Gummi Bear – Page 5

9.19.19 – Old Fashioned Beatdown

September 21, 2019 by F3Banks, posted in Uncategorized

It was another beautiful day at AO Mastodon, and with the impending Growruck event and lack of HC’s our Q knew it would be a lightly attended event, so he decided to not do anything fancy and deliver an old fashioned beatdown for whoever decided to show up. Gummibear was the only other PAX to arrive, so the 2 of us set off for the workout.

Warm-O-Rama:

7x Motivators
15x Tin Soldiers

Thang 1:

We took off on a run around the AO, and completed a few exercises along the way:

11’s – Merkins & Squats stopping at each lightpole. 1:10, 2:9,…,10:1
Monkey Bar Routine – 1 PAX cross the monkey bars and complete 3 pullups while the other completes 5 burpees.
Dan Taylors 8x – 1 Squat, 4 Lunges up to 8 Squats, 32 Lunges

Thang 2: Coupon Work

We then stopped at the faithful coupon pile and picked our coupon of choice and completed the following:

Hodor 30x
Colt 45’s
Bolt 45’s

Thang 3: The Finale

We put back our coupons and moseyed to the hill to complete a round of Jacob’s Ladder up to 7. (Run to the top of the hill: 1 burpee, repeat with 2 burpees, keep repeating until you get to 7.

COR/NOR/COT

Finishing right on time, our 2 faithful PAX gathered and said prayers for Noodles as he and his M are beginning their lives as parents, for Captain Crunch & Archive as they embark on Growruck 16 with the Naperville men, and for us all to stay focused in our daily lives and finish the week strong!

9.16.19 – The Ruck 5k

September 17, 2019 by f3captcrunch, posted in Uncategorized

4 PAX posted in the warm, slightly misty Gloom. (Gummi Bear, Banks, Crunch, Archive) The day held one simple task, 3 miles in 45 min.

The PAX limbered up with 10x IC Imperial Walkers and then headed S out of the park and due West on Oak for Lawson Field. Then back along on Prairie for what ended up being a decent pre-dawn house tour of the gas-lit lamp, faux French Country section of Wheaton. That covered 2 miles in good enough time that we got our final mile in around the lake, complete with some Scout Run shenangians with the flag that mostly averaged out, pace-wise. Sub 15:00 achieved!

A good day, and some good rucking. Someone forgot his phone, so it was a Casio-only workout.

9.14.19 – Even or Odd?

September 14, 2019 by F3Banks, posted in Uncategorized

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!

Warm-O-Rama:

7x Motivators
15x Tin Soldiers
15x 4-Count Merkins IC

The Thang:

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).

COR/NOR/COT

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.

9.7.19 – Surprise! Killer Bs!

September 11, 2019 by f3captcrunch, posted in Uncategorized

With much the Nation registered and hyped up about IronPax 2019, YHC wanted to see what all the fuss was about. So when he got thrown the Q for Saturday this locked and loaded workout seemed too good to pass on. Being a certifiably sick individual, he also felt fine springing it on whoever decided to post that day, sandwiched in between some more extended running than usual.

4 PAX (Banks, Archive, Gummi Bear, Crunch) posted and got Motivated (Pittsburg-style!) and then moseyed over to the track (less than a mile, guys, 1km) to begin the Killer Bs.

5 Rounds (steps 1-5) for time:

10 yard Broad Jump
10 Burpees
10 Bonnie Blairs
10 Big Boi sit-ups

(repeat steps 1-4 two more times, ending at the 30 yard line)

5. Bear Crawl 30 yards back to the start

We made a good motley crew for it, with Banks posting to his first time back in almost a month and Archive having a bad back from some unknown (most likely parental) cause. But it did mean that he could take some good pictures for us. Two sub-30 finishers, and called for time so we could mosey all the way back to the flag for a prompt coffee and donuts.

Through a series of unfortunate events, we missed dragging Jazz Hands through this experience, but he did make it out and ad hoc’d his own workout (Route 121s) around the park until we found him on our return.

9.2.19 – Labor Day Bonus Rucking

September 10, 2019 by f3captcrunch, posted in Uncategorized

Full credit to Noodles for asking Saturday “So, it’s a holiday weekend… we’re doing something a little extra, right?” With the general agreement of the group, we pushed it a little bit farther, going for a good 5.25 miles before breakfast.

As we assembled in the deep mist of an early September Gloom, Noodles, Triple XXX, and Crunch were surprised to hear a child cry out from the car as Gummi Bear got his gear ready (ruck, stroller and 1.5 year-old FNG-Gummi Worm). Then we settled in for a good stroll and good conversation as the mist rolled by and the sun slowly started to brighten up the morning. On our way back we even got some pictures to turn out!

Everything went well, but YHC forgot to bring the flag along (left in the car). So no bonus points for the Ruck Your Colors September Challenge. Log them with a more competent Q, gents! (I did rep a Goruck American Flag spearhead for the ruck, if that counts.)

Gummi Worm keeping the boys in line back there…

… and being the poster child (Gummi Bear also pictured)

The Sandbag squad passing the foggy moors of AO Mastodon.

The Victors (and not a ruck in sight!)

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

August 21, 2019 by f3captcrunch, posted in Uncategorized

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

August 5, 2019 by f3captcrunch, posted in Uncategorized

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

August 4, 2019 by f3captcrunch, posted in Uncategorized

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…

But everyone except Gummi Bear survived to the Coffeeteria!

7.29.19 – Triple XXX Family Restaurant Returns!

July 31, 2019July 31, 2019 by f3captcrunch, posted in Uncategorized

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.

July 18, 2019 by f3captcrunch, posted in Uncategorized

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…