8.19.19 – The Mata Mile (ft. Bertha & Jerry)

In the Gloom of another Monday, 4 PAX (Gummi Bear, Noodles, Triple XXX, Capn Crunch) met up for another Goruck Guerrilla themed challenge: The Mata Mile.

Part 1: The Shuttle Run

In pairs of two, the partners circled the west island loop with a station on opposite sides. One partner rucked (AFAP) to the opposite side (400m) while the other performed the exercise, then, upon reaching that side, the second partner set out to catch up, while the first partner performed the exercise. Repeat for four exercises (two loops around the lake)

One partner Rucks 400m while the other does exercise:

  • Ruck Squats
  • Plank Hold
  • Ruck Lunges
  • Flutter Kicks

Part 2: The Sandbag Mile

Using a sandbag or other team weight, ruck one mile, alternating who carries the weight. You must finish as a team.

After that, we loaded up with some team weight a set off for the mile around the park with our good friends Jerry (52lbs of water) and Bertha (85lbs of sand). Gummi Bear and Noodles ran off with Jerry, swapping between them as needed. Triple XXX and Capn Crunch teamed up to carry Bertha between them, alternating hands as their fingers complained.

With time getting away from us, YHC on Team Tortoise was going to direct Team Hare to take the short mile, but they got ahead of things, and were feeling pretty good about themselves, so they ran the full Archive mile, while Bertha persuaded Triple XXX and I to cut it a bit shorter. While taking the shortcut, our fingers had had enough, and in the spirit of teamwork I opted to give my ruck to Triple XXX and just shoulder Bertha for the last 1/3 mile. Team Hare easily caught up to us and we finished as a team.

One more Monday and one more Ruck Challenge workout to go!

8.5.19 – Bank & Yarborough

6 Monday Ruckers (Gummi Bear, To Big to Fail, Triple XXX Family Restaurant, Noodles, Archive, Captain Crunch (QIC))

With August upon us and the new Goruck Challenge dropping for the month, it was definitely time for a “Get After It” Monday Ruckday. So why not grab the longest workout and ask the PAX to show up 15min earlier? The Gloom was still thick on arrival but the same squad from last week rolled out of the Fartsack and chose the harder thing.

We decided to sprint first and ruck later, just in case some PAX didn’t get the 5:15 memo. The PAX paired off and ran sprints:

3 Rounds:

  • #1 PAX 50m sprint, #2 PAX Overhand ruck hold
  • #2 PAX 50m sprint, #1 PAX Overhand ruck hold
  • #1 PAX 100m sprint, #2 PAX Overhand ruck hold
  • #2 PAX 100m sprint, #1 PAX Overhand ruck hold

(on the third round, take a sandbag for the sprint part)

After the PAX were thoroughly winded with that as a warm-up, we set off on a 3 mile loop. One 55# Sandbag and one 32# sand-sack were employed as “shareable” weight and passed around to everyone by the time we got back.

After all my solo-rucking, today was a big pleasant surprise of non-stop conversation. Good conversations with folks and a steady 15 min pace on a beautiful morning. Really couldn’t have gotten much more pleasant. Might need to add weight or up the pace next time, but it was a good, solid day with some fine brothers.

COR/NOR/COT: continued prayers for Good Hands’ family and nephew — wisdom as Archive’s work is in hiring process — Triple XXX’s eldest is starting her first job out of college

(Commz note: I think my instagram filter was set to “Monet” on the first half of the workout… got it fixed when the sun rose…)

8.3.19 – Dip City Grand Tour

With Urkel and F3 Chicago Converging on Ohio Beach, the F3 Wheaton boys swallowed their FOMO and made the best of it back home. To ease their suffering the Q planned a full Chicago-themed workout:

Warm-O-Rama:

  • Motivators ICx7 (+ a set of 8 just because)
  • “Deep Dish” toe touches (Chicago-Style Mountain Man Poopers)

Dip City (round 1): (The PAX were required to complete 2,706 total, divided by the 6 that showed up, that was 451 dips per person)

  • 200 Dips per PAX

The “Bean Cloud”: (not a lot of “bean” or “cloud” based F3 exercises…)

  • Blackjack: 20 Hill runs (the best view in the AO) with Monkey Humpers at the bottom (1, 2, …, 20) and Gas Pumps (the bean cloud part) (20, 19, … , 1) at the top.
    • “Creative Accounting” – PAX that completed their 20th set first came back and took some sets from the guys bringing up the Six.

Dip City (reprise):

  • 251 Dips per PAX (Millennial style, it’s Millennium Park after all, see Creative Accounting above)

Denari selected Cooldown:

  • Doomsday Clock (PAX circle up in high plank, taking turns doing 1 merkin. As PAX drop out, they perform one penalty burpee and another for each person still in the circle.)

COR/NOR/COT: Prayers for Jaime as she recovers from birth complications — for Jazz Hands mom going in for another round of brain stimulation for Parkinsons — for Noodles to have good morale at work and be able to properly and helpfully navigate some toxic situations going on — Archives application to director at a new library

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I don’t know who lets this clown run any workouts…

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But everyone except Gummi Bear survived to the Coffeeteria!

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7.29.19 – Triple XXX Family Restaurant Returns!

6 PAX — Count’em! — (Archive, Gummi Bear, Noodles, To Big To Fail, Captain Crunch, and Triple XXX Family Restaurant <– returning from December!) posted in “Gloom adjacent” conditions for what was supposed to be a “buffet” ruck offering PAX their choice of Speed Ruck, Pain Ruck, or Ruck PT. But everyone said “Pain Ruck, that sounds terrible…” and went for a 2mi speed ruck course. So what’s a Q to do but drag their sandbag along anyway and try to keep up with the group?

WarmORama:

  • Ruck Motivators ICx5
  • Abe Vigoda ICx20

The Thang:

We all rucked the 2 miles to the far side of Lawson field and back in the beginnings of a steady drizzle. YHC failed to get anything but one blurry photo out of the ruck, and the rain messed up his phone’s responsiveness on the NameORama so no video either. But outside of tech issues, the group had a glorious hike out and back and got to share our new sandbag around for a Pain Ruck / Speed Ruck combo.

Once back we filled out the remainder with some standard Ruck PT:

  • Thrusters x 20
  • Ruck Swings x 20
  • American Hammer IC x 15

COR / NOR (not pictured) / COT: prayers for job applications going out — health and steady recovery for Hoser and Good Hands’ nephew — prayers for the brothers

7.15.19 – EMBRACE. THE. GRIT.

Sometimes it’s not the reps, it’s the environment that gets to you. Sometimes it’s not the body, but the mind that refuses.

The sun rose and 3 unsuspecting PAX (Noodles, Banks, Gummi Bear) rucked over to Mastodon to perform a morale test. This morning’s sadistic Q (YHC, Crunch) felt like rising to the bait of our sand and surf rucking challenge this month and even found a nice little tucked away sandbox for our ruck PT pleasure. (Mastodon has it all!)

Warm o Rama:

  • Ruck Motivators IC x 5
  • Abe Vigoda IC x 10
  • Arm Circles over to the C.O.O.T.E.E.s ring
  • One Complete Ruck-Up (a pull-up or dead hang for 30 seconds)

The Thang:

Proceed to the volleyball courts (tucked behind the aquatic center) for a lovely patch of damp sand. Try not to get it in your eyes while bear crawling.

AMRAP for 20 min:

  • Flutters x 20 (we did IC, because that’s how you count Flutters!)
  • Bear Crawl 30 yards
  • American Hammers x 20 (IC, because that’s how you count American Hammers!)

After 6 rounds we went to straight count to finish out the 9 sets before time was up. No time for MoM, but a quick ruck back to the parking lot and a rinse at the drinking fountain.

COR/NOR/COT: prayers for work / productivity / purpose — anxiety about upcoming vacations — anxiety about past vacations (waiting out incubation periods for rat-borne illnesses) — Noodles’ transfer application processing (and 2.0’s room) is taking longer than expected.

All things considered, these guys passed their “putting up with a crazy Q” test with flying colors. Sand does not make a workout more fun. But it does send you home with more genuine grit than you came with…

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7.13.19 – There will be Burpees…

It was a beautiful, hot humid summer day. 6 brave PAX showed up knowing full well that they had burpees coming there way. This was my 1 year anniversary Q, so I knew I needed to make it a beatdown that won’t be soon forgotten.

Warm-O-Rama:

  • 7x Motivators
  • 21x Cherry Pickers
  • 10x 4-Count Merkins
  • 10x Burpees OYO

Thang 1: Bataan Death March

  • 5x Burpees, then run to catch back up. Each PAX did it twice

Thang 2: Burpee Extravaganza!

  • Bearpees across the tennis courts (1 Burpee, 4 Bearcrawls)
  • Mosey to the Exercise Equipment
  • 10x Burp-ups OYO
  • Mosey to Hoffa
  • Run to the top of the hill, 5x Hand Release Burpees
  • Run to the top of the hill, 5x Hurpees
  • Mosey to the other side of the grassy area
  • 10x Rochamburpees
  • 10x The Wolverine
  • Mosey to Coupon Island sans Coupons
  • 5x Yurpees
  • 5x Jackees

Thang 3: Mary

We rotated around with each PAX calling an exercise for the group

  • Banks – 50x 4-Count Flutter Kicks
  • Captain Crunch – Old Ironsides (Boat, Canoe, 10x American Hammer)
  • Archive – Bissyous – 20? (Yours truly was just trying to keep getting up…)
  • Too Big To Fail – Russian Twists – 20x 2-Count
  • Prince Eric – Cobra
  • Gummi Bear – Side Plank + 10x side dips

We moseyed to the top of the hill, completed 10x Merkins, and then moseyed back to the parking lot to finish out the workout.

COR/NOR/COT

Prayers for Archive in his new job search, Captain Crunch’s family health and for all of the brothers who didn’t make it out to join us today.