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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7.20.19 – Beating the Heat

With a heat index threatening our fun, 5 stalwart PAX (Archive, Banks, Jazz Hands, Noodles, Crunch(QIC)) posted in a muggy 80 degrees before it got any hotter. The Q’s genius plan to keep exertion to a maximum and heat related smart-sacking to a minimum was the addition of a makeshift kiddie pool courtesy of some not yet utilized workbench lumber. It worked surprisingly well for being slapped together, and we got good and soaked regularly throughout the rotation. We had rucks enough to go around, so no one had to do the modified coupon version.

The Standard: 

  • Motivators IC x 7
  • Tin Soldiers IC x 14

The Water Workout:

  • 100 Ruck Squats
  • 1 Kraken Ruck Burpee in the “pool” (3 hand release merkins)
  • Ruck up the hill
  • 70 Ruck Push-ups
  • 33 Ruck Swings
  • 30 Lunges down the hill
  • Mandatory water-break
  • Repeat all of the above steps 2 more times

The Filler:

  • PAX played “Deck of Pain” (draw two: 1st card is your exercise, 2nd card is your rep count) with the workout cards until the 6 arrived.
  • Tear down the “pool” and haul it to the Q’s car

COR/NOR/COT: Prayers for job applications, upcoming work-travel for Banks, “Crunch’s rat disease-thing”, Noodles 2.0 (and his room!) — praise that we all beat the heat and lived to tell the tale.

Thought of the Day: It has been a long time since I did that many modified push-ups.

6.22.19 – No Legs

8 PAX including one FNG (Welcome Too Big To Fail!) showed up on a beautiful summer day for the regularly scheduled weekly beatdown. With the evening ruck on the Horizon, our Q promised to stay away from any leg exercises. The lesson behind today’s workout is that when you put your mind to it, you can do 5 of anything, just keep moving forward.

Warm-O-Rama (The Usual)

  • 7x Motivators
  • 15x Tin Soldiers

Thang 1: 5 Alive

  • Run the short mile stopping at each lamp post and adding on the rep count
  • 1st Lamp Post -> 1 Burpee, 2nd Lamp Post -> 2 Burpees… 5th Lamp Post -> 5 Burpees
  • 6th Lamp Post -> 5 Burpees, 1 Merkin…. 10th Lamp Post -> 5 Burpees, 5 Merkins
  • 11th Lamp Post -> 5 burpees, 5 Merkins, 1 Star Jump
  • 16th Lamp Post -> 5 Burpees, 5 Merkins, 5 Star Jumps, 1 Dive Bomber
  • 21st Lamp Post -> 5 Burpees, 5 Merkins, 5 Star Jumps, 5 Dive Bombers, 1 OHC
  • 25th Lamp Post -> 5 Burpees, 5 Merkins, 5 Star Jumps, 5 Dive Bombers, 5 OHC’s
  • Totals: 115 Burpees, 90 Merkins, 65 Star Jumps, 40 Dive Bombers, 15 OHC’s

The Finale:

  • 20x Pull Ups
  • 2 MoM – 50 4-Count Flutter Kicks

COR/NOR/COT

We welcomed FNG Too Big To Fail! Prayers for this evenings Ruck Event, Jazz Hand’s Wife and her new job, Noodles and his Baby, and safe travels for Toolbox and Panadero.

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.

5.18.19 – 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)

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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

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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:

4.27.19 – Benchmark and then some?

Saturday was a beautiful day at the AO. With the promise of rain turning into snow later in the day, we were lucky enough to finish the workout dry! After the previous nights F2 activity (Dry City) our Q was a little concerned about the PAX turning up in full force, but everyone made it! We started out with some warm-ups of the usual Motivators followed by Tin Soldiers while we were hoping Jazz Hands would show up, but with no sign of him, we headed off to begin the workout.

  • Motivators from 7x
  • Tin Soldiers IC 20x

Thang #1: The Benchmark Workout (Navy PT Test)

Test consists of 2 min AYG Merkin, 2 min AYG BBS, and timed 1.5 mi run

  • 2 min Merkin
  • 2 min Big Boy Situps

It was at this point off in the distance, we saw Jazz Hands running towards us, so we waited to start the run until he got there.

  • 1.5 mi timed run

Posting results for posterity and accountability:

Here is the link to score the below reps:

Banks – 56 Merkins (70), 51 BBS (60), 11:22 1.5 mi run (75) – Score: 205/300 – 68.3%

Captain Crunch – 75 Merkins (90), 55 BBS (60) , 10:00 1.5 mi run (90) – Score: 240/300 – 80%

Archive – 52 Merkins (65), 53 BBS (60), 10:52 1.5 mi run (80) – Score: 205/300 – 68.3%

After the test, the PAX walked to the bottom of the hill and Archive left for “work” it was time to have more fun and get into Thang #2

Thang #2: Modified Route 66

The modification was run to the top of the hill, perform 1 burpee at the top, and run down the hill. Rinse and repeat adding 1 burpee each time until you complete 11 burpees at the top for a total of 11 laps on the hill and 66 burpees.

Thang #3: Cooldown

  • The cooldown consisted of Jack Webbs
    • 1 Merkin & 4 Overhead Claps
    • Increase by 1 Merkin and 4 OHCs each round
    • Finish with 10 Merkins & 40 OHCs

COR/NOR/COT:

Prayers for health of our families and bodies, focus on upcoming Birthdays/Anniverseries. Thankful for a beautiful morning.

3.30.19 5 Alive or 5 Alarm?

3 PAX Arrived in the gloom for a friendly Saturday Beatdown from yours truly. Banks (QIC), Captain Crunch, and FNG – Jazz Hands

It started the same as most Saturdays do with a

Warm-O-Rama:

7x Motivators

15x Tin Soldiers

From there our Q had a new routine that he wanted to try out on the unsuspecting PAX. There was some debate over the name of the Thang, originally the Q wanted to call it 5 Alive, but after it was over Captain Crunch suggested the name 5 Alarm. I will let you be the judge of what the final name should be.

The Thang:

*It should be noted that Captain Crunch was feeling particularly motivated this morning and decided to do the entire routine with a ruck on his back (respect!)

  • Run the short mile stopping at each lamp post until the Thang is complete
  • 1st Lamp – 1 Burpee
  • 2nd Lamp – 2 Burpees – this progresses up to the 5th lamp post and doing 5 Burpees
  • 6th Lamp – 5 Burpees, 1 Merkin – The Merkins increase by 1 until the 10th lamp post
  • 11th Lamp – 5 Burpees, 5 Merkins, 1 Star Jump – The Star Jumps Increase until the 15th lamp post
  • 16th Lamp – 5 Burpees, 5 Merkins, 5 Star Jump, 1 Squat – The Squats increase until the 20th lamp post
  • 21st Lamp – 5 Burpees, 5 Merkins, 5 Star Jumps, 5 Squats, 1 Dive Bomber – The Dive Bombers increase until the 25th lamp post
  • 25th Lamp – The routine culminates with 5 Burpees, 5 Merkins, 5 Star Jumps, 5 Squats, and 5 Dive Bombers
  • From there, run the rest of the mile

For those of you counting at home, that adds up to the following:

  • 115 Burpees
  • 90 Merkins
  • 65 Star Jumps
  • 40 Squats
  • 15 Dive Bombers

From there we went into

Thang 2:

A Modified Dora 1-2-3 featuring: 25 Burpees, 50 Pull Ups, 75 Merkins, 100 Squats

  • While one PAX was completing the exercise, one PAX ran up the hill and back whil the other performed a wall sit

COR/NOR/COT:

Prayers for Motivation, Safe Travels, Health of the Family.

Glad to have FNG Jazz Hands join us for the beatdown! Avon also came to join us all for coffeeteria.