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

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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.

2.22.20 — Full Metal Coupons

5 PAX got stronger (Noodles, Hot Box, Katniss, Ship Lap, Captain Crunch).

It was a balmy 30 degrees and the sun had just punched over the trees. After a standard warm-up and a random recon mosey to stall for a possible 6th, we grabbed the coupons and headed for the hill. Hoffa was freshly de-iced and open for business.

After prepping the winkie for the day, the Q had scrawled in the empty corner:

This is my coupon. There are many like it, but this one is mine. My coupon is my best friend. It is my life. I must master it as I must master my life.

The theme of the day was partner work, coupons, and some good ol’ favorites to cover the bases and point out what we’d been lacking this whole week: leg work.

The Thang: FLORA 1, 2, 3s

Partner work with coupons:

  • 100 Merkins – both PAX keep their feet on the coupons. Do 10 merkins while your partner planks and swap until you’ve completed 100 total reps.
  • 200 LBCs – hold the coupon overhead while doing crunches, partner holds feed 6″ off ground with coupon overhead. Swap every 20.
  • 300 Goblet Squats – hold the coupon. Do 30 squats while your partner holds the bottom squat position. Flapjack.

The Other Thang: Sparta 1, 2, 3s

Another Dora (or in this case Flora) but the partner runs the hill with a coupon, does 10 Merkins on the block at the top and runs back (like the Spartan). Blocks were technically optional on the reps on this one, but no one woke up for easy today. (Katniss did break a block on the frozen ground half-way through, but he immediately went and got another)

The “Extra”: Burny Bernie Legs

The boys got done with plenty of time on the clock, so we rolled in the extra fun that had been planned.

  • (Bernie Sanders hill run + 20 Star Jumps + Lunging down the hill) x 3 = FUN. TIMES.

4MOM: Ol’ Ironsides

Since our pain was mainly located in only one major muscle group, we dusted this one off again for great effect. Ended with 15 seconds left on the clock.

  • ( Boat/Canoe + American Hammer ICx20 ) x 2

COR/NOR/COT: Prayers for those unable to post from injuries and illness —  for Noodles’ 2.0 and his dedication tomorrow — for Mrs. Crunch and her new writing opportunity that the momentum of it would snowball into even more in the future

Moleskin: Really impressed at the determination and joyful good cheer of this group of crazy guys (YHC included) who would think a breezy February dawn working out in the park was the kind of thing to wake up early for, the kind of thing to go to bed early for! In big and small ways it has transformed my life, and it’s fun to watch others discover it and enjoy it with the same strange, sore enthusiasm.

That’s not to say you old regular dudes weren’t missed! Just 5 on a Saturday already feels weak! It’s warm! The sun has returned! The hill is clear! See you next time!

2.8.20 – 5 Alive Returns!

It was another beautiful day at AO Mastodon, and 9 faithful PAX (Archive, Captain Crunch, Noodles, Hotbox, TBTF, Shiplap, Katniss, Jazz Hands, Banks) came out for what promised to be a beatdown not soon to be forgotten! It had been a while since 5 Alive resurrected itself, so YHC thought there was no better time than to feel alive than on a snow covered February morning!

Warm-O-Rama:

  • 7x Motivators
  • 15x Tin Soldiers
  • 15x Mountain Man Poopers
  • 10x Merkins IC

Thang 1: 5 Alive!

  • 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 Dive Bomber – The Dive Bombers increase until the 20th lamp post
  • 21st Lamp – 5 Burpees, 5 Merkins, 5 Star Jumps, 5 Dive Bombers, 1 Squat – The Squats increase until the 25th lamp post
  • 25th Lamp – The routine culminates with 5 Burpees, 5 Merkins, 5 Star Jumps, 5 Dive Bombers, and 5 Squats
  • From there, run the rest of the mile to the C.O.O.T.I.E.S.

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

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

Thang 2: A Little Competition

The PAX split into 2 teams at 4 stations and completed the following, each PAX would complete 5 of the exercise at their station and then sprint to tag their team mate at the next station. We completed 2 rounds of each PAX completing all stations. The stations were:

  • 5x Pullups
  • 5x Dips
  • 5x Merkins
  • Sprint up the hill and down the slide to the finish!

4 MOM:

  • 50x Flutter Kicks IC
  • 25x each side oblique crunches IC
  • Boat/Canoe

COR/NOR/COT:

The lesson behind today’s workout is when you put your mind to something and focus you can do it. This was exhibited today through “I can do 5 of anything”, but this can be applied to everyday life when you keep moving forward and don’t quit! Prayers for health for Hotbox and Archive and for Jazz Hands to restore a little bit of normalcy to their lives. Great job today HIMs!

2.6.20 – Slowest Bank Heist Ever

As the new snow coated AO-Mastodon, 7 PAX (Archive, Gummi Bear, Hot Box, Noodles, Katniss, Banks, Crunch) arrived to enjoy a tour of the AO. It had been far too long under the grip of slippery ice and hard snow. They got warmed up, paired off, and they set out to check out the trails.

Warm-O-Rama:

  • Motivators IC x7
  • ATMs (Shoulder Touch ICx15, Tempo Merkins ICx10, Fast Merkins x10)

The Thang:

  • Tortoise and Hare B.O.M.B.S. (sandbag / ruck / teams) Pairs had one sandbag or two rucksacks. Partner #1 carries the bag/rucks and starts walking. Partner #2 does first exercise on the list and then chases down Partner #1. When he catches his partner, they swap: Partner #2 takes the rucksack while Partner #1 does the same exercise. Repeat until all exercises have been done 5 times BY EACH partner.
    • 5 Burpees (50 per pair)
    • 10 Outlaws (100 per pair)
    • 15 Merkins (150 per pair)
    • 20 Big Boy Sit-ups (200 per pair)
    • 25 Squats (250 per pair)

One pair completed the whole set (Go, Archive and Banks!). The rest of us wrapped up with them on their last set of 25 at the flag. Gummi Bear successfully scouted a few places where the ice was still present and slick.

COR/NOR/COT: Prayers for focus and energy for the rest of the week — thanks for health and prayers for it’s continuance. Protection, health, and encouragement for the brothers who were out this week.

With the brightness of the snow, I was kind of expecting the camera work to go better.

And a quick EC sled session afterwards!

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1.23.2020 – “Nolan Richardson”

It was a snowy morning, but 6 faithful PAX (Noodles, Shiplap, Captain Crunch, Hotbox, Gummibear, Banks) showed for the beatdown. As YHC was planning the workout, I stumbled across a fully baked workout, so I decided to try it out. We completed the Nolan Richardson verbatim and finished right on time!

The Thang: Nolan Richardson

Aka “40 minutes of Hell.” Warm-O-Rama: Windmills (20), American Hammers( 20), Mosey (Around Ballfield). Routine: Partner 1 will perform each exercise denoted below as Partner 2 backpedals 50 yards, performs a ” Bobby Hurley” & jogs back to continue the exercise from the count accumulated by Partner 1. This will continue until the repetition count stated below is met. 1. Burpees (150). 2. Squats (300). 3. Big Boy Sit-Ups (150). 4. Little Baby Arm Circles (300). 5. Merkins (150). 6. Imperial Walkers (300).

COR/NOR/COT

Praise for Noodles Classes going well, prayers for focus, and for YHC’s wife going out of town for the next week.

1.11.19 – Isildur’s Bane

11 PAX (Noodles, Ship Lap, FNG-Dovetail, HotBox, FNG-Body Pillow, Captain Crunch, Too Big To Fail, Banks, Jazz Hands, Archive, Gummi Bear) posted to a squally Saturday morning workout ready to “Embrace the Suck”. The weather took it slightly easy on us with a two hour break between rain and snow, but the wind was still a brisk 20mph. Without much fanfare, we settled in for some fun times.

  • Motivators (IC x 7)
  • Windmills (IC x 15)
  • Scapular Push-Ups (10 OYO)

Mt. Doom:

  • Ring of Fire variation, PAX calls an exercise (they dislike) and performs exercise while the remaining Fellowship descends the hill and then buddy-carries (in teams) other PAX to the top. Rotate until all PAX have been Isildur/Frodo once. — We broke into two teams of 5 (before Jazz Handz arrived), I think some PAX were doing the quick math on 11 hill runs…

18min AMRAP (reprise) we got to reprise the TBTF / Gummi Bear workout that everyone else missed, which (un)fortunately set our arms up for some low figures on the next portion

  • 18 Merkins
  • 18 Sit-ups
  • 18 Aussie Pull-ups
  • 18 Squats

Resolution Time: another check-in is needed here sometime to confirm how many pull-ups can be done with fresh arms that haven’t done 100+ rows first.

  • Do AMRAP pull-ups, stop when you can’t get your chin over the bar
  • (interlude) 30 lunges
  • Eccentric Pull-ups (start at top, slow lower) 5ish (or AMRAP)
  • (interlude) 30 Sit-ups
  • “Back-only” pull-ups (arms stay straight, engage back muscles)

Mary:

  • J-Lo #1 for one minute (knee to chest, straight, side, straight, chest)
  • J-Lo #2 for one minute (low-plank hip dips)
  • Flutters ICx50

COR/NOR/COT: Prayers for safe travels in the weather — Jazz Hands packed weekend with a friend’s wedding and hosting — a good start to classes for Noodles — and keeping and building solid momentum for 2020!

1.9.2020! – Old Fashioned Beatdown

Amazing Photography Skills Courtesy of Captain Crunch

It was another beautiful day at AO Mastodon and we had 7 PAX ( Archive, Noodles, Captain Crunch, TBTF, Ship Lap, Gummibear & Banks) show up for a Thursday morning thriller. In typical fashion, YHC did not have a fancy workout put together, but made sure it would be intense for all involved!

Warm-O-Rama:

  • 7x Motivators
  • 15x Tin Soldiers IC
  • 10x Merkins IC
  • 2x Karaoke runs
  • 1 Mile run

Thang 1: Jacob’s Ladder

Run to the top of the hill, complete 1 burpee and run back down. Repeat with 2 burpees, finishing at a total of 7 burpees.

Thang 2: Upper Body Circuit

Circuit consisted of the following:

  • Pullups (10x)
  • Derkins with Knee Tuck (20x)
  • Dips (30x)

Complete 1 round, then decrease Pullups by 1, Derkins by 2, and Dips by 3. Continue until down to 1 or time is called. Most PAX finished on the round of 6.

From there we moseyed to the flag and called it a day!

COR/NOR/COT:

There was a general feel of gratitude for many things from the group as a whole. Prayers for Captain Crunch and family to maintain health, and for continued growth of the group.

12.21.19 – 25 Days of Christmas!

With Christmas around the corner and the recent deluge of creative holiday themed beatdowns, your Q felt obliged to continue the trend. There was a full agenda planned, and the Q put out early for all PAX to be on time. All PAX (Even Gummibear!) showed up early and eager to hit the ground running. We had 5 PAX in total ( Archive, Noodles, Gummibear, TBTF, and Banks. Hotbox joined us for coffee!) for a surprisingly warm December day.

Warm-O-Rama:

With a lot ahead of the PAX, the Q kept the warmup quick and to the point.

7x Motivators

The Thang: 25 Days of Christmas

The day number represents the number of reps for each exercise. The Q brought along Christmas music, so all exercises were performed while singing along to holiday favorites!

  • Day 1 – 1 mile run AFAP ( The intent was to time for record keeping, but the Q fat fingered the stop watch so all PAX finished in an astonishing .6 seconds!)
  • Day 2 – Bearpees – distance between 2 lamp posts (2 rounds)
  • Day 3 – Hoffa Sprint – Sprint to the top and walk down (3 times)
  • Day 4 – Howling Monkeys ( 4 rounds)
  • Day 5 – Guantanamo ( 5 rounds)
  • Day 6 – Jack Webbs
  • Day 7 – Worst Merkin Ever (Crucible, Wide Arm, Regular, Diamond = 1)
  • Day 8 – Contra Burpees ( Increase merkins x1 each rep finishing at 1 burpee, 8 merkins)
  • Day 9 – Table Squat to overhead press (Lift one end of the table)
  • Day 10 – Table Curls
  • Day 11 – Table Shrugs
  • Day 12 – Abyss Merkins
  • Day 13 – Lunges (13 each leg)
  • Day 14 – Pullups
  • Day 15 – Burpees

At this point it should be noted that the wrinkle in the agenda showed up when “Flower” by Moby came on. All PAX stopped and performed squat and holds in sync with the song when it says “Bring Sally up, Bring Sally down” for the duration of the song. After this, it was back to our regularly scheduled program.

  • Day 16 – No Surrender ( 8 each leg)
  • Day 17 – Big Boy Situps
  • Day 18 – Dips
  • Day 19 – Broad Jumps
  • Day 20 – Hodor’s ( With Coupon)
  • Day 21 – Flutter Kicks (Coupon Overhead)
  • Day 22 – Merkins
  • Day 23 – Side Straddle Hops ( 4-count in cadence)
  • Day 24 – Squats
  • Day 25 – Manmakers ( It should be noted by this point, we ran out of time. The Q graciously offered as a Christmas gift to allow everyone to skip the last exercise, but the determined PAX did not want to quit. Archive suggested each PAX complete 5 for a total of 25, so we all chipped in and gave each other early Christmas gifts!)

COR/NOR/COT:

At this point all PAX were effectively worn out and moseyed back to the flag. The Q was not able to take any pictures due to the packed agenda, but no doubt this one will be remembered for a while. Prayers for those interviewing and in the middle of job searches, for those who are travelling and will be travelling over the holidays, for good conversations and time to be spent with family, and praise for Noodles being accepted into his certification course.

12.19.19 – The Darkest Q

MOLESKIN: As Your Humble Correspondent prepared his first Q in a while, he reflected on the past month and got all sentimental thinking about last winter. He was filled with appreciation for all the guys who have stepped up and taken on the mantle to Q a workout, to lead our social media pushes, or come up with great EC ideas and be good brothers to one another. That appreciation inspired the Circuit below, an exercise in gratitude for all the combined hours spent agonizing over weinkes and backblasts. Many hands makes the work light.

I spent the better part of the past month on the back foot and really couldn’t have pulled my weight with F3 if it were required of me. You (dear PAX) may have noticed a lack of “filler noise” on Slack as I needed to prioritize work and push into other fronts in my life at the expense of my F3 presence. In a different year, that month-long downturn from one person may have spelled the death of F3 Wheaton. I am filled with hope and confidence having “returned” and seen that things have continued on just fine without me. As I immediately head into another two-week (three weekends!?) absence from workouts, I am comforted by the faithful regularity of the men of F3 Wheaton. This week marks the darkest Gloom that we will post in (though it might get colder). Hold the line, brothers. Let’s kick this winter in the teeth and come out on the other side ready to share the joy of our regular weekday/weekend shieldlock with a fresh batch of FNGs. Set those alarms. See you in January. SYITG.

4 PAX (Archive, Noodles, Gummi Bear, Crunch (QIC))

Warm-o-Rama / The Standard:

  • Motivators IC x7
  • Windmills IC x15

Bring coupons to the Hill

The New-Q Appreciation Circuit

  • Noodles = Merkin x20 + Derkin x20 + Bear Crawl up the Hill
  • Gummi Bear = HODOR! x25 + 5 Pull-ups
  • Jazz Hands = Death Die SSH (1d6x10) + Welsh Dragons (2D6+3)/2
  • TBTF = Paired Sprints Around the Hill + Modified Bruce Lee core exercises (crunchy frog x20 / Hammer x20 / Heel Touches x20 / 100s)
  • HotBox = 20 Derps (Decline Dips) + 20 Flutters + All Out Sprint Up the Hill (10 points at the end) (x2, but don’t tell the PAX until you’re done with the first)
  • Banks = 5+5+5 Burpees (boil the frog – just break the news one set at a time)

Mini-Leg Day:

  • Dan Taylor (Squat:Lunge4) the coupons back to the wall
  • Bolt 45s

COR/NOR/COT: PAX prayed for good end to the week, boxes checked, and a restful, joyful holidays for everyone

12.7.19 – #RememberTheBackblast

(11 days ago) A 6-PAX gathered (Jazz Hands, Banks, Gummi Bear, HotBox, Noodles(SubZero), Capn Crunch) with the beginnings of winter chill and a mission to try something new and different. Knowing very little about what was coming except that it was totally easy, the Q settled in with some old stand-bys to put them at their ease:

Warm-o-rama:

  • Motivators ICx7
  • Windmills ICx20
  • Scapular Push-Ups (Low range of motion (1-2”) focusing on the serratus anterior; All fours or push-up position; lock elbows, press fingers out and up, tight core, straight back (no arching)

YTWLs – 8-10 reps (1-2min rest between each) focusing on spine muscles and scapular-thoracic movement; Not shoulder joint, keep shoulders down, scapula set before movement begins. Bellybutton OFF the ground.

The “rest” exercises:

  • J-Lo #1 for one minute (knee to chest, straight, side, straight, chest)
  • J-Lo #2 for one minute (low-plank hip dips)
  • Jane Fondas
  • Hollow Body (Shoulder blades off the ground, lower back pressed into the ground, deep breathing(shaking), toes pressed together, pointed, bring as low as possible with form. Everything clinched and straight.)

After completing the restful / yoga portion of the set, it was time for the surprise attack Pearl Harbor themed WOD, with the goal of completing over 2,335 reps, one for each U.S. serviceman killed.

The “USS Arizona” WOD (39 sets as a group)

  • 12 Bent Rows
  • 7 Dive Bombers
  • 41 American Hammers

The wrap-up:

  • Coupon Presses (8 min AMRAP)

Due to a Reindeer Run 5k that day, we avoided our usual Coffeeteria spot and went to Starbucks for a change of pace:

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