Tag: Captain Crunch

After being warned in an evening text that he was likely on his own, the Q was not going to let the novelty of a 50 degree morning in March go to waste. Arriving across the soggy trails at the AO, he saved his Leg Day plans for another time. No one wants to belly-ache through Dan Taylors alone when they can be shared. No puddle left behind on the two circuits of the park. Found some new hazard zones.

Warm-o-Rama / The Standard:

• Motivators IC x7
• Tin Soldiers IC x15
• Imperial Walkers ICx20

The Thang: Murph-prep

• Mile 1
• Cindy – AMRAP (5 pull-ups + 10 Merkins + 15 Squats) – 10 in 10min
• Mile 2

C.O.O.T.E.E.s — Circle Of Outside Training / Exercise Equipment

• Used each of the circle of equipment installed at the park:
  • Dip bars x15
  • decline sit-ups ICx20
  • seated leg-press ICx20
  • seated pull-ups ICx15
  • seated overhand press x15
• Felt dirty afterwards. Cleaned up with some Ol’Ironsides
  • boat/canoe + American Hammer ICx40

COR/NOR/COT:

Prayers for the brothers — health, stamina and encouragement in the walk. Prayers for those who will consider joining this crazy group this year.

After avoiding the winter blast of the previous week, our Q was out of excuses on a balmy 24 degree day. With the time change only a day previous, he greeted the return of the gloom. Not even the birds were stirring yet, and only one other elusive runner was briefly spotted in the AO. To double-down on that Monday feeling, he threw in some of everyone’s favorites for a ruck to remember.

Warm-o-Rama / The Standard:

• Motivators IC x7
• Windmills IC x20

The Case:

• Burpee Mile = (12 Burpees + .25 Miles) x 4
• Six Pack (Pull-ups + Merkins = 1:5, 2:4, 3:3, 4:2:, 5:1, 4:2, … 1:5)
• The Long Mile

COR/NOR/COT:

Prayers for the brothers — growth, finding and calling the right men who need to be here and serving them — Helping them to serve others.

With the Q rising in the gloom about 5 min before start time at AO Mastodon, the urge to fartsack was real. But fear of failing a posting PAX was once again the antidote to laziness. Hiking on the ruck and hurrying out the door, a 5-min late arrival let no one down but himself. Schrödinger’s PAX had already served his purpose, however, and with the momentum of his arrival, the Q kept rolling around the park. With no one to tell him how dumb his idea was, the first “Indy 500” was birthed.

Warm-O-Rama: (Jog to the park)

New Routine: Indy 500 – Define a loop (between .25mi and 2mi). Name an exercise. Run the loop, doing sets of the exercise at intervals. 500 reps or AMRAP until time.

• this time: 1 mi loop, 500 squats (sets of 50, 2 laps, 2 miles covered overall)

NOR/COR/COT: Prayers for the unity and endurance of the F3 Wheaton team as they outlast the winter. Prayers for FNGs and those members who have been far afield this year.

While F3 Naperville was mid-Convergence, Wheaton’s AO Mastodon crew went with a divide-and-conquer strategy. With Banks planning to make the trip down to Dark Tower and Archive and Avon holding down the home fronts, it fell to Capt. Crunch to keep the fire burning at Northside. With the ground too cold for the shovel flag to break through, it was braced against the fence on the hill-top, 9/11 style (minus any NYFD). Nothing left but to ascend the hill a 2.5 dozen times and light the beacons!

Warm-O-Rama:

• Motivators ICx7
• Windmills ICx15

The Spartan:

• Hill run + 10 Merkin at the top (x30) – (coupon carried for the first 10 and last 5)

2MoM:

• Ol’ Ironsides – (Boat/Canoe + American Hammer ICx10) x 3

NOR/COR/COT: Prayers for the brothers converging, for the homes and communities that they shepherd and serve. Prayers for men to hear the voice in the wilderness and answer the call, however crazy.

Thought of the Day: Big commits are typically just a long string of small commits.

A slight mistiness to the air and a slow wake up saw our lone Q rushing to the park on a Thursday morning. He planted the flag a few minutes behind schedule, and realized his opportunity for a guilt-free overdose of stupid stuff. He rolled the (metaphorical) Dice of Discomfort and they came up Murph. After some standard warm-ups, he began the run.

Warm-o-Rama:

• Motivators x7 IC
• Windmills x20 IC

The Thang:

• Mile-run
• Cindy (5 pull-ups / 10 Merkins / 15 squats)x10 in 10 min

It was about this point our hero was feeling pretty gassed, and rather than hit the diminishing returns of the 2nd half, he hit the 2nd mile. To motivate him through the legs, he threw in some Merkins…

• Merkin Mile (25 Merkins after each quarter.)

6MOM:

• Flutters IC x40
• LBCs IC x50

NOR/COR/COT: prayers for the brothers, both at this AO and in the greater region and F3 nation; health in body, mind, and soul and a closeness with family and friends over the holidays. Prayers that the harvest would grow this year.