6.21.21 — Ruck Day Classic

After a surprisingly eventful night of severe weather, the midsummer dawn arrived serenely as 14 PAX (Banks, Big Mac, Shiplap, Da Vinci, Jolly, Panhandle, Dr. Phil, SAGA, Noodles, Cookies, Getaway/Babysitter(disambiguation?), Reels, Babe, Captain Crunch(QIC)) arrived groggy but ready for their weekly dose of monday. 2 Runners, 5 Ruckers, and 7 Murphers.

After a warm-up:
– 10 Mountain Man Poopers
– 10 Goofballs
– 10 Abe Vigodas
– Arm Circles OYO
Ruck Crew got a treated to a classic Crunch prayer-walk:
– Merkin Mile (Mile Loop, 25 Ruck Merkins on the quarters)
– A brief stop at Rucker Point to lift up those who will find there way to F3 Wheaton in the future.
– Thruster Mile (Mile Loop, 10 Thrusters on the quarters)

COR/NOR/COT: prayers for Banks’ son, heading to camp for the first time — for Panhandle’s son off to the Dominican Republic on a missions trip — for Tortuga, DBC and other PAX travelling or soon to be travelling — for Cookies’ M’s friend and her many struggles — for those who walk alone and need F3 in their life

MOLESKIN: It was easy to see and feel the difference of time from 2018 to now. I am grateful for the impulse to pray for unknown PAX during those months, and overjoyed at the current form of Mondays.

5.29.21 — Just a bit of silliness, really

In the immortal words of Dolly Parton: “Hit ’em where the sun don’t shine.”

In contrast to Wednesday, the sunrise was crowning the trees in glory at AO-TAR PIT, as 10 intrepid PAX (Big Mac, Beaker, Draper, SAGA, Panhandle, Noodles, Hot Box, Da Vinci, Katniss, Capn Crunch(QIC)) gathered for what promised to be an atypical day. The Q did have a plan, but the details were yet to be filled in in their entirety. Without much explanation and some odd warnings, they began their adventure. The objective was to work out some muscles we haven’t used since grade school.

Warm-O-Rama:
– Goofballs IC x20
– Abe Vigoda IC x10
– Batwings IC x10
– Mountain Man Poopers IC x20

Recon Jog

Thang 1: DIY OCR

We all pray in different ways, and in our own way we lended our thoughts and support to those brave souls entering into the Frontline OCR. We divided into two teams of 10 and took turns making stuff up, establishing routes for us to race across or around the playground, performing different exercises or feats of athleticism against members of the other team.

Highlights include Bear Crawls, more Bear Crawls, Bear Snake, Bear Indian Run, pull ups at extreme heights, Dolly Partons(reprise), Derkin sprints, gimpy one-legged-race + burpees (gimpees?), and a kiddy slide that almost defeated the entire gathering of the PAX, and Hot Box and Beaker closing out the day showing everyone how it’s done on the 5 meter beam cross.

Thang 2: Adult Duck Duck Goose

Inspired by one of (not yet)FiA’s workouts, the PAX circled up for a bit of Duck Duck Goose before continuing their OCR. Like normal duck duck goose (or grey duck???), except that all the PAX perform a standing exercise, and when you get called “duck” you perform 10 merkins. Afterwards, we continued the choose your own OCR.

COR/NOR/COT: prayers of thanks for Noodles’ opportunities and the many blessings of life — thanks and intercession in the midst of SAGA’s trials/blessings — for Panhandle’s daughter in Mexico — for the Frontline OCR crew and their endeavors and camaraderie

Backblast – 5.17.2021 – Today was a Good Day

As we continue our FNG/Kotter drive, today proved to be another successful drive and PAX brought in 3 more FNGs. Per usual Ruckers remained and Runners ran like the wind.

WoR: Motivators x7, Abe Vigodas, x16, Tappy Taps x15

The Thang: Ruck/Shuffle/PT

PAX went on a ruck around the AO and stopped for the following PT stations:

Station #1 – Bolt 45s (15 squats down to halfway position and return. 15 squats from halfway down position to full squat position and return up to halfway position. 15 full squats or jump squats.
Station #2 – Dan Taylors x7 (1 squat, 4 lunges, 2 squats, 8 lunges, etc.)
Station #3 – 1 Round of ATMs (15 shoulder taps, 15 slow tempo merkins, 15 fast tempo merkins)
Station #4 – Bear Crawl Snake up Hoffa (Snake up Hoffa, PAX at the end weaves in and out to the top of the line, next PAX at end of the line begins crawl).

Plank for the 6.

Got a nice lather in for the day and encouraged some of the running PAX along the way.

NoR – .

CoT – Praise for Whittler’s recent engagement. May God continue to bless his relationship and plans for marriage. Praising God for F3 and the recent growth. Allow old and new PAX to recognize the benefits of this group. Allow us to continue planting seeds with other man that need F3 but don’t know it yet.

Backblast – 5.17.2021 – Today was a Good Day

As we continue our FNG/Kotter drive, today proved to be another successful drive and PAX brought in 3 more FNGs. Per usual Ruckers remained and Runners ran like the wind.

WoR: Motivators x7, Abe Vigodas, x16, Tappy Taps x15

The Thang: Ruck/Shuffle/PT

PAX went on a ruck around the AO and stopped for the following PT stations:

Station #1 – Bolt 45s (15 squats down to halfway position and return. 15 squats from halfway down position to full squat position and return up to halfway position. 15 full squats or jump squats.
Station #2 – Dan Taylors x7 (1 squat, 4 lunges, 2 squats, 8 lunges, etc.)
Station #3 – 1 Round of ATMs (15 shoulder taps,
Station #4 – Bear Crawl Snake up Hoffa

Plank for the 6.

Got a nice lather in for the day and encouraged some of the running PAX along the way.

NoR – .

CoT – Praise for Whittler’s recent engagement. May God continue to bless his relationship and plans for marriage. Praising God for F3 and the recent growth. Allow old and new PAX to recognize the benefits of this group. Allow us to continue planting seeds with other man that need F3 but don’t know it yet.

Capture the Bag

A fast paced, high-heart-rate role playing game with dedicated roles for runners and ruckers. 


If future pax are reading through backblasts looking for ideas, I recommend skipping this one. It was a lot of fun to plan, but would have worked better with a smaller field of play or about 20 more PAX. Regular capture the flag might be fun to try. If you need a visual cue to recognize who is one what team, I thought “hats vs heads” worked well.

For natural and healthy reasons, our Mondays are divided between ruckers and runners. But there is much that unites us, not the least of which is sweating with friends before the sun comes up.

A game was designed with the following goals

  1. Ruckers carry heavy things
  2. Runners gonna run
  3. Everyone sweats 

Before the game starts, each pax will choose a running or rucking role, and maintain that role for the entire game. 

Runners will be running throughout the game, unimpeded by weight or pain stations. 

Ruckers will be carrying their rucks and occasionally a sandbag. Runners cannot carry. 

The entire pax will be divided evenly into two teams, with the runners and ruckers split evenly between the teams. 

The AO is divided into two even halves, four bridges divide the territory. Islands belong to the Northern team.

All of our available sandbags will be divided evenly between the two teams, let’s say team had 2×60 pound sandbags. 

At the start of the game, the ruckers on each team will carry their sandbags away from the starting bridge all the way to the other end of the park. If all pax reach the other end, they earn one point (In hindsight, this was probably unneccessary. It did create a more traditional ruck feel, but used up most of the time that could have been spent playing the strategy game).

The ruckers are trying to defend their sandbags by moving them around  constantly or by stashing with partial visibility them within 12 feet of the outer track.  Each sandbag was given a “certificate of visibility,” which had to be visible. (in hindsight, we had more daylight than expected and slightly less visible sandbags would have been fine.)

When ruckers are on their home turf, they will be referred to as “defensive ruckers”.

When a Rucker leaves his home turf and crosses a bridge in search of the other team’s sand bags, he is acting as an offensive Rucker. 

The runners primary job is to gather intelligence for their team. Runners should be able to spot the location of stashed or moving sandbags and report it to their Rucker teammates. Stashed sandbags must always be visible from the outer track. Runners also have the ability to send an offensive pax to jail when he is discovered out of his home territory. Finally, runners can empty their own jail by running past and tagging it. (in hindsight, the runners mostly just ran.)

In order to steal a bag, the offensive team has to challenge the defensive team to an exercise. If there are more than 2 pax involved, the challenges take place man-to-man. If one team is outnumbered, their pax have to compete more than once. For this reason, numbers are an advantage.

In the end, Archive’s team was a strong contender, both in strategy and exercises. Sparrows team (hats), proved a competent defender. Each team stole one bag, defended one bag, and made it across the park, for a tie score of 3:3.

Welcome FNG “Babysitter”
Welcome back Kotter, “Picasso”

Distance Dora

Backblast, 4/10/21, AO Tarpit, 5:30 AM

Twelve brave PAX came out on an overcast warm morning for a beatdown at AO Tarpit.  After a quick WOR of walking arm circles and Michael Phelps, high knees skips, grapevines and a short mosey, we partnered up at the track.

Thang one: Distance Dora

B.I.B.L.E.

Broad Jump Burpees

Inchworm

Bear Crawl

Lunges

Ephesians 2:8

Partner one ran a lap around the track while partner two made his way around the track doing Broad jump Burpees.  Flapjack: partner two ran, partner one did broad jump burpees.

We repeated this pattern with Inchworm, Bear crawl, and then Lunges.  Once partner two finished his run after his lunges, both partners walked together while reciting Ephesians 2:8 – “For by grace you have been saved through faith, and this is not your own doing, it is the gift of God.”

Repeated as time allowed.

Thang two

  1. Round 1: Using three pull up options at the playground we split into three teams.  One person completed six side pull ups while the rest of the PAX completed slow merkins IC. We rotated through the pull ups twice.
  2. Round 2: Just four pull ups, first person at your station to get 50 merkins OYO ended the round.

Mary

Back at the flag.  We completed 25 flutter kicks IC, then 22 more with PAX calling out the verse, Eph 2:8, in place of the count.  One, two, three, By, one, two, three, grace, One, two, three, you, One, two, three, have, One, two, three, been, One, two, three, saved, etc.

NOR: Archive, Banks, Big Mac, DaVinci, Jolly, Katniss, Noodles, Panhandle, Saga, Shiplap, Tortuga (Q), Whittler.

COT: We lifted up Whittler who has an exam on Monday that he is continuing to study for this weekend, Noodles and his continued job search, and Saga who has some training today and a difficult classroom situation that will be coming to a head soon.

Moleskin: One way to think about grace is as God’s Riches At Christ’s Expense.  By grace we have been saved.  We have been adopted as God’s sons and been made co-heirs with Christ through nothing more than the death and resurrection of Jesus Christ.  It was given freely, at a great cost.  And it was not plan B.  Earlier in Ephesians it says that we were “chosen in him before the foundation of the world.”  Christ’s sacrifice to purchase our salvation was Plan A.  This is the God we serve.  Let’s live into that reality.

Good work on the verse, fellas.  Keep it up.

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.

Monday 3/15/2021 Ruck club – First Q after DST change – Sparrow

It takes a special kind of PAX to attend the first workout after daylight savings ends.
Most PAX will be in bed enjoying a well-earned rest —with my blessing!


But there will be a few, just one or two, who know that F3 improves the rest of their day, every day. They know that daylight savings isn’t getting easier tomorrow, and they want to start getting better today. They know that friendships formed in the gloom are priceless, and they want to be there when it happens. That’s the PAX I want to ruck with.
I’m not looking for numbers this Monday. I’m looking for a few good men.

Backblast:

We warmed up with an emphasis on avoiding injury.

Sparrow suggested “What are you good at?” as a topic of discussion while we rucked/ran.

The Ruckers circled the park, passing around a sandbag as desired. We finished by climbing hoffa hill about 5 times while continuing to hand off the sandbag.

Ruckers: Babe, TBTF, Noodles, Saga, Sparrow, Cookies.
Runners: Shiplap, Tortuga, Jolly, Banks, Crack, Beaker.

Saga shared a Moleskin about being present in the moment.

We then did COT without a camera, as a way to be present in the moment.

Coffeeteria with a beautiful red-sky background. It was dreamlike. Red sky in the morning, sailors take warning. 7 hours later, with snow and sleet pelting my office window I’m thinking “That escalated quickly.”

Although we might have been short an hour of sleep, today has felt like waking up after a really satisfying dream.

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

“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.