overtime.

COR/NOR/COT: Prayers in celebration of Cookies’ housing situation being sorted for the near future — prayers for the PAX traveling

MOLESKIN:

Planning this Q, it was really fun remembering how much I loved this musical when it came out.
The bulk of the play is messing with the ideas of who is good and who is wicked, and who gets labelled or judged as good or wicked.
As a literature major, let me be the first to say that there is plenty of hogwash in Postmodernism, but one of the goods it provides is a wealth of opportunities for gaining a new perspective. It’s an opportunity to maybe judge people a little less, to see them (hopefully) a little closer to how God sees them.
Listening through it again for this Q, I was reminded by the harsh, foolish and ill-informed words of the crowds that we should be slow to judge others. Jesus tells us twice in the Gospel of Matthew that what we bind on earth is bound in heaven and what we loose on earth will be loosed in heaven. In a very real sense, what judgements we render upon our neighbor are damnation or salvation to them. May we be slow to judge others, and abounding in mercy, even as God has shown us mercy.

6.24.21 — The Usual Suspects

As a beautiful sunrise lit up the clouds over MASTODON, 14 PAX (Archive, Aloha, Jolly, Sparrow, Whittler, BOGO, Jailbreak, Cookies, Bloomer, Banks, Beaker, Katniss, Captain Crunch) wandered their way into some pleasant weather and some odd muscle groups.

Warm-o-rama

Motivators IC x 7
Mountain Man Poopers IC x 15
Abe Vigoda IC x 7
Michael Phelps OYO

Squat Form (90 or bust!)

40 Certified Squats – no one goes up until everyone is at 90

MOM-E:

5 Bonnie Blairs (each side)
5 Derkins
5 Dips
Plank for remainder
(then 6, 7, 8, 9, 10, then descend back to 5)

Work Like an Animal

Around the BASE of Hoffa – Bear Crawl 1st half / Crab Walk 2nd half
Dutch Skate while the fireman watches on
Broad Jump(Frog) / Duck Walk to the parking lot

6MOM

Curb Stomp your partner
Crunchy Frogs (aka Dutch Bazookas) IC x 40

COR/NOR/COT: prayers for traveling PAX — praise for DBC’s safe return — for Archive’s return to the Gloom — for our eyes to see and our ears to hear those who need us this week.

5.29.21 — Just a bit of silliness, really

In the immortal words of Dolly Parton: “Hit ’em where the sun don’t shine.”

In contrast to Wednesday, the sunrise was crowning the trees in glory at AO-TAR PIT, as 10 intrepid PAX (Big Mac, Beaker, Draper, SAGA, Panhandle, Noodles, Hot Box, Da Vinci, Katniss, Capn Crunch(QIC)) gathered for what promised to be an atypical day. The Q did have a plan, but the details were yet to be filled in in their entirety. Without much explanation and some odd warnings, they began their adventure. The objective was to work out some muscles we haven’t used since grade school.

Warm-O-Rama:
– Goofballs IC x20
– Abe Vigoda IC x10
– Batwings IC x10
– Mountain Man Poopers IC x20

Recon Jog

Thang 1: DIY OCR

We all pray in different ways, and in our own way we lended our thoughts and support to those brave souls entering into the Frontline OCR. We divided into two teams of 10 and took turns making stuff up, establishing routes for us to race across or around the playground, performing different exercises or feats of athleticism against members of the other team.

Highlights include Bear Crawls, more Bear Crawls, Bear Snake, Bear Indian Run, pull ups at extreme heights, Dolly Partons(reprise), Derkin sprints, gimpy one-legged-race + burpees (gimpees?), and a kiddy slide that almost defeated the entire gathering of the PAX, and Hot Box and Beaker closing out the day showing everyone how it’s done on the 5 meter beam cross.

Thang 2: Adult Duck Duck Goose

Inspired by one of (not yet)FiA’s workouts, the PAX circled up for a bit of Duck Duck Goose before continuing their OCR. Like normal duck duck goose (or grey duck???), except that all the PAX perform a standing exercise, and when you get called “duck” you perform 10 merkins. Afterwards, we continued the choose your own OCR.

COR/NOR/COT: prayers of thanks for Noodles’ opportunities and the many blessings of life — thanks and intercession in the midst of SAGA’s trials/blessings — for Panhandle’s daughter in Mexico — for the Frontline OCR crew and their endeavors and camaraderie

KUBB with 28

Backblast

AO Mastodon, 5/18/21, 5:30AM

Twenty-eight PAX posted for a friendly beatdown this beautiful morning.  After a quick WOR of 5 count motivators, OYO arm circles and Michael Phelps, and 10 copperhead merkins IC, we moseyed over to Dan Taylor alley for Thang One.

Thang One: KUBB 1

With way more men than I anticipated, I made some modifications to my plan as we moseyed to Dan Taylor. KUBB was set up between two soccer goals. Men partnered up. I sent seven pairs to one side of the pitch and seven to the other side. In each partnership, one HIM ran around a marked route while the other earned tosses and tossing.  A toss was earned with 30 merkins, 30 lunges, or 30 squats. When a team knocked a block down, the PAX present on that team ran a short lap around their soccer goal before continuing. When the runner of the pair returned, partners switched roles.

Instead of tossing a baton at the blocks, PAX could choose to take a frisbee and attempt to hit a set target. A successful hit resulted in a free block knock down. 

Once a team knocked down all the blocks they did ten burpees before attempting the king.

Team 1 was victorious in round one.

Thang Two: KUBB 2

Same as round one with shorter running route, 15 reps each: hand release merkins, Bonnie Blairs, jump squats.

Team 2 won this round.

Mary/ tie breaker

Back at the flags teams circled up for a plank-off to determine the winner. After a few minutes of planking, merkins were mixed in.  With six or seven PAX left we went to plank with arms bent to 90 degrees.  It came down to Waterboy and BigMac with Waterboy pulling off the win. Go team 2!

NOR: Gummi Bear, Wet Burrito, Doublemint, Panda Express, Ralphie, Achtung, BOGO, Captain Crunch, Shiplap, Saga, Binford, T-Bone (respect), Hot Box, Cookies, Cheese (respect), Bloomer, Panhandle, Jolly, Crack, Sparrow, Getaway, BigMac, DaVinci, Waterboy, Watson (respect, respect, FNG), Beaker, Heist (FNG), Tortuga Q

COT: Prayers for Crack’s M with a doctor’s appointment for a long term problem on Friday, Crack’s family as K-Pop graduates, his oldest comes back home from her internship, and all the changes coming their way, Tortuga and his M go to a new psychologist this Friday for some intensive therapy for her anxiety.

Praise for bodies that work and men to push us on.

Backblast – 5.17.2021 – Today was a Good Day

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

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: Thursday, May 6, 2021 “Sands of Time” 5:30AM @ AO Mastodon

We did PT with sandbags. Pretty simple stuff.

WOR:

20 Bat Wings

20 Goofballs

40 Slow Merkins lifting alternate leg (the moaning started here)

THANG 1:

PAX take turns with Sandbags going from lantern to lantern around the AO Path

At each lantern:

PAX with the Fat Man (120lb sandbag) calls an exercise from the pool of suggestions or comes up with something of their own and all the PAX do that exercise.

  • Fat Man does 10 reps

  • Small Bags do 20 reps

  • Bagless do 40 reps

Once complete do the holding exercise for the 6

Drop the bags and someone else carries it.

Sandbag

Bagless

Holding Exercise

Chest press

Merkins

People’s Chair

Side Lunges

Plank

Bent over Rows

Tricep Dips

Boat

Squat-press

Air Squats

Reverse Plank

Curls

Leg curls

Canoe

Good Morning

Al Gore

Overhead squat

No Surrenders

Side Plank

Split Squat

Low squat

We had enough sandbags and PAX that everyone had one turn with Fat Man, and had a small bag about every 2nd or 3rd lantern.

THANG 2:

Man Rise up Hoffa, sandbags included, Sandees/Burpees at the top. Shiplap did his sandies with the Fat Man followed by Nantan Banks getting in his own 10 bonus reps. YHC tried one with the Fat Man and found it could barely be lifted overhead, so the workout ended abruptly.

Mosey back to the flags was definitely slow today.

NOR: Aloha, Archive, Banks, Beaker, Big Mac, BOGO (FNG), Cookies (Q), Dress Code (FNG), Gummi Bear, Hotbox, Jolly, Katniss, Picasso, Shiplap, Sparrow, T-Bone ¡Respect!, Tortuga ¡Respect!, Wet Burrito ¡Welcome Back!

Run Club

Backblast, 4/2/21, 5:30AM, AO Ground Zero

Eleven PAX posted for this morning’s festivities. @Cookies, @DaVinci, and @Sparrow modified as needed and rucked to spare their knees and/or ankles.

The rest of us warmed up with a 1.4 mile jog over to the Blanchard Road hill, located next to Crossway Books. We ran the hill slowly the first time, made the return trip back down and did it again, increasing our speed each rep so that by the fifth ascent we were at an all out sprint.

Once hills were finished we sprinted the length of the island on Crescent Street that starts just east of the College Ave train station and goes to the end of the block. @Shiplap crushed us. (I think he might need to gain some of that weight back to slow him down a bit.)

The return trip got us back to the AO just after 6:15. We ended up just shy of 5 miles for the run.

NOR: (in alphabetical order) Beaker, Cheese, Cookies, Crack, DaVinci, Jolly, Katniss, Shiplap, Sparrow, T-Bone, Tortuga (Q)

COT: We prayed for T-Bone working to finish a deal with work, Crack and his work trip out east next week, for new believers Sparrow and his team witnessed to from Iran last week – for the strengthening of their faith, Sparrow whose feeling were hurt (not by @Jolly or anyone from F3, surprisingly).

Moleskin: Keep working on our verse of the week, and don’t leave the six behind: check in with your team and encourage/ push the stragglers to finish off the first part of Ephesians 2:8, “For by grace you have been saved through faith.” Next week we add the next chunk, “and this is not your own doing; it is the gift of God.”

Backblast: Revised SuperDora 03/23/2021 5:30AM @ AO MASTODON

One month ago YHC attempted to create something Super, but as has been observed lately, this PAX never does anything half-assed. In this case it was not only too complicated, but also an insane quantity of reps that even the valiant baker’s dozen HIMs could not complete. Now, with the warmer weather, a new version of the SuperDora has emerged, and the PAX of F3-Wheaton were ready to meet the challenge: Banks, Beaker, Big Mac, Cookies (Q), Da Vinci, Hotbox, Jolly, Katniss, Panhandle, Saga, Shiplap, T-bone, Tortuga, Whittler

WOR: Daisy pickers and some leg stretching, Arm circles and some arm stretching.

THANG: SuperDora, revised version

Instead of pairs, the entire PAX was challenged to complete exercise reps including both cardio exercises and PT. Carry your coupon with you everywhere you go, and don’t linger at any one station too long. Exercise completion tracked by moving tokens from one bucket to another at 4 stations:

Station 1 – Hoffa: 50 tokens

1 Redrum up and down Hoffa per token

Station 2 – Cooties: 100 tokens

5 Pull ups or 10 Inverted rows or 10 Kettlebell swings or 10 Derkins per token

Station 3 – SHOP: 150 tokens

10 Curls or 10 Chest press or 10 Overhead press or 10 Tricep Extensions or 20 One arm rows or 5 Picnic table press per token

Station 4 – lamppost: 200 ‘tokens’

10 BBSUs or 10 Outlaws or 10 American Hammers or 5 Hodors per token

The PAX split up and got to work. It turns out that the Cooties and SHOP were very popular and all reps were finished before 6am, but there were plenty of Mary and Redrums still on the board to keep the PAX going to the end. With one Redrum token remaining and less than a minute left a beautiful Manrise rounded things out and the Q deemed the SuperDora complete!

3.20.21 — The Vanilla* Spartan

In the early dawn 12 PAX (Banks, Jolly, Panhandle, DaVinci, HotBox, Katniss, Beaker, Bloomer, Saga, Gummi Bear, Tortuga, Capn Crunch(QIC)) found themselves at a frost covered TAR PIT where YHC was eager to start the clock. After a quick warm-up of usual exercises, and some mumbled comments about leg-work. They shouldered the available sandbags and ruck (120/65/65/30, respectively) and did a recon mosey of the south football field, ultimately deciding to make due with the IronPAX field despite its tarp cover.

Having attempted a full Spartan at the Mastodon without success on multiple occasions, the Q had his eye set on the full 30 rounds today, with ample time available if they didn’t mess around. He had full faith in the PAX.

Warm-o-Rama:

  • Motivators x 7
  • Mountain Man Poopers IC x 10
  • Abe Vigodas IC x 10
  • Sandbag recon mosey

The Spartan:

Having attempted something like a Spartan a few times, always with heavy modification, this would be the first time the F3-Wheaton crowd had done it vanilla (i.e., flat ground, 100 yards, no coupons), and the routine was new to many of the PAX. Thankfully it was incredibly easy to explain. But that didn’t stop the Q from failing to fill in all the details, opting instead to start the PAX off with just the first third having been verbalized.

Rounds 1-10: The Time Hack

  • Run 100 yards, 10 Merkins, mosey back, EMOM — This was vanilla enough. However, our mosey was timed, and an aggressive benchmark of EMOM Spartans was thrown down by the Q, while still waiting for the return of the 6 before starting each round. We were close, but averaged about 1min 12 seconds overall, for a 12 minute finish time on this third. The Q decided a quicker pace was needed to ensure victory.

Rounds 11-20: The Millennial Mosey

  • Run 100 yards, 10 Merkins, 30 LBCs(Millennial style) — To shorten the cycle time without killing the 6, we dropped the mosey, and instead “rested” for the length of time it took for the first PAX to reach 30 LBCs. At that point all PAX jumped to the line for the next run.

Rounds 21-30: No Bag Left Behind

  • Run 100 yards, 10 Merkins, mosey back (+sandbags) —With the time gained by the Millennial cheat on the middle third, we had 20 minutes left in the Q to finish the final 10 rounds. We could afford an actual mosey. The group was fairly close together on pace, so the Q explained that the sandbags were there in case someone was too far ahead of the group and needed more resistance in their workout. The PAX took this as an invitation and for most of the remaining rounds all bags were shouldered for the first half of the run (dropping them at the 50 yard and finishing the sprint).

Finishing with a few minutes left on the clock, they rounded out with some Mary, and appreciated just how much hip-flexors are involved in our favorite “ab” exercises.

3MoM:

  • Ol’ Ironsides: (Boat/Canoe + American Hammer IC x 10) x 2
  • Oblique LBCs — Right IC x 10, Left IC x 10
  • LBCs IC x 10

MOLESKIN: Break your tasks into small chunks and keep chipping away. Achieve what you set out to do.

COR/NOR/COT: Prayers for Jazz Hands’ friends Bryan and Lauren — Wisdom for Hot Box and M as they seek to navigate family conversations — For Tortuga’s M and Saga’s M — for all the brothers, that they would lean into life / work / family as well as they do their workouts, and that we would both have and give support in those spheres.

Glad to hang with the TAR PIT boys after a long time away, seeing faces old and new and appreciating just how much is going on across F3 Wheaton in a given week. Not captured on film, but seared in my memory of this morning: The glory of Gummi Bear’s tireless flying across a field of frosted grass yards ahead of the pack. DaVinci’s dogged grip on his bag for the full 100 yards plus the merkins and the return. Bloomer cleaning 120 pounds just like everyone imagines themselves doing in the moment before their first attempt.

The TAR PIT HIMs and their weight
Post-Spartan Mood