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!
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
20x Box Jumps
20x Revers Lunges off wall
20x Split Jacks
Bernie Sanders up hil
10x Star Jumps
Lunge Down the Hill
Howling Monkeys around the circle 3x
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.
Being on the cusp of starting Year 3 of F3 Wheaton, and coming off of GrowRuck #16 the week before, we rose this morning with an eye to building a solid foundation to push into even greater improvement this year. Thanks to Cadre Danny, it was hammered home that reps that don’t have good form aren’t worth doing, and might even end up getting you injured. If we’re out here to do a hard thing that’s good for us, then we might as well be doing it with Good Form. 6 PAX (Jazz Hands, CATS (the Musical), Banks, Archive, Too Big To Fail, and Capn Crunch) answered the call on a slightly rainy day with the beginning of post-summer coolness settling in.
Imperial Walkers ICx21
Tin Soldiers ICx10
Pearls of Wisdom: (Mosey the islands stopping at the quarters to focus on full-range of motion on one exercise)
Form lecture: Squats – 10 Practice full-range of motion squats / Bolt 45s
Dan Taylors (lunge practice)
Form lecture: Merkins – 10 Copperhead Merkins (complete with form lecture)
Pull-up practice: form lecture and then one (or AMRAP) pull-up with excellent form
Doomsday Clock: Plank in circle, take turns doing 1 Merkin until everyone has bowed out
COR/NOR/COT: Prayers for Archive’s job interview this coming week — for Jazz Hands’ Mom’s blood-work to go well enough in prep for surgery — for Tim’s friends heading back to Iraq to find work — gratitude for the group at Wheaton and blessing on it’s ministry and growth this coming year. Excited for the personal and relational growth of the next year and couldn’t be happier about the men I share that road with.
Coffeeteria @ the Park! (not pictured: Gummi Bear, Gummi Worm and the rest of the fam (minus M. Gummi Bear) dropped by to share some donuts and fellowship with us!)
Thought of the day: it is amazing how hard an exercise can get if you start using good form. It keeps you honest about where your limits are. Full range squats are no joke.
It was another beautiful day at AO Mastodon, and our Q had 2 workouts planned in case there was an even or odd number of PAX. As we started our warmup, we had 4 faithful PAX, so we started down the path of the even workout. Suddenly Cats arrived and on to the odd workout we went, but then we all heard the usual Saturday morning screeching tires as Jazz Hands came speeding into the AO to put us back onto the even workout!
15x Tin Soldiers
15x 4-Count Merkins IC
The PAX partnered up for a little Tortoise and the Hare B.O.M.B.S. Two sandbags mysteriously arrived at the AO, so two teams used those, and one used a regulation coupon. The PAX ultimately circled the Island-to-Island loop 3x completing a total of 25 Burpees, 50 Outlaws, 75 Merkins, 100 Big Boy Situps, & 125 Squats. We then gathered back up at the flag and finished strong with Captain Crunch’s favorite Old Ironsides (Boat/Canoe with American Hammers mixed in).
Prayers for Noodles and his M over the next few weeks as they welcome a new member to their family, Captain Crunch and Archive as they take on Growruck 16 next weekend, and Jazz Hands Mom and family as they prepare for her upcoming surgery. All photography and video evidence was captured by Captain Crunch and will be posted accordingly.
6 PAX (Toolbox, Noodles, CATS, Banks, Archive, Crunch[QIC]) posted promptly for a Thursday Beatdown that was early, but certainly not gloomy. YHC had too much planned anyway, so we hit it hard and the time flew by. Inspired by the last rucking workout, the Q felt the need to up the ante with some coupons.
Warm-O-Rama (The Usual)
10xIC Tin Soldiers
Burpee (Short)Mile – 12 Burpees x 4 around the island loop (.72 mi if you needed to know)
The Thang: Everyone’s Favorites
20 Min cycle of:
50m Coupon Lunges
50m Bears and Blocks
25 American Hammers (w/ Coupon)
50m Coupon Lunges
50M Bears and Blocks
No time left for MoM or the Bucket Brigade up the hill. Mosey to the flag.
COR/NOR/COT:Prayers for traveling PAX — Noodles’ new hire and plans for transfer — new projects for Archive’s work.
I’ll be missing you guys being DR for the next three Saturdays. Hopefully after this workout, you won’t miss me as much!
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)
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
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:
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)
Overall assessment – Not bad F3 Wheaton, but there is more core and cardio in our future…
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.