12.21.20 — The Three Kings

8 PAX (Gummi Bear (35!), Panhandle, Big Mac, Beaker, Jolly, Tortuga, Too Big To Fail, Capn Crunch (QIC)) started this week like it was any other, rucks shouldered in the Gloom, ready for whatever randomness awaited them.

Today, with Jupiter and Saturn converging overhead, it was also the meeting of too very opposing themes. On the one hand, the spirit of rivalry over who would ascend their hill more often or complete more cycles of reps for their team (Santa vs the Snowman). On the other, the spirit of honoring, following in the footsteps of the magi, humbly seeking to offer token offerings to the great king declared in the heavens. Afterwards they enjoyed a good loop around the park for old time’s sake.

Warm-O-Rama:

  • Ruck-Motivators ICx5
  • Abe Vigoda ICx10
  • Mountain Man Poopers ICx12
  • Form Demo: Ruck Thrusters, ICx5
  • Form Demo: Ruck Swings OYOx10

The Thang: The Battle for the North Pole

Teams divided up at the base of Hoffa and each PAX took an exercise:

  • Seeking the Star — Hill sprint + 10 Ruck Merkins + 10 Ruck Star Jumps + return (one point for the full trip)
  • Offering Gold — Ruck Thrusters (each full set of 12 completed is one point)
  • Offering Frankincense — Ruck Swings (each full set of 25 completed is one point)
  • Offering Myrrh — Ruck Plank (no points. just do it)
    (PAX work on their exercise, completing sets until the Star Seeker returns. Then Star Seeker offers Gold, Gold offers Frankincense, Frankincense offers Myrrh, and Myrrh becomes the Star Seeker)
  • Once all PAX have been Star Seeker, the group lunge-walks away from Hoffa, while singing the first verse and chorus of We Three Kings. Then repeat the exercise AMRAP for 20 minutes. (about 4 full cycles)

Cooldown Ruck: Archive Mile ~ 15-16 min mile pace.

COR/NOR/COT: Prayer and praise for Tortuga’s daughter’s continued recovery after having 5 wisdom teeth pulled — for the spirit of Christmas to fill our homes and hearts and families this week, and for God’s presence to abide with us.

Meditation: May we, like the magi, offer our wealth, our prayers, and our bodies to the Prince of Peace and Lord of Lords who has drawn near to us to save us from ourselves.

11/4 at AO Tar Pit: The Bearmuda Triangle

14 weary-eyed PAX rolled in to AO Tar Pit at 5:30 for a post-election day beatdown. Shiplap, Tortuga, SAGA, Panhandle, Katniss, Banks, Captain Crunch, Big Mac, Sparrow, Cookies, Da Vinci, T-bone, Noodles and Gummi Bear. Many reported turning in late the night before as they anxiously awaited the election results that are still outstanding. After planting some flags, we rolled into the warm-o-rama:

7X Motivators
10 burpees
10 slow merkins IC
*Head to field w/ coupon*

The Thang

PAX partnered up into teams of two

Partner 1:
Runs a suicide line (3 stops with a graduated 1, 2 and 3 merkins owed at each)
At the third line, PAX runs straight to the “Bearmuda Triangle.” (Bear crawl to each of three stakes arranged in a triangle, graduated 1, 2 and 3 merkins owed at each)
When complete with this cycle, runs back to switch/relieve partner

Partner 2:
Partner who was not performing suicides/crawls does AMRAP of exercises below until partner returns to relieve/switch.

Burpees100
Overhead press w/ coupon200
Big Boy Sit Ups200
Bent Over Rows w/ coupon300
Totals above are team total (DORA fashion)

COT:
Prayers for our country as we adjust and accept the results of a close election. Thank the Lord for this fall season with beautiful weather, colors and the morning bootcamp fellowship.

Improv Comedy workout

Warmups
Motivator
Bat wings by ,
Mountain Man Poopers to 20
Abe Vigoda

The Thing

Circle of Block Exercises: “Go With It”

16 exercises, 16 reps each
Overhead Press
Curls
Block Burpees
Hodors
Leg over block
Jump over Block
Goblet squats
Superman on the Block
Nipple Scrapers on the Block
Kettle Bell Swings
(If you remember the other 6 block exercises, please put them in the comments below.)

Broken promises don't upset me.
I just think “Why did they believe me?”.

Merkins to the count of 10.

One person, and only one, says the number after each merkin. Count goes back to “1” if two people talk at the same time.

Heroes and Villains on Hoffa Hill

(This was ok, but not as strenuous as expected. I probably won’t do it again.)

Nipple Scrapers to 15

First Nations runs with two flags, two columns.

Circle of Trust

Bonus excercises:
10   Merkins.
“End on a Nipple Scraper” – 

Ruck Q: Getting to Know You


It is my opinion that the majority of male friendships develop gradually. Rarely do you say “You and I are going to be friends, so go ahead and tell me your life story now, so that I’ll know the details moving forward.” Sometimes years go by before you find out your friend knows how to fly an airplane, speak Spanish, or catch catfish with his bare hands. Those are important details.

Today, we hit friendship head on, sharing relevant personal details voluntarily, instead of waiting for a back alley run in with a polish street gang to teach you which of your friends is a closet bilingual. Relationships were built.

Begin workout:
Warm ups, with special attention to calf stretching.

Thing:

22’S

20 calf raises + two squat thrusters
18 calf raises + four squat thrusters.
Etc.

Ruck to Dan Taylor Alley,
DTs up to five.
Ruck back.
10 merkins

Along we the way we shared important details for future friendship.

  • Post
  • Block

No block selected.Open publish panel

  • Document

9.26.20 — 3rd Anniversary Ruck

Every ENDEX is a new STARTEX.
14 Ruckers (Triple XXX (Family Restaurant), Wet Burrito, Cookies, SAGA, Smokey, Noodles, TBTF, Gummi Bear, Tortuga, DaVinci, Shiplap, Banks, Archive, Captain Crunch) Some old hands, some new recruits, some returning, some just waking up out of habit at this point.

All woke up slightly earlier than usual to commemorate three years of consistent effort at AO-MASTODON and to connect that with the breaking of new ground at AO-TAR PIT. Shovel flag in hand, they shouldered their rucks and started the trek. Having expressed their joy and affection in the heart-language of concrete blocks on Thursday, today they chose that brotherly, common language of time-under-load called “ruckership”.

Across differences of life experience and opinions about acceptable coffee-drinking pace and concerns about the Q’s sense of direction, the conversation flowed freely in the Gloom as the PAX rucked double-file. Work, unemployment, parenting, gardening, and the whole round world was ranged in our broad collection. YHC marveled at the assortment of interests and talents on display in such a narrow subset of individuals as had descended on F3 Wheaton in the past year. The miles ticked off quickly as the fellowship sped on in merriment.

Having received intelligence of a potential large object that could be “returned” to the dig-site of our mascot, we made a quick detour to try our strength against a discarded remnant of Perry (a broken chunk of telephone pole). While our heart was in the attempt, and even as the best among us were digging deep to soldier on at all costs, we ultimately saw wisdom less than 200 yards later. Nails, bulk, and the inability to get enough men underneath the load convinced us to let Perry repose in the Gloom only slightly nearer to our destination than before. We did however manage to bring a considerably smaller but no less symbolic relic of Perry along with us, and traded off carrying the more manageable load.

Crossing the new AO we wandered out the other side on to side streets and down dirt paths (even as the PAX’s doubts began to mount once more). But we had arrived at that forgotten remote spot where Perry had been unearthed years before. Our resident historian-bard, DaVinci said a few appropriate words to mark the occasion, and we set our relic adrift on the waters as the dawn rose.

Returning to the TAR PIT, Archive lead us in a prayer of gratitude and hope, as we asked for blessing on this AO and to the PAX who would labor there in the Gloom. Then, flag planted, and mindful of the time, we celebrated the moment with some Thrusters IC, before beginning the return trip to be present for the beatdown that was soon to take place at MASTODON.

The route home was direct, but hilly. YHC, unable to shake his one year of cross-country training, took it upon himself to charge up every hill of significant speed, exhorting the rest of the PAX to do the same. Flagging energy, but excellent pace saw the PAX quickly returned to their starting-place, to be greeted enthusiastically by the PAX who held down the day’s regular schedule. Partnering up, they moved seamlessly from Rucking to Blocks, to cap off not just an historic day, but an historic month for F3 Wheaton. And all before breakfast.

The PAX spent, they sat down to feast on burritos and (eventually) donuts and coffee. The energy of the day seemed a good omen for the group as we turned to our dual objectives of growing into two AOs and weathering the deepening Gloom of another Chicago winter.

9.14.20 — Ruck Merkin Mileage

While Crack had to bail to wake up early and move weight around like a crazy man, Crunch managed another ruck-day take-over in which 9 PAX (Archive, Shiplap, Big Mac, SAGA, DaVinci, Gummi Bear, Panhandle, Sparrow, Captain Crunch (QIC)) woke up early and moved weight around like crazy men. At least Crack had the excuse that he was paid. For the rest of us, grit was its own reward. The brief was very simple, with the added benefit of prepping for IPC on Wednesday.

Warm-o-Rama:

  • Motivators (no ruck) IC x 7
  • Don Quixotes IC x 15

The Thang:

  • 400m ruck + shuffle
  • 25 Ruck Merkins
  • 50 Squats (after round 1, down-graded to 30 squats, but with good form)
  • Repeat the above 4 times, circling the park

The Extra:

The circle completed at the hill, where we marked off the distance from one fence to the other. AMRAP of the below (we ended after about 2 rounds):

  • 20 Lunges (each leg)
  • Bear Crawl Ruck Drag (30m)
  • 20 Overhead Press
  • Rucked to the flag for a quick set of Flutters IC x 40

COR/NOR/COT: Prayers for the people, property, and emergency workers in California and for an end to the fires. — for integrity in our work, home and personal lives — for Wheaton’s campus and the general health of our city.

MOLESKIN: On the heels of two 6-packs, finally having gotten consistent about bedtimes, waking times. (after 3 years) Really appreciating the gauntlet being thrown down this month and the opportunity to be as regular as I’ve wanted to be with my morning routines. Still approaching that 100 merkin hurdle on IPC week 3 with some trepidation, but we’ll see how Wednesday goes.

9.11.20 — IPC week 3 EC Recovery Yoga

After a long week of solid posts and getting after coupons, squats, and general exertion, YHC invited and guilted various PAX down to the AO for some active recovery. The recipe was the same (see previous lists), but except for myself and Big Mac the players were all different! 6 PAX (Gummi Bear, Crack, Big Mac, SAGA, Tortuga, Captain Crunch) posted for the typical jog and some good time stretching out.

Nicely cool but no breeze. The clouds gave us a slight misting at the end as we wound down, which was well timed as a soft closing to our week. The feeling after was very chill and loose among all the PAX (check the Name-o-rama vid!).

COR/NOR/COT: Prayers for flexibility and grace with others and sustainable effort through the weeks — against injury and over extending — for the wisdom to know when to rest and to abide

9.7.20 — Labor Day: Fellowship of the Ruck

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.

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).

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!

9.3.20 — The Good Form Q

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.

06.30.2020 – Restrictor Plate Racing

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!