Backblast: Rucking and Running With Cookies 04/19/2021 5:30AM at AO MASTODON

We Rucked, we ran. Ruckers got in 3.33 miles which is a personal best for 45 minutes for at least one PAX. Some of the runners came early for a “warm up mile” EC and logged north of 6 miles.

NOR:

Archive, Babe, Captain Crunch, Crack and Doolie Dog, Cookies (Q), Da Vinci, Dr Phil, Jolly, Panhandle, SAGA, Shiplap, Tortuga

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.

Run Club

Backblast, 4/2/21, 5:30AM, AO Ground Zero

Eleven PAX posted for this morning’s festivities. @Cookies, @DaVinci, and @Sparrow modified as needed and rucked to spare their knees and/or ankles.

The rest of us warmed up with a 1.4 mile jog over to the Blanchard Road hill, located next to Crossway Books. We ran the hill slowly the first time, made the return trip back down and did it again, increasing our speed each rep so that by the fifth ascent we were at an all out sprint.

Once hills were finished we sprinted the length of the island on Crescent Street that starts just east of the College Ave train station and goes to the end of the block. @Shiplap crushed us. (I think he might need to gain some of that weight back to slow him down a bit.)

The return trip got us back to the AO just after 6:15. We ended up just shy of 5 miles for the run.

NOR: (in alphabetical order) Beaker, Cheese, Cookies, Crack, DaVinci, Jolly, Katniss, Shiplap, Sparrow, T-Bone, Tortuga (Q)

COT: We prayed for T-Bone working to finish a deal with work, Crack and his work trip out east next week, for new believers Sparrow and his team witnessed to from Iran last week – for the strengthening of their faith, Sparrow whose feeling were hurt (not by @Jolly or anyone from F3, surprisingly).

Moleskin: Keep working on our verse of the week, and don’t leave the six behind: check in with your team and encourage/ push the stragglers to finish off the first part of Ephesians 2:8, “For by grace you have been saved through faith.” Next week we add the next chunk, “and this is not your own doing; it is the gift of God.”

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.

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.

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.