6.15.19 – APFT Benchmarking

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:

  • Motivators x7
  • 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)

  • Captain Crunch – 70 / 68 / 13:24+10sec penalty for shortcut (32 / 95 + 91 + 97 = 283)
  • Jazz Hands – 43 / 35 / 17:44 (32 / 67 + 52 + 87 = 206)
  • Skirt Chaser – 61 / 43 / 15:03 (36 / 86 + 61 + 84 = 234)
  • Archive – 80 / 70 / 15:06 (33 / 100 + 93 + 84 = 277)
  • CATS – 20 / 19 / 21:47 (31 / 40 + 33 + 8 = 81)
  • Noodles – 46 / 24 / 19:09 (39 / 72 + 45 + 52 = 169)
  • Hurt Locker – 69 / 66 / 16:14 (41 / 96 + 89 + 77 = 262)
  • Banks – 74 / 69 / 16:14 (37 / 100 + 93 + 77 = 270)

Overall assessment – Not bad F3 Wheaton, but there is more core and cardio in our future…

The Closer:

  • 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.

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!)

F3 WELCOME AND DISCLAIMER:

-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.

WARM-O-RAMA:

Al Gore Global Warming with these exercises in between
Good Mornings ICx10
Goof Balls ICx15
SSH ICx20
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)

This slideshow requires JavaScript.

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!

-Urkel

5.18.19 – The Full Body Beatdown

QIC – Crab Legs

The Scene.  A beautiful morning (around 50 degrees and sunny), and a beautiful AO

Disclaimer

Warm-O-Rama

  • Good mornings – IC (12)
  • Imperial Walkers – IC (12)
  • Quad stretch
  • Arm Circles – 10 front and 10 back (IC)
  • Motivators x 7

THANG 1:

  • B.L.I.M.P.S.: (Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, Squats) do sets of each of exercise at the light posts, returning to the 1st light post after finishing the squats set, decreasing by reps 5 each lap. (25 / 20 / 15 / 10 / 5)

Image from iOS (2).jpg

THANG 2

  • AMRAP  the following:
  1. High Knees – 90 seconds
  2. Overhead Claps – 60 seconds
  3. Mountain Climbers – 60 seconds
  4. Carolina Dry docks – 60 seconds
  • Bear crawl up the hill
  • AYG sprint up the hill

Image from iOS (1).jpg

Mary

  • LBCs
  • Scissors
  • Low Plank Twists
  • Guantanamo

COR: 11 HIMs: Hurt Locker, Glee, Sweet Gherkins, Noodles, Good Hands, Archive, Captain Crunch, Banks, Jazz Hands, Rhinestone, Crab Legs (Q)

2 FNGs:  Glee and Noodles

NoR / Announcements, Prayers:  Bump.  GrowRuck.

CoT

Henry Ford – whether you think you can or think you can’t, you’re right.  Most of us know this quote, but it’s so true.  Today we faced adversity.  Are you going to give up?  That voice in your head telling you it’s hard, that it sucks, that there’s discomfort, that you should stop and quit.  Are you going to quit?  Tell that voice to go Fuck off!  Whether it was your first day, or your 176th post like me, this never gets easy, but maybe easier.  If you’re pushing yourself, you’ll be able to do more than before, but still meet the same discomfort and face the same voice?  Don’t quit.  There will always be guys who are faster, stronger, and ahead of me.  I push to catch them.  I may never catch them and so you may not also.  Don’t let that crush you.  Get better.  Be better than yesterday, than last month.  Strive to be the best version of yourself.

Prayers for Bump.  Prayers for F3 Detroit on their 1st day.  Prayers for both F3 Wheaton and F3 Naperville that we continue to add PAX and help men become better versions of themselves in our communities.  Prayers for any unspoken requests in our hearts.  We pray this in God’s name,

5.11.19 – Going Beyond

The Mastodon – Saturday, 5/11/2019 (Parks and Rec – QIC)

THE SCENE:

Low 40’s, cloudy, damp, but no rain yet. Walked out the door in shorts and a sweatshirt. Traveled about 35 minutes from Oswego to Wheaton’s Northside Park with Mrs. Doubtfire.

EC RUN:

I put out the call for an EC run and a few responded (Blart, Mrs. Doubtfire, Banks and QIC). We circled the park, made our way to the high school for 4 laps and then circled the park again. In total, we covered about 3.75 miles at a sub 9:00 pace.

DISCLAIMER:

I am not a professional, you are here on your own free will.
I don’t know your injuries, so modify as necessary to avoid getting hurt.
But push yourself hard.

WARM-O-RAMA:

Abe vigodas x 15
Mosey
Annie’s x 10 each hand
Mosey
Motivators 7-1
Mosey to flags

THANG 1 (smaller tennis courts):

Bearway to Heaven (modified due to people playing tennis on large tennis courts) – Bear crawl suicide of four increasing lengths with increasing burpees at the end of each length. This exercise is done to Led Zeppelin’s “Stairway to Heaven.” This should be about 8 minutes (length of the song), but we modified it and it took about 12 minutes for the PAX to complete it.

Return to flags

THANG 2 (pool parking lot):

The plan was to use the tennis courts again, but a group of students took over all of the courts. That being said, we made our way over to the pool parking lot.
The PAX performed a Plank Walk / Double Shot of Jackees across the lot.

Plank Walk across the lot and at each line do a “double shot of jackees.” A double shot of jackees is a burpee variation where after the merkin, perform a plank jack (first shot) and after recovery, instead of just jumping, perform a jumping jack.

THANG 3:

HIIT the Hills

10 jumping jacks on the bottom 10 mountain climbers on the top (each leg one) before/after each uphill movement

This was the plan.

Hill Sprint x 4 bottom to top, mosey back
Hill Jump Squat x 4 bottom to top, mosey back
Hill Lunge x 4 bottom to top, mosey back
Hill Bear Crawl x 4 bottom to top, mosey back

Due to time constraints, we modified after the sprints and performed 1 of each remaining hill exercises. Some PAX started to repeat exercises 2-4.

6 MoM:

Chilly Jacks (low plank, jumping jack) x 40
Flutter Kicks x 50
Rosalita x 26 (ab exercise with legs perpendicular 90 degrees, open and shut

NAMING OF FNGs:

5 principles of F3

1. Lead in a rotating circle by your peers.
2. Free of charge.
3. Open to all men.
4. Held outdoors rain or shine.
5. Ends in a circle of trust.

MOLESKIN:

Earlier this week my sister Stephanie posted this comment, “The body achieves what the mind believes.”

I know that we are a group of strong willed men, but I’m guessing that you’ve been in a position where your brain tricks you into believing that you can’t knock out any more reps, or you can’t run any faster, or you need rest. Many times, this is your mind telling you that you can’t do anymore. Yes, I’ve been in this position myself.

What we do next is what matters. When this voice creeps in, we need to block it out and “go beyond” what our mind has convinced us is the point failure. You need to push through this and knock out more reps, run faster, put of that rest. Your F3 brothers will be there to support you.

You will emerge as a stronger man and this will carry over into other aspects of your life.

CIRCLE OF TRUST:

Father in Heaven, we thank you for bringing this group of HIMs together this morning.

We pray for the health and well-being of F3 Wheaton, F3 Naperville and all of our brothers across the nation.

We pray that you will bring healing, peace and comfort to all of those dealing with difficult situations.

Including prayers for Bump’s health.
Give Jordan the strength to overcome her eating disorder.
We pray for Anna Caroline’s health.
We pray for Kenny Roger’s friend Cindy Kerr who passed away from cancer last week.
We pray for Rusty’s brother-in-law Jeff.
My wife’s 93 year old grandmother who was released from the hospital and transferred to extended care until she regains her strength.
We pray for my former coworker, Steve, who passed away suddenly at the age of 57.
We pray for Blast’s best friend’s brother-in-law, Mike, who is battling blood cancer.
We pray for the continued growth of F3 Wheaton.

Guide us in being a better father, husband and friend.
In Jesus’s name we pray.
Amen.

COUNT-OFF & NAME-O-RAMA:

10 Strong HIMs – FNG Hurt Locker (Welcome!), FNG Glow Stick (Welcome!), Banks, Archive, Jazz Hands, Crunch, Mrs. Doubtfire (Site Q, thank you!), Urkel, Blart and Parks & Rec (QIC)

The pics: