3.2.20 — Too Much of a Good Thing

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


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.

6.3.19 – The Ruck 5k *With Friends!*

Our Monday Rucking Squad (4 PAX strong at Noodles, Hoser, Archive and Crunch(QIC)–and almost Toolbox!) was greeted with some pleasantly bug-free 50 degree weather as we met up and got down to it. The Challenge: get 3 miles in between 5:30-6:15. Short, simple, but not easy. A few imperial walkers and butt kicks and we were off!

We were hovering right around it the whole time, with the need for a prompt work-friendly exit as our motivation. Ultimately just missing the mark at about 47 min total. A solid start to June’s mileage heavy D-Day challenge, but plenty more miles to come!

With reaching the finish-line a few minutes overtime we even peaced out without a COT (or selfie!!) Your hasty Q offered up TAPS on his way home, but some penalties are probably in order…

Well done, HIMs. Next week, the D-Day 75 Anniversary PT workout!

5.25.19 – Spect-Urkel-ar! Spect-Urkel-ar!

THE SCENE: Beautiful weather, 53 degrees with little to no wind! (Even though all reports claimed it was going to storm. Glad it didn’t!)


-Welcome to F3

-I am not a professional

-You are participating at your own risk

-You are responsible for your own well-being

-You are here voluntarily, and you are not paying to be here

-Know your limits and do the best you can, all exercises can be modified and are only suggestions.


Al Gore Global Warming with these exercises in between
Good Mornings ICx10
Goof Balls ICx15
THANG 1: 4 Bridges of Pain

PAX moseyed through the area touring 4 of the 6 bridges in the park. We crossed 4 of those bridges doing this exercises:
1st and 2nd Bridge- Bear Crawl over bridge, AYG to the next bridge, lunge over the next bridge and rinse and repeat one time through.
3rd Bridge- Crawling Peter Parkers across the bridge
4th Bridge- Traveling decline Merkins on the railing of the bridge end to end

THANG 2: Iron Man Challenge

PAX moseyed to the hill with Coupons to work an IRON Man Challenge. PAX worked on setting their PR bar and did each leg on their own. Legs included:

-Leg 1: 50 Merkins/ Bear Crawl Coupon pull/ Standing broad jumps

-Leg 2: 50 SSH/ Crab Walk/ Coupon Lunges

-Leg 3: 50 Squats/ Traveling Peter Parker Merkins/ Cherry Pickers

-Leg 4: 50 Coupon Curls/ Double Farmer’s Carry/ Sand Bag Carry Sprint (Some PAX modified with 30lbs wood beams)

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6 MoM: No time for Mary. Way to intense of a Thang 2!

COUNT-OFF & NAME-O-RAMA: 9 Strong HIMs- Bob Ross (RESPECT RESPECT), Tricycle, Mr. Miyagi (RESPECT), Captain Crunch, Hurt Locker, Noodles, Hoser, Manwich, Urkel (QIC)

CIRCLE OF TRUST: F3 is not a local thing, but a national reach to find men of all denominations, backgrounds, and affiliations. We prayed knowing this is not for every man, but we hope to reach one man at a time to help them find a greater purpose in life.

MOLESKIN: I mentioned F3 Naperville’s reach and impact in the community. We are growing our influence not only with men in search of a workout, but with people who need help in the community. For me, F3 has filled a need to physically get better, but it also has brought a fulfillment mentally, spiritually, and physically. Today, we had to face our own mental challenges with mental toughness in this workout. Motivation is fickle. Willpower comes and goes.

Mental toughness isn’t about getting an incredible dose of inspiration or courage. It’s about building the daily habits that allow you to stick to a schedule and overcome challenges and distractions over and over and over again.

Mentally tough people don’t have to be more courageous, more talented, or more intelligent — just more consistent. Mentally tough people develop systems that help them focus on the important stuff regardless of how many obstacles life puts in front of them. It’s their habits that form the foundation of their mental beliefs and ultimately set them apart from other. To the men of F3, Thank you for helping me battle mental fatigue and becoming more mentally strong. We are strong, We grow, We build, We succeed! Here’s to the men of F3 Wheaton!

Did I do that?!
Yes, yes I did!


5.20.19 – Showing the Ruck Up

AO Mastodon – Monday, 5.20.19 (Captain Crunch – QIC)

An overnight dip into the mid 40’s, with a red-orange dawn through scattered clouds in the east and a large, dark, threatening patch of cloud in the Northwest (it dissipated about half-way through). After months of solo Mondays or duo-rucking with Archive, we had FOUR (!) HIMs hit the ground this Monday ready for some work. Hoser was there warming up when YHC waddled up (spare ruck in front and shovel flag in hand). Banks and one of our newest PAX Noodles rolled up to show all the other Wheaton boys how to #GetSome on a Monday. We divided up the weight and got after it. Four PAX doubles our previous record for Mondays. #MustardSeeds


  • Motivators ICx5
  • Abe Vigodas ICx15

THANG 1: Merkin Mile: (.25 mi + 25 Merks)x4 = 1 mi + 100 Merk

THANG 2: The Filling (on the Hill)

  • BearSnake
  • Bernie Sanders (AMRAP for time, ~2-3)

Mosey to the Flag for:

6 Minutes of Mary:

  • American Hammer ICx15
  • LBC ICx20


Prayers for traveling PAX this week (Archive / Banks) — Prayers for Noodles transfer application to Elgin, which should be processed soon. — Gratitude and prayer for fitness, fellowship, and faith for all HIMs in the region, the nation, and those who we haven’t EH’d yet.


It was a VERY different experience being non-solo this time. Inspiring to see others showing up and an answer to almost a half-year of Monday morning prayer time. Excited to see where it goes from here and motivated to get our unofficial Ruck Club off the ground.