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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11.29.19 — Black Friday Rucking

What better to do with a long weekend but get a good long ruck in? 9 PAX jumped at the opportunity to wake up early, and hit a FREE door-buster fitness opportunity. Walking with weight. Banks, TBTF, Noodles, and Crunch hosted the return of Reactor and Shakespeare with (the as yet unnamed) Chris, Matt, and Don.

Turning their back on the temptation of donuts and coffee, they got down to it with a ruck start time of 0538. A quick hike up North past Geneva and the Wheaton Christian Grammar school and on over to Kline Creek Farm before heading back toward Wheaton. A quick jaunt over the bridges at the Towers and the Fairgrounds before cutting through Lincoln Marsh and heading back to Northside Park, where the donuts were a bit more tempting after 10.2 miles and three solid hours of ruck work.

Good conversations maintained the whole time, only occasionally punctuated by some ruck-shuffle. Topics ranged from good wool socks and the other virtues of CostCo to the various temperaments of pre-schoolers and the benefits self-imposed phone-time limits. Calories burned, weight moved, and the brotherhood encouraged, all before breakfast.

Average pace maintained: 17min / mile

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11.25.19 – November Ruck Workout #2

4 faithful PAX (Noodles, TBTF, Hotbox, and Banks) showed up to the AO to start off this epic week of workouts the right way. The weather was clear and a balmy 35 degrees, so conditions were perfect to tackle the 2nd November Challenge workout.

Warm-O-Rama:

  • 15x Abe Vigoda
  • 15x Slow 4-count squats

The Thang:

We rucked to the pull up bars and began the 300 WOD:

  • 25x Pullups – To modify, you could do bent over rows with the ruck at a 3:1 ratio
  • 50x Ruck Deadlifts
  • 50x Ruck Merkins
  • 50x Ruck step ups (25x each leg)
  • 50x Ruck Overhead Floor Wipers (50x to each side)
  • 50x Ruck Clean and Press ( single arm, 25x each)
  • 25x Pullups – Same routine as before

After being properly gassed, we rucked a short mile and called it a day

COR/NOR/COT:

Prayers for all who are travelling and who have family in town, also prayers to finish the short week strong. Praise for uplifted prayers being answered.

11.9.19 – Upper Body Blast

It was another beautiful day at AO Mastodon, and we had 8 PAX (Noodles, TBTF, Hotbox, Gummibear, Archive, Jazz Hands, Captain Crunch, Banks) show up for the promised upper body shredding. As an added bonus, the forecasted wind did not materialize, so with the sun shining thanks to daylight savings time, our PAX headed off for a beatdown in fantastic weather.

Warm-O-Rama: The Usual

  • 7x Motivators
  • 15x Tin Soldiers

Thang 1:

We started with a mosey through AO Mastodon completing the following exercises along the way:

  • Route 66 – Stop at each light post and complete 1 Burpee, increasing burpees at each light post until 11 are completed – 66 total burpees
  • Flat Tire – The PAX partnered up and performed a wheelbarrow followed by derkins in the following counts: 4 steps wheelbarrow, 1 Derkin; 8:2, 12:3,… finishing with 40 steps wheelbarrow and 10 Derkins. (This was definitely a challenge to complete and the PAX traded roles frequently)
  • Bataan Death March – Run in a line and the last PAX drops and does 5 Burpees, and then catches back up. We completed 1 round and finished at the C.O.O.T.I.E.S station (Shoutout to Captain Crunch for the naming rights)

Thang 2: Interval training

We completed sets of Pullups, Burpees, Merkins, & Dips. Starting at 5 reps each and increasing to 10 reps each in 2 minute intervals.

3 MOM

  • 20x LBC’s
  • 20x Oblique LBC’s to each side

COR/NOR/COT

Prayers for Jazz hands Mom on her upcoming surgery, his coworker, and for his knee to heal. Prayers for a strong week, and for TBTF to get good news about his job.

10.28.19 — Every Ruck Day Shufflin’

With a new appreciation for just how warm 40 degrees is, 5 PAX (Noodles, Gummi Bear, Too Big To Fail, Archive, Crunch(QIC)) posted in the Gloom for another Ruck Day. This time it was two quick laps around followed by a little PT circuit to finish out the time.

Warm-o-Rama:

  • Mountain Man Poopers IC x 10 (we miss you, Banks!)
  • Imperial Walkers IC x 20

The Shuffle:

  • 1.75 miles in 21 minutes flat for a solid 12:00 mile-time (5mph)

The Team Spartan ruck circuit:

1 PAX each on the following exercises, rotate when the hill runner returns:

  • Hill Run + 10 ruck-pushups
  • Thrusters
  • High Pull / Ruck Swings
  • Plank Pull-through
  • Ruck Lunges

COR/NOR/COT: Prayers for Noodles’ family and their rest (praise for breaking the 4 hour mark on sleeping!) — for Archive and the long wait to hear back from the hiring process — for focus, discipline and character for the week ahead.

10.26.19 – APFT, take 2

6 stalwart PAX (Noodles, Jazz Hands, Banks, Crunch, Archive, Gummi Bear) met the misty, chilly gloom head-on looking forward to their quarterly check-in. The brisk air was motivating as they warmed-up and then gave it what they had. If their scores did not improve we firmly content that their overall form was much improved this time around. Look to next quarter for some solid acceleration. Crunch at least needs to work on his core…

Warm-o-Rama

  • SSH ICx25
  • Ballerina Toe-Squats ICx25
  • Bat Wings ICx20
  • .6 mile mosey

“The” Test

  • 2 min AMRAP Merkins
  • 2 min AMRAP Big-boy sit-ups
  • 2 mile timed run

COR/NOR/COT: Prayers for Jazz Hands mom, who got good enough blood work back and is now looking forward to a mid-November procedure — for M. Jazz Hands as she deals with some physical ailments and the blues — Archive as he waits to hear back from the Itasca hiring process — Noodles and his house as they seek more concentrated and extended sleep for baby and parents — prayers for leadership, clarity of purpose, and strength of spirit for the coming week.