6.24.19 – Ruck Mondays – 82nd Airborne

Two PAX (Noodles / Crunch) posted in the bright mid-summer “gloom” to start the week off right with the last of the GORUCK June workouts: the 82nd Airborne Workout. After waiting a respectful time (10 IC Tin-Soldiers) for any borderline fartsackers to race into the parking lot, they started out on their mile:

82nd Airborne:

8 rounds for time: (32 min)

  • 8 Shoulder Press
  • 20 Plank Pulls (10 per side)
  • 8 Ruck Swings
  • 200m Ruck (with added sandbag, optional)

With some extra time we moseyed to the hill for some bonus work (with the ruck on):

  • Hill Sprint
  • Bernie (sprint)
  • Bear Crawl

2 MoM:

  • American Hammer ICx20

NOR/COR/COT: prayers for hiring process at Noodles work and health for Noodles M (and baby) as they await the new arrival. — For a strong start to the week and good commitment from us and the other PAX in the group, that we would Get After It in work, home, and personal arenas. — For good preparation and safe travels for the Crunch household as they trek out to Colorado for a few weeks.

 

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.

6.3.19 – The Ruck 5k *With Friends!*

Our Monday Rucking Squad (4 PAX strong at Noodles, Hoser, Archive and Crunch(QIC)–and almost Toolbox!) was greeted with some pleasantly bug-free 50 degree weather as we met up and got down to it. The Challenge: get 3 miles in between 5:30-6:15. Short, simple, but not easy. A few imperial walkers and butt kicks and we were off!

We were hovering right around it the whole time, with the need for a prompt work-friendly exit as our motivation. Ultimately just missing the mark at about 47 min total. A solid start to June’s mileage heavy D-Day challenge, but plenty more miles to come!

With reaching the finish-line a few minutes overtime we even peaced out without a COT (or selfie!!) Your hasty Q offered up TAPS on his way home, but some penalties are probably in order…

Well done, HIMs. Next week, the D-Day 75 Anniversary PT workout!

6.1.19 -No PAX Left Behind

Another sunny blue-sky morning greeted YHC as he attempted to accomplish far too many tasks in the hour before making it to the AO to Q. All of which might have been fine if the Cosley Zoo 5K/10K had not just locked down all parking at the AO, forcing a short EC run in on everyone. Despite all, we had a mostly prompt attendance of five PAX (with 2 FNGs!) and we got down to business.

The Standard:

  • Motivators x7
  • Abe Vigodas ICx15

Tortise and the Hare: PAX partner up, Partner #1 moseys the coupon down the trail while Partner #2 does the called exercise, then runs to catch P1. Flapjack, each PAX completing one set of the exercises until the loop around the lake is complete.

  • 5 Burpees / 10 Outlaws / 15 merkins / 20 Big Boy Sit-ups / 25 Squats

The Half-Millennial: PAX do AMRAP until one PAX reaches 50 reps, then run to the top/bottom of the hill and complete 50 reps of the next exercise. Continue until 10 exercises 500 reps + 500 yards is completed.

  • merkins
  • plank-jacks
  • smurf-jacks
  • squats
  • arm circles
  • monkey humpers
  • shoulder taps
  • american hammers
  • burpees

Mosey back to the flag for some Hell-o’-Dolly:

  • Low Dolly ICx25
  • High Dolly ICx25
  • 45-degree Dolly ICx25

NOR/COR/COT – Welcomed both FNG-Panadero and FNG-Toolbox! Prayers for health for the group and esp. for M. Noodles moving into third trimester with her first baby. Prayers for the group and it’s momentum and growth, that we would continue to reach men and build them up to lead and to serve.

5.27.19 – Memorial Day Recon Rucking

It mercifully cooled overnight to 55 degrees, but it was still a warm, buggy day for a good long walk. Archive arrived home from vacation and Noodles signed up for an epic start to Week #2 of his new F3/rucking life. For YHC, this was the final workout of the “Honoring Service” Goruck Monthly challenge for May. The plan was simple:

  • 2min push-up test
  • 2min sit-up test
  • 12 mi ruck

We met in the early light at AO-Mastodon and did the PT test at the WWI monument. Then it was rucks on and a 5:38 start on our journey.

Image from iOS (8)

From there it was fairly even and straight ground. Some good conversation on the trail. A few mosquito valleys, a break at mile 6 for powerbars and blister prevention. It was interesting coming at some familiar landmarks in Winfield and West Chicago from an unfamiliar angle. The second half was more of a straight shot trail with the occasional road crossing between West Chicago and Geneva. We did get in some good Scout Runs to keep the pace up for Mile 9 past the airport.

Mastodon-Arrowhead_connection.png

For the final stretch, shoulders and legs and feet ached, but the end felt near as we headed into downtown. Crossing the river we spotted and were spotted by Mrs. Crunch and the Crunch 2.0s. Despite our ENDEX breakfast location being a longer wait than we felt like waiting, I have never been so glad to see Geneva before!

Kudos to Noodles, putting up with some crazy long-legged folks and Crunch’s urge to never slow down. We made Geneva by 9:12. Definitely a worthy distance and worth repeating some other time with some more compatriots, we’ll see how the recovery goes.

5.25.19 – Spect-Urkel-ar! Spect-Urkel-ar!

THE SCENE: Beautiful weather, 53 degrees with little to no wind! (Even though all reports claimed it was going to storm. Glad it didn’t!)

F3 WELCOME AND DISCLAIMER:

-Welcome to F3

-I am not a professional

-You are participating at your own risk

-You are responsible for your own well-being

-You are here voluntarily, and you are not paying to be here

-Know your limits and do the best you can, all exercises can be modified and are only suggestions.

WARM-O-RAMA:

Al Gore Global Warming with these exercises in between
Good Mornings ICx10
Goof Balls ICx15
SSH ICx20
THANG 1: 4 Bridges of Pain

PAX moseyed through the area touring 4 of the 6 bridges in the park. We crossed 4 of those bridges doing this exercises:
1st and 2nd Bridge- Bear Crawl over bridge, AYG to the next bridge, lunge over the next bridge and rinse and repeat one time through.
3rd Bridge- Crawling Peter Parkers across the bridge
4th Bridge- Traveling decline Merkins on the railing of the bridge end to end


THANG 2: Iron Man Challenge

PAX moseyed to the hill with Coupons to work an IRON Man Challenge. PAX worked on setting their PR bar and did each leg on their own. Legs included:

-Leg 1: 50 Merkins/ Bear Crawl Coupon pull/ Standing broad jumps

-Leg 2: 50 SSH/ Crab Walk/ Coupon Lunges

-Leg 3: 50 Squats/ Traveling Peter Parker Merkins/ Cherry Pickers

-Leg 4: 50 Coupon Curls/ Double Farmer’s Carry/ Sand Bag Carry Sprint (Some PAX modified with 30lbs wood beams)

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6 MoM: No time for Mary. Way to intense of a Thang 2!

COUNT-OFF & NAME-O-RAMA: 9 Strong HIMs- Bob Ross (RESPECT RESPECT), Tricycle, Mr. Miyagi (RESPECT), Captain Crunch, Hurt Locker, Noodles, Hoser, Manwich, Urkel (QIC)

CIRCLE OF TRUST: F3 is not a local thing, but a national reach to find men of all denominations, backgrounds, and affiliations. We prayed knowing this is not for every man, but we hope to reach one man at a time to help them find a greater purpose in life.

MOLESKIN: I mentioned F3 Naperville’s reach and impact in the community. We are growing our influence not only with men in search of a workout, but with people who need help in the community. For me, F3 has filled a need to physically get better, but it also has brought a fulfillment mentally, spiritually, and physically. Today, we had to face our own mental challenges with mental toughness in this workout. Motivation is fickle. Willpower comes and goes.

Mental toughness isn’t about getting an incredible dose of inspiration or courage. It’s about building the daily habits that allow you to stick to a schedule and overcome challenges and distractions over and over and over again.

Mentally tough people don’t have to be more courageous, more talented, or more intelligent — just more consistent. Mentally tough people develop systems that help them focus on the important stuff regardless of how many obstacles life puts in front of them. It’s their habits that form the foundation of their mental beliefs and ultimately set them apart from other. To the men of F3, Thank you for helping me battle mental fatigue and becoming more mentally strong. We are strong, We grow, We build, We succeed! Here’s to the men of F3 Wheaton!

Did I do that?!
Yes, yes I did!

-Urkel

5.23.19 – A Gross of Lunges

AO Mastodon. A bright, sweaty, buggy 65 degrees. YHC late-sacked his way to the AO about 10min behind schedule (having stayed up too late on twitter talking about how much he doesn’t fartsack… smh). If you PAX were there that morning and went home when the teacher didn’t show up, shame on both of us, but mainly me. With no one to slow-down by my over-exertions, it was time for a rucker’s Leg Day. Short, sweet, and painful.

Warm-o-Rama:

  • Abe Vigodas ICx15
  • Imperial Walkers ICx20

The Runs:

  • 1 mile around the lake stopping for:
  • Bolt 45s
  • Dan Taylors (the whole “dan” thing… squats:lunges -> 1:4, 2:8, 3:12, … 8:32)
  • more Bolt 45s
  • Compass Runs up the hill (Straight, Sideways, Bernie, Othersideways)

6MoM:

  • Oblique LBCs ICx30
  • American Hammer ICx30

COT:

Prayers for the brothers (new and old), that the potential of these men would be unleashed to serve and support one another, their families, and our community. — The image of a fire that will not be quenched, catching in more and more hearts and minds. A fire that transforms, that shines as a light so that people far off will see and know the work that is done here as we serve and sacrifice together.

Thought of the Day: The harder the exercise, the less likely you are to lose count. 🙂 Dan Taylors done up to 8:32 reps has a total of 36 Squats and 144 Lunges. A “gross”, if you will.