11.29.19 — Black Friday Rucking

What better to do with a long weekend but get a good long ruck in? 9 PAX jumped at the opportunity to wake up early, and hit a FREE door-buster fitness opportunity. Walking with weight. Banks, TBTF, Noodles, and Crunch hosted the return of Reactor and Shakespeare with (the as yet unnamed) Chris, Matt, and Don.

Turning their back on the temptation of donuts and coffee, they got down to it with a ruck start time of 0538. A quick hike up North past Geneva and the Wheaton Christian Grammar school and on over to Kline Creek Farm before heading back toward Wheaton. A quick jaunt over the bridges at the Towers and the Fairgrounds before cutting through Lincoln Marsh and heading back to Northside Park, where the donuts were a bit more tempting after 10.2 miles and three solid hours of ruck work.

Good conversations maintained the whole time, only occasionally punctuated by some ruck-shuffle. Topics ranged from good wool socks and the other virtues of CostCo to the various temperaments of pre-schoolers and the benefits self-imposed phone-time limits. Calories burned, weight moved, and the brotherhood encouraged, all before breakfast.

Average pace maintained: 17min / mile

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11.11.19 – 11.11.1918 The “Armistice” Shuffle

6 PAX posted were not deterred by the beginnings of our Veteran’s Day snow-dump. For their valor against the fartsack on a blustery day in the Gloom they received a Ruck-Day inspired by Team RWB’s “Armistice” WOD.

The Set:

  • 11 Thrusters IC
  • 11 Burpees OYO
  • 19 Squats IC
  • 18 Lunges OYO

The Mileage:

Perform the set. Ruck 1.1 miles to the Wheaton North HS flag-pole, repeat the set, ruck 1.1 mi back to the shovel flag. Lotta shuffling.

  • 11 Ruck-Deadlifts IC

(Total Mileage: 2.4mi at a 4.8 mph pace! Way to get after it, men!)

COR/NOR/COT: Prayers for our Vets for community, encouragement, support and serving them as they have served and continue to serve us. — for health and support in Gummi Bear’s family (esp. M. and youngest) as they live and grow — for Noodles as he holds the line at home — all the brothers as we start a new week: strength, endurance, courage, leadership

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11.9.19 – Upper Body Blast

It was another beautiful day at AO Mastodon, and we had 8 PAX (Noodles, TBTF, Hotbox, Gummibear, Archive, Jazz Hands, Captain Crunch, Banks) show up for the promised upper body shredding. As an added bonus, the forecasted wind did not materialize, so with the sun shining thanks to daylight savings time, our PAX headed off for a beatdown in fantastic weather.

Warm-O-Rama: The Usual

  • 7x Motivators
  • 15x Tin Soldiers

Thang 1:

We started with a mosey through AO Mastodon completing the following exercises along the way:

  • Route 66 – Stop at each light post and complete 1 Burpee, increasing burpees at each light post until 11 are completed – 66 total burpees
  • Flat Tire – The PAX partnered up and performed a wheelbarrow followed by derkins in the following counts: 4 steps wheelbarrow, 1 Derkin; 8:2, 12:3,… finishing with 40 steps wheelbarrow and 10 Derkins. (This was definitely a challenge to complete and the PAX traded roles frequently)
  • Bataan Death March – Run in a line and the last PAX drops and does 5 Burpees, and then catches back up. We completed 1 round and finished at the C.O.O.T.I.E.S station (Shoutout to Captain Crunch for the naming rights)

Thang 2: Interval training

We completed sets of Pullups, Burpees, Merkins, & Dips. Starting at 5 reps each and increasing to 10 reps each in 2 minute intervals.

3 MOM

  • 20x LBC’s
  • 20x Oblique LBC’s to each side

COR/NOR/COT

Prayers for Jazz hands Mom on her upcoming surgery, his coworker, and for his knee to heal. Prayers for a strong week, and for TBTF to get good news about his job.

10.28.19 — Every Ruck Day Shufflin’

With a new appreciation for just how warm 40 degrees is, 5 PAX (Noodles, Gummi Bear, Too Big To Fail, Archive, Crunch(QIC)) posted in the Gloom for another Ruck Day. This time it was two quick laps around followed by a little PT circuit to finish out the time.

Warm-o-Rama:

  • Mountain Man Poopers IC x 10 (we miss you, Banks!)
  • Imperial Walkers IC x 20

The Shuffle:

  • 1.75 miles in 21 minutes flat for a solid 12:00 mile-time (5mph)

The Team Spartan ruck circuit:

1 PAX each on the following exercises, rotate when the hill runner returns:

  • Hill Run + 10 ruck-pushups
  • Thrusters
  • High Pull / Ruck Swings
  • Plank Pull-through
  • Ruck Lunges

COR/NOR/COT: Prayers for Noodles’ family and their rest (praise for breaking the 4 hour mark on sleeping!) — for Archive and the long wait to hear back from the hiring process — for focus, discipline and character for the week ahead.

10.26.19 – APFT, take 2

6 stalwart PAX (Noodles, Jazz Hands, Banks, Crunch, Archive, Gummi Bear) met the misty, chilly gloom head-on looking forward to their quarterly check-in. The brisk air was motivating as they warmed-up and then gave it what they had. If their scores did not improve we firmly content that their overall form was much improved this time around. Look to next quarter for some solid acceleration. Crunch at least needs to work on his core…

Warm-o-Rama

  • SSH ICx25
  • Ballerina Toe-Squats ICx25
  • Bat Wings ICx20
  • .6 mile mosey

“The” Test

  • 2 min AMRAP Merkins
  • 2 min AMRAP Big-boy sit-ups
  • 2 mile timed run

COR/NOR/COT: Prayers for Jazz Hands mom, who got good enough blood work back and is now looking forward to a mid-November procedure — for M. Jazz Hands as she deals with some physical ailments and the blues — Archive as he waits to hear back from the Itasca hiring process — Noodles and his house as they seek more concentrated and extended sleep for baby and parents — prayers for leadership, clarity of purpose, and strength of spirit for the coming week.

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.