Backblast: Revised SuperDora 03/23/2021 5:30AM @ AO MASTODON

One month ago YHC attempted to create something Super, but as has been observed lately, this PAX never does anything half-assed. In this case it was not only too complicated, but also an insane quantity of reps that even the valiant baker’s dozen HIMs could not complete. Now, with the warmer weather, a new version of the SuperDora has emerged, and the PAX of F3-Wheaton were ready to meet the challenge: Banks, Beaker, Big Mac, Cookies (Q), Da Vinci, Hotbox, Jolly, Katniss, Panhandle, Saga, Shiplap, T-bone, Tortuga, Whittler

WOR: Daisy pickers and some leg stretching, Arm circles and some arm stretching.

THANG: SuperDora, revised version

Instead of pairs, the entire PAX was challenged to complete exercise reps including both cardio exercises and PT. Carry your coupon with you everywhere you go, and don’t linger at any one station too long. Exercise completion tracked by moving tokens from one bucket to another at 4 stations:

Station 1 – Hoffa: 50 tokens

1 Redrum up and down Hoffa per token

Station 2 – Cooties: 100 tokens

5 Pull ups or 10 Inverted rows or 10 Kettlebell swings or 10 Derkins per token

Station 3 – SHOP: 150 tokens

10 Curls or 10 Chest press or 10 Overhead press or 10 Tricep Extensions or 20 One arm rows or 5 Picnic table press per token

Station 4 – lamppost: 200 ‘tokens’

10 BBSUs or 10 Outlaws or 10 American Hammers or 5 Hodors per token

The PAX split up and got to work. It turns out that the Cooties and SHOP were very popular and all reps were finished before 6am, but there were plenty of Mary and Redrums still on the board to keep the PAX going to the end. With one Redrum token remaining and less than a minute left a beautiful Manrise rounded things out and the Q deemed the SuperDora complete!

3.24.2021 – This Goose Was Cooked (Martyr Q) @AO Tarpit

Warm-O-Rama

Early morning gloom, so early the sun hadn’t even posted yet, but 13 PAX had (well 12 had and SAGA would be joining shortly) (Babe, Panhandle, Shiplap, Banks, Whittler, Da Vinci, T-Bone, Gummi Bear, Noodles, Tortuga, SAGA, Katniss, Big Mac (QIC)).

Disclaimer (and Spoiler) Jan Hus found a cause worth dying for, an F3 morning workout is not worth dying for. Modify as necessary.

Warm-o-Rama:

Jan Hus – Born in the late 14th century. The exact year is disputed (sometime in the range of 1369-1375)

14 burpees

Born in Husinec, literally “Goosetown” from whence he received his surname.

10 Goose steps (like a tin soldier but elevate foot on ground to tip-toe)

Born into poverty to peasant parents,

10 lunges

Huss trained for the priesthood "I had thought to become a priest quickly in order to secure a good livelihood and dress and to be held in esteem by men."

10 good mornings

Committed to study hard

10 mountain climbers

Headed to Prague

Mosey to wheel

Earned his bachelors, masters and doctorate – 50 curls for bachelors run the hill, 50 bent over rows for masters run the hill, 50 overhead press for doctorate run the hill.

Along the way ordained- Rifle carry up and down the hill.

Encountered the writings of John Wycliffe, stirred interest in the Bible. "When the Lord gave me knowledge of Scriptures, I discharged that kind of stupidity from my foolish mind."

Preacher at Prague’s Bethlehem Chapel (Seats 3000) Preached in Czech not Latin

Mosey to the stadium and run the steps

Starts placing more emphasis on Bible, and more authority on church councils. Re: Bible "desiring to hold, believe, and assert whatever is contained in them as long as I have breath in me."

20 thrusters to lift up the Word of God.

Rift emerges, German and Bohemian sects, Two Popes vie for rule of Christendom

Murder bunnies to opposite ends, rifle carry back. It’s a race.

Everybody loses, both popes deposed. Church council elects Alexander V. Alexander bribed to side against Huss. Huss is branded a heretic and excommunicated. Excommunication only on paper.

Continues to preach.

20 thrusters to lift up the Word of God.

Antipope John XXIII replaces Alexander. Tries to raise money to conquer others vying for papal authority by selling indulgences. Huss is outraged.

10 Blockbees.

Speaks out and is excommunicated for real this time.

Mosey back to Wheel.

1414 – Council of Constance, Huss invited by Holy Roman Emperor, promised safe conduct and enticed by possibility of significant church reforms agreed to travel.

Two Laps around the wheel and then rifle carry to flag.

On arrival immediately arrested and asked to recant on views (papal authority is higher than protection of Roman emperor). No recanting, stops appealing to king, structures of medieval church or even the pope. He appeals to higher authority, Jesus Christ.

20 thrusters, uphold the Word of God.

He is buried in a mound of wood up to his neck. Asked one last time by Duke of Bavaria to recant beliefs.

"No, (said Huss;) I never preached any doctrine of an evil tendency; and what I taught with my lips I now seal with my blood.

20 thrusters

From Foxe’s Book of Martyrs "You are now going to burn a goose, (Huss signifying goose in the Bohemian language:) but in a century you will have a swan which you can neither roast nor boil." If he were prophetic, he must have meant Martin Luther, who shone about a hundred years after, and who had a swan for his arms.

Every account I’ve read has him singing hymns as he died in the flames.

Moleskin – There are many cries for justice these days. I’m not sure I could clearly state what the word means, but by listening to those crying out it seems to be a deep sense that all is not right in the world and a longing for something better. Perhaps the climax of Huss’s life is the point when he stops appealing to any earthly authority. All had let him down, the Bavarian King, the Roman Emperor, the Medieval Church and the Pope, all he has left is Christ, and it is to Christ he makes his final appeal. As Christians, we lament injustice, but it does not surprise us. Our hope is not in any of the institutions of earth but in Christ.

Prayer: Babe’s grandfather, T-bone’s M (medical procedure), Noodles for wisdom in job-related conversations.

3.20.21 — The Vanilla* Spartan

In the early dawn 12 PAX (Banks, Jolly, Panhandle, DaVinci, HotBox, Katniss, Beaker, Bloomer, Saga, Gummi Bear, Tortuga, Capn Crunch(QIC)) found themselves at a frost covered TAR PIT where YHC was eager to start the clock. After a quick warm-up of usual exercises, and some mumbled comments about leg-work. They shouldered the available sandbags and ruck (120/65/65/30, respectively) and did a recon mosey of the south football field, ultimately deciding to make due with the IronPAX field despite its tarp cover.

Having attempted a full Spartan at the Mastodon without success on multiple occasions, the Q had his eye set on the full 30 rounds today, with ample time available if they didn’t mess around. He had full faith in the PAX.

Warm-o-Rama:

  • Motivators x 7
  • Mountain Man Poopers IC x 10
  • Abe Vigodas IC x 10
  • Sandbag recon mosey

The Spartan:

Having attempted something like a Spartan a few times, always with heavy modification, this would be the first time the F3-Wheaton crowd had done it vanilla (i.e., flat ground, 100 yards, no coupons), and the routine was new to many of the PAX. Thankfully it was incredibly easy to explain. But that didn’t stop the Q from failing to fill in all the details, opting instead to start the PAX off with just the first third having been verbalized.

Rounds 1-10: The Time Hack

  • Run 100 yards, 10 Merkins, mosey back, EMOM — This was vanilla enough. However, our mosey was timed, and an aggressive benchmark of EMOM Spartans was thrown down by the Q, while still waiting for the return of the 6 before starting each round. We were close, but averaged about 1min 12 seconds overall, for a 12 minute finish time on this third. The Q decided a quicker pace was needed to ensure victory.

Rounds 11-20: The Millennial Mosey

  • Run 100 yards, 10 Merkins, 30 LBCs(Millennial style) — To shorten the cycle time without killing the 6, we dropped the mosey, and instead “rested” for the length of time it took for the first PAX to reach 30 LBCs. At that point all PAX jumped to the line for the next run.

Rounds 21-30: No Bag Left Behind

  • Run 100 yards, 10 Merkins, mosey back (+sandbags) —With the time gained by the Millennial cheat on the middle third, we had 20 minutes left in the Q to finish the final 10 rounds. We could afford an actual mosey. The group was fairly close together on pace, so the Q explained that the sandbags were there in case someone was too far ahead of the group and needed more resistance in their workout. The PAX took this as an invitation and for most of the remaining rounds all bags were shouldered for the first half of the run (dropping them at the 50 yard and finishing the sprint).

Finishing with a few minutes left on the clock, they rounded out with some Mary, and appreciated just how much hip-flexors are involved in our favorite “ab” exercises.

3MoM:

  • Ol’ Ironsides: (Boat/Canoe + American Hammer IC x 10) x 2
  • Oblique LBCs — Right IC x 10, Left IC x 10
  • LBCs IC x 10

MOLESKIN: Break your tasks into small chunks and keep chipping away. Achieve what you set out to do.

COR/NOR/COT: Prayers for Jazz Hands’ friends Bryan and Lauren — Wisdom for Hot Box and M as they seek to navigate family conversations — For Tortuga’s M and Saga’s M — for all the brothers, that they would lean into life / work / family as well as they do their workouts, and that we would both have and give support in those spheres.

Glad to hang with the TAR PIT boys after a long time away, seeing faces old and new and appreciating just how much is going on across F3 Wheaton in a given week. Not captured on film, but seared in my memory of this morning: The glory of Gummi Bear’s tireless flying across a field of frosted grass yards ahead of the pack. DaVinci’s dogged grip on his bag for the full 100 yards plus the merkins and the return. Bloomer cleaning 120 pounds just like everyone imagines themselves doing in the moment before their first attempt.

The TAR PIT HIMs and their weight
Post-Spartan Mood

Poison Pill

Backblast, 3/6/21, 5:30am AO Tarpit

Poison Pill

Tortuga – QIC

Eleven PAX posted on this beautiful nearly spring morning. After a quick WOR of daisy pickers, Michael Phelps, 4 count motivators (Hotbox style – run in place rather than jump), and 10 slow merkins IC, we split into teams. Needing teams of three and falling just short of a handy multiple of said three, I asked for two volunteers to be a team of two. Shiplap and Banks took up the challenge.

Thang one: Poison Pill

Each team had chalk, a gallon of water, and two coupons. Only the six staircases starting on the southeast corner of Glenbard West and moving west to the southwest corner were used. Teams were required to carry their supplies up an unoccupied staircase. At the top, if there was no exercise listed in chalk, they wrote one, descended the same staircase, and went to a different staircase. If there were any exercises listed, the team had to complete 100 reps of all listed exercises. Upon completion, the team added a new exercise to the list. Repeat.

If there were three exercises listed when a team arrived at the top of a staircase, they complete the 300 total reps, erase all the chalk with their water, score one point, and go to a new staircase. Teams earned a five point bonus for completing all six staircases, regardless of the number of reps needed.

Exactly one coupon exercise per set of three listed exercises was required. No team may do the same staircase twice in a row. They must complete a different staircase before returning. Only one team at a time was allowed on each staircase.

Shiplap and Banks were given a slight head start and a reduced number of reps (75. They asked for 66.) Team DaVinci, Hotbox, and Tortuga wrote burpees at the top of their first staircase then climbed the staircase vacated by Jolly, Cookies, and Katniss. They left us blockees. Sweet as. This trend continued throughout the beatdown. There were very few soft reps. Our team had one round of lbcs, but that was it for easy. Hodors, blockees (again), burpees (2x), lunges(2x), curls, Peter Parkers, BBSUs, were completed by our team.

Time was called at 6:25, and all PAX returned to the parking lot for some Mary.

Team Banks and Shiplap tied with Team DaVinci, Hotbox, and Tortuga with seven points. Squat off to determine champ went to Hotbox.

Mary: Flutter kicks, 4 count, IC, 50.

NOR: Panhandle, Shiplap, Banks, Cookies, Saga, Jolly, Hotbox, Beaker, DaVinci, Katniss, Tortuga (Q). Guest appearances from Crack and Crash at the end with some biking down the stairs by @Crash who, thankfully, did NOT live up to his name this morning.

COT: Praise for a beautiful morning, a God who loves us, friends to push us, and a good workout. “Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights with whom there is no variation or shadow due to change.” James chapter one (somewhere in there).

Backblast 2/24/2021 (Billy Madison Workout)

Challenge: Complete k-12 in 45 minutes.

15 PAX showed up for class, in attendance:

Warmorama

Motivators (x7); good mornings; arm circles

Run up the wheel with coupons.

Each grade consists of an exercise and a question aimed at students of that grade level. Graduation from each grade to the next requires running down and back up the wheel.

Kindergarten: Little Baby Crunches (50) (How many PAX are in attendance?)

1st Grade: Hodors (20) (Laura has 7 cupcakes. Jeremy eats 2. How many does Laura have left? 5; What does Jeremy have? A black eye.)

2nd Grade: skull crushers (25) (Which is not a state of matter? Solid, Color, Liquid, Gas)

3rd Grade: Star Jumps (30) What is the name for someone who studies dinosaurs? (Paleontologist)

4th Grade: Blockbees (11) 44 divided by 4

5th Grade: Bonnie Blairs (27) 5 and 2/5 into an improper fraction.

6th Grade: Wall climbers (6) Give number and symbol for Carbon (6, C)

7th Grade: Coupon swings (20) Obnoxious is to pleasant as radiant is to: (dull, bright, loud, quiet, soft)

8th Grade: Coupon curls (70) 4x-10=18, what is x? (7)

9th Grade: Big Boy Situps (90) What’s the formula for area of a circle? (pi)r^2

10th Grade: Merkins (100) What gas is needed for photosynthesis (Carbon Dioxide)

11th Grade: Air Squats (110) What is the belief that the US has the right to occupy all of America? (Manifest Destiny)

12th Grade: Flutter Kicks (120) SAT Vocab: What is an antonym for enervating (feeling energized, like after an F3 workout or after finishing all of school in 45 minutes)

Graduation Ceremony: Your coupon is your diploma, hold it high (rifle carry) and walk back to the parking lot.

Moleskin: Unlike Billy, you’re likely not a drunk who may fail to inherit his father’s business, but like Billy, working towards a clear objective in a community is pretty helpful. Thanks to F3 for helping me do better during COVID along several dimensions.

CoT; Prayer: Energy, focus, perseverance, Bloomer’s son, Jazz Hand’s friend

SuperDora 02/23/2021 @ AO MASTODON

Knowing that it has been cold lately and there is a LOT of snow and ice on the ground that will be in various states of melting due to the warmer temperatures, the challenge was to create a workout that left the PAX warm and not too wet for coffeeteria. It turns out that the snow was not melty, but instead was packed down firmly with a nice crust on top.

YHC has always been a fan of the Dora, but the Exicon came up short while planning this workout so a new Dora was born, the SUPERDORA. Answering the new challenge were many of the stalwart HIMs: Big Mac, Bloomer, Cookies, Da Vinci, Hotbox, Jolly, Katniss, Panhandle, Saga, Shiplap, TBTF, T-bone (first RESPECT workout!), Tortuga.

Warmorama was a simple classic to get the blood pumping: motivators, goofballs, and a quick lap of high knees around the parking lot while the Q explained the beatdown.

Queue the SuperDora:

Instead of pairs, the entire PAX was challenged to complete exercise reps with interspersed bursts of cardio. (up to 4 exercises between cardio, the PAX chose various strategies)

Cardio options were: run up or down Hoffa, Run to the cooties/SHOP or back (convenient if targeting one of the exercises that are executed there), 15 Burpees, 25 Star Jumps, 30 Mountain climbers

Exercise rep targets were determined by number of PAX to show. The Q failed at math and targeted about 2000 reps per PAX to spread around. It should have been half of that. The board was prepared with 72 marks per exercise group, each mark originally representing 75 reps which the Q revised to 60 reps, it really should have been 30 reps per mark.

Categories and exercises available per type:

4320 – Chest/shoulders: Derkins, Chest press, Picnic table press

4320 – Back/shoulders: Bent over coupon rows, Inverted rows, Pull ups

4320 – Mary: Leg raises, American Hammers, jumping crunches or imperial walkers

4320 – Legs: Weighted squats, Calf raises (4 = 1), Pistol squats

4320 – More: Kettlebell swings, Coupon Curls, Rifle carry (4 paces = 1)

There was a bit of confusion at the beginning, but the PAX quickly figured out their strategies and started their exercises. After a few minutes YHC noticed it was rather quiet, the grunts of hard work and an odd picnic table being dropped were about all that broke the silence. Thankfully Shiplap had already taken matters into his own hands and came back from his rifle carry to the car with Jock Jams pulsing, this clearly invigorated the PAX and they picked up the pace.

Nonetheless, the absurd number of reps planned were not coming off of the board fast enough and ⅔ of the way through the beatdown the Q called “double credit” and each set of 60 reps took 2 marks from the board. Alas, it was too little, too late and we ran out of time with quite a few marks on the board. At least we didn’t run out of exercises before the end of our time.

Prayer Ruck for Wheaton 02/15/2021 @ AO Mastodon

Ruck day does not always have to be hard, but it will always be work!

Another Shackleton, eight PAX accepted the challenge to lift up our community in prayer: @Archive, @Banks, @Crack, @Cookies, @Da Vinci, @Katniss, @Shiplap, @Sparrow.

Warmorama inspired by @Jolly’s VR boxing video, we worked the (imaginary) small bag, took down our virtual opponents on both sides.

The Q hoped in vain for clear sidewalks, instead we made our way the best we could in and out around the perimeter of the AO, praying for the community as we traveled. We prayed for:
– Our neighbors, and the PAX
– Our local churches
– Our local government
– Disadvantaged, refugees, and the poor among our community
– First responders
– Healthcare workers
– Veterans and active military
– Schools and educators
– Our families

Arriving back at the #AO-Mastodon-flag and #OG-Wheaton-flag, we had some extra time so we knocked out some quick warm-down of Mary and Merkins.

Moleskin: It can be easy to get distracted when we pray, wanting to reach out to someone that comes to mind or check up on something. There is nothing wrong with that, but we can’t let that keep us from returning to prayer, for that is where the difference is made.

COT: We have many folks among the PAX that need prayer, keep lifting them up.

Dueling Doomsday Clocks

Backblast, Tuesday, 2/9/21, 5:30 AM, AO Mastodon

It was definitely a Shackleton today. As I arrived at 5:21, the parking lots had not yet been plowed, but a plow was hard at work. By 5:26, I was able to pull into a plowed spot by the tennis courts. The plow was still clearing the rest of the lot as other PAX pulled in. The driver commented, “I thought you were a gang or something.”

WOR: motivators, tappy taps, goof balls, jog to cooties.

Thang one:

Two stations, teams of three. Station One: pull ups and jump squats. Station Two: Bulgarian Split Squats and SSH. The team member at each station stayed in motion doing the first exercise switching exercises as needed. Third team member ran around the obelisk circle to station one. Members rotated through the stations. (Continued this until QIC finished his 50 strict pull ups.)

PAX were encouraged to recite James while at stations. I think we got through verse eight a few times.

Thang two: Dueling Doomsday Clocks, part one

Moseyed back to the tennis court lot. Two groups for Dueling Doomsday Clocks. Each group formed a circle. At the start signal, each PAX got into the plank position. One PAX did one merkin and returned to the plank, then the PAX on his right did one merkin and returned to the plank, after all PAX in the clock did one merkin, the starting PAX did two merkins, etc. Once a PAX was unable to hold the plank or complete the merkins, he was out of the clock and began doing squats. As soon as one group was down to two remaining PAX, the round ended. One group got up to 10 merkins.

Thang three: Dueling Doomsday Clocks, part two

Moseyed to the pool lot. Repeated clocks with new groups and flipped the script. Clocks started in the squat position. First PAX did one squat, then returned to the squat hold with arms above the head. Eliminated PAX planked. (I was the first out on my team.) We had to call it a tie as time ran out.

NOR: Saga, Banks, Davinci, Whittler, Shiplap, Sparrow, Katniss, Beaker, Big Mac, Jolly, Cookies, Crack, and Tortuga (Q)

COT: Lifted up Hot Box’s M, TBTF with a rough work schedule this week, and Bloomer and Captain Crunch’s 2.0s.

Sparrow sang the praises of hand warmers and made an altar call (forgiveness and salvation being even better news than hand warmers).

“Stairway to Mary” aka “Mary’s Ladder” 01/30/2021 @ AO TARPIT

 

This workout was advertised as having stairs and having Mary, several brave HIMs accepted the challenge.

Quick Warmorama with Motivators gave way to a trek around the football field carrying sandbags on the extended ladder. 4 PAX at a time, cycling through so everyone gets warm.

Landing at the base of the stairs for the Thang, the less literal ladder on the board was revealed. PAX were given choices of Mary with a quantity that needed to be populated onto the board in multiplier slots from 1 to 10 then back down to 1. As the rules were explained there was significant chatter requesting clarifications, and whether we would be able to complete the entire ladder.

Here is how it worked.

 

  1. PAX would note the exercise posted on the board, including the multiplier, running up the stairs and completing all reps at the top of the hill, then running back down the paved slope (driveway).

  2. Back at the board, for each PAX if there was already another exercise posted that they have not completed then they would repeat step 1 with that exercise.

  3. If a PAX returns to the board and they have completed all posted exercises then they choose a new exercise to post in the next available slot and perform a “posting fee” of 30 burpees or 30 sandbag exercises (squats, curls, rows, overhead presses, etc.) then proceed with step 1 based on the exercise they just posted.

Here is what the PAX chose:

1 x 100 100s

2 x 5 Plank Up-Downs (High low plank)

3 x 10 BBSUs

4 x 20 LBCs

5 x 15 Dollys

6 x 30 Leg Raises (thanks @Saga)

7 x 5 Flutter Kicks (4ct=1)

8 x 5 American Hammers

9 x 5 Crunchy Frogs

10 x 20 LBFC (thanks @Captain Crunch)

9 x 1 Plank Up-Downs (High low plank)

8 x 10 Leg Raises

7 x 40 LBCs

6 x 10 Manatees

Incomplete exercises left hanging that would have filled 5-1

20 Flutter Kicks (4ct=1)

20 BBSUs

25 Dollys

20 American Hammers

15 Crunchy Frogs

Warning to all, this workout will be brought again, probably sometime late spring and summer with more choices thrown in, including more of the much needed back exercises to balance them out.

Monday Ruck Club – January 25, 2021

Backblast: Monday Ruck Club – January 25, 2021

15 PAX in attendance including an FNG!

WOR:
10 Abe Vigodas
10 Tappy Taps
OYO Quad Stretches
10 Burpees

Q decided to ease into this week’s beatdowns with an easy Ruck around Mastodon. The PAX took turns leading the way and stopping to call out an exercise of their choice. The only caveat was that it couldn’t be more than 10 reps. Not surprisingly, a couple of PAX (I’m looking at you @Banks and @SAGA!) got around the 10 rep max by calling exercises with several steps built into each rep.

@Jolly – 10 air squats
@Big Mac – 10 burpees
@Panhandle – 10 Merkins
@Katniss – 10 Ruck Pulls
@Banks – 10 Dan Taylors!
@Shiplap – cross bridge without feet touching the ground
@Da Vinci – 10 burpees
@SAGA – 10 Birthbees!
@Sparrow – trek up Hoffa
@Jolly – 10 burpees

Prayers for several job openings as they seek the right candidates. Welcome @Rainbow Bright! (edited)

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