Tag: Captain Crunch

9.7.20 — Labor Day: Fellowship of the Ruck

by f3captcrunch, posted in Uncategorized

The Fellowship: 9 Ruckers (Gummi Bear, DaVinci, Panhandle, TBTF, Tortuga, Noodles, Shiplap, Sparrow, Captain Crunch)

Jumping at the long weekend’s opportunity for some extended ruck-work, the nine met at AO-Mastodon at the customary time to begin their trek to breakfast. (not exactly a shortcut to breakfast, but it was perhaps “second breakfast” for some.) Flag in hand, they filed out 2 by 2 to at a brisk, but conversational, pace. (Just outside the AO, penalty burpees were awarded to the whole group for the only flag-drop of the journey. Whether from punishment or patriotism, vigilance was maintained the rest of the morning.)

No Motor Vehicles were used

We rucked to good conversation down Jewell Rd. and up the Prairie Path to Geneva Rd., heading over to the beginning of the Geneva Spur. Our destination: The (soon* to be properly renamed) “Hopewell” Mounds. A short trek on a narrow path and we found ourselves at a nondescript spot with a sign. Thankfully, local guide DaVinci filled in the picture we lacked with historical background and a brief description of the people who had come thousands of years before us and lived by and migrated on the rivers that we now crisscross with our own journeys.

After a brief reflection, the bugs and the time turned our path homeward, and the fellowship began breaking. Gummi Bear and DaVinci began their trek directly back to the AO as the remaining 7 headed south, to pass by Sparrow’s residence and wave at his family.

What passes for jungle-rucking in DuPage Co.

Despite the Q’s best efforts to foul up his navigation, we did manage to make good time back to Wheaton, saying farewell to TBTF and Panhandle after navigating Lincoln Marsh, and proceeding on to downtown meeting, now 5, for a good hearty breakfast at Egg’lectic’s tent dining on Hale St.

Overall about 8 miles covered before breakfast, with a total time under weight of 128 min, including stops (16 min/mile overall average).

Some good swagger

COR/NOR/COT: Blessings on the group, healing for the aches and pains of the PAX — gratitude and intercession for the Ms that made the trip possible — for those working and those unemployed amid the pandemic — for courage and durability as we look to the winter.

After a good breakfast, Tortuga headed south and Noodles parked downtown, leaving the remaining 3 to make the return mile back to the AO.

Great conversation the whole time. After this ruck and HotBox’s Q, I feel like I’ve gotten to know people a lot better and can more appreciate the depth and richness of the collective story we are building. An encouraging day at the start of a new year of school and the rounding out of the 3rd year of F3 Wheaton. Thanks, HIMs of Wheaton!

9.4.20 — Yoga Day (reprise)

by f3captcrunch, posted in Uncategorized

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

by f3captcrunch, posted in Uncategorized

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

by f3captcrunch, posted in Uncategorized

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

by f3captcrunch, posted in Uncategorized

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?)

by f3captcrunch, posted in Uncategorized

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

by F3Banks, posted in Uncategorized

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!

6.15.2020 – Ruck Day

by F3Banks, posted in Uncategorized

It was another beautiful day at AO Mastodon, even if it was a bit chilly to start out with. 5 faithful PAX (Noodles, Captain Crunch, Shiplap, Archive, and Banks) showed up to see if YHC would continue the recent escalations in rep counts, or if we would return to more of a normal routine.

Warm-O-Rama:

  • 5x Motivators
  • 15x Tin Soldiers
  • 15x Mountain Man Poopers

The Thang:

  • We started off with a Merkin Mile: 25 Merkins 4x as we rucked around the perimeter of the AO
  • Next we did some Catch Me If You Can (5x Burpees and then run to catch the group) as we rucked around the interior loop
  • We finished at Hoffa and ran the hill twice and completed the following exercises:
    • 25x Ruck High Pull
    • 25x Ruck Squat Thruster
    • 25x Ruck Swing
    • 25x Ruck Overhead Press
  • We then headed back to the flag and completed 25x American Hammers

COR/NOR/COT:

Prayers for a good upcoming week and motivation in our daily lives as we work from home. Also prayers for those making decisions to look to the long term and not be short sited with all of the COVID noise going on.

3.17.20 – St Patty’s Day Beatdown

by F3Banks, posted in Uncategorized

It was a beautiful morning at AO Mastodon, and as weather is warming up, more legs are being shown off! 5 faithful PAX (Shiplap, Dovetail, Katniss, Captain Crunch, Banks) showed up to see what festivities were in store.

Warm-O-Rama:

  • 7x Motivators
  • 15x Tin Soldiers
  • 10x Merkins IC

The Thang:

  • Burpee Mile – 12 Burpees, run 1/4 mile. Repeat for a total of 48 Burpees & 1+ mi run
  • Interval Workout – Intervals set up for every 2 min, complete the following exercises: Pull-ups, Burpees, Merkins, Dips. Start at 5, build to 10, and back down to 5. For a total of 80 of each. It should be noted that I heard several mumblings about wanting to puke in the middle of this…

COR/NOR/COT:

Prayers for those who could not be there, for our country and everyone to keep their sanity in this time of need. Take advantage of the time at home with families to do things you have not done in a while. Thankful for this group to help bring some normalcy to our lives.

3.2.20 — Too Much of a Good Thing

by f3captcrunch, posted in Uncategorized

7 PAX (Archive, TBTF, Ship Lap, Hoser, Noodles, Crunch, and Gummi Bear) posted in a bamly 34 degree Gloom for a Ruck day. YHC and TBTF were right on the heels of having done Day 1 of our STAR course training (7.5 miles without stopping), so naturally it was time to double down on some leg-conditioning.

  • Ruck Motivators IC x5
  • Abe Vigodas IC x15
  • Imperial Walkers IC x20

Ruck Mosey to the back stretch of the Archive Mile. Dropped rucks for something new and different:

Cossack Squats – wide stance, squat down on one leg while the other is kept straight, keeping both heels in contact with the ground. It is a one-legged squat, but mainly a flexibility exercise. After something new and different to limber us up, it was time for the tried and true.

Dan Taylors – 1 Squat, 4 Lunges; 2 Squats; 8 Lunges; … ; 8 Squats, 32 Lunges.

It’s always darkest before the Dan.

Rucking felt mighty different after that, not least because we found Gummi Bear coming the other way looking for us! We crossed the island and were spared any hill runs or coupons. Instead a dusty old WOD from last April’s ruck challenge was dragged out:

  • 10 American Hammers
  • 10 Ruck Push-ups
  • 10 Overhead Squats
  • Repeat the above for 10 sets

20200302_06010520200302_060107

With only about 15 minutes on the clock, most PAX got between 6-8 sets in before the mosey to the flag. YHC could not keep his arms straight on his squats. Room for improvement, I guess.

Short and sweet and a good follow up to a long ruck.

COR/NOR/COT: Prayers for health for Noodles and family to get back up to 100% and stay there for a while — for Ship Lap and his goals to drop 30 in 3 months — for the growth and health of the group moving forward into the warmer half of the year — for personal health and growth among the brothers.