11.11.19 – 11.11.1918 The “Armistice” Shuffle

6 PAX posted were not deterred by the beginnings of our Veteran’s Day snow-dump. For their valor against the fartsack on a blustery day in the Gloom they received a Ruck-Day inspired by Team RWB’s “Armistice” WOD.

The Set:

  • 11 Thrusters IC
  • 11 Burpees OYO
  • 19 Squats IC
  • 18 Lunges OYO

The Mileage:

Perform the set. Ruck 1.1 miles to the Wheaton North HS flag-pole, repeat the set, ruck 1.1 mi back to the shovel flag. Lotta shuffling.

  • 11 Ruck-Deadlifts IC

(Total Mileage: 2.4mi at a 4.8 mph pace! Way to get after it, men!)

COR/NOR/COT: Prayers for our Vets for community, encouragement, support and serving them as they have served and continue to serve us. — for health and support in Gummi Bear’s family (esp. M. and youngest) as they live and grow — for Noodles as he holds the line at home — all the brothers as we start a new week: strength, endurance, courage, leadership

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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.

Slow Burn: the Eccentric Jane Fonda Workout

On a morning that was slightly warmer (and slightly darker) than most days this week, 6 PAX (Too Big To Fail, Banks, Noodles, Archive, Crunch, and F3-Birmingham’s Sparrow!) posted for an odd workout that aimed to hit them in some strange places. The main drumbeat of Good Form was preached and we settled in for a not-so-sweaty but stealthily difficult exercise.

  • Motivators x5
  • Bat Wings IC
Eccentric Murph Training (Circuit) (15min) — slow-lowering reps done in reverse of the normal exercise to build strength and practice proper form and muscle activation. Done in a circuit for 15 min.
  • Eccentric Pull-ups x3–5
  • Eccentric Merkins x8–10
  • Eccentric Squats x15
Locked and Loaded — an opportunity to put that practiced form into action going the right way through the exercise
  • Dead Hang Shoulder Shrugs x5
  • Full Range of Motion Merkins x10
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The Jane Fonda Circuit — The Gluteus Medius. Look it up. Work it. Get injured less.
  • The Jane Fonda ICx10 (each side)
  • Hip Raises ICx10 (each side)
  • Curb Stomps ICx10 (each side)
  • Plank Fondas ICx8 (each side)
A little more Mary — not letting that rotator cuff off the hook. Not enough time to hit this like I wanted to.
  • Pike push-up 5 OYO
  • American Hammer
  • Pike push-up 5 OYO

COR/NOR/COTprayers for travels — focus and stamina at work — that word would be swift in coming on job interviews — that rest would be abundant for young parents — that Birmingham and Wheaton would be closer for Sparrow’s journey to us.

Moleskin Testimonial – Talking with Sparrow this week, and thinking through the past 2 years and the WAS/NOW of my own journey, I started F3 a listless time waster who couldn’t get up in the morning without his M. Getting my butt off the couch to take care of the house or get down on the floor to play with my kids was a mental wall I often could not push through. I wasted most of those evenings on video-games and YouTube, lonely, underused, and ill-spent. When Archive came calling, I knew I needed discipline, fitness, energy, and guy friends in my life. I said “sure” in as nonchalant a way as possible. I’d post. So I did. And it was fun; silly enough (Side Straddle Hop? Really? It’s a jumping-jack guys…) to not take itself too seriously, but purposeful in the small ways that build up week by week, as long as you show up for it. So brick on brick we made a small community of men leaning into each other’s lives. It was definitely a small community at times, but the need to show up and be there for each other was clear. I would have quit in the first year if I were on my own or if the group didn’t need me. But here I am, still at it, more fit, disciplined, and connected than I’ve been since I was 20. Whatever hits the to-do list at work or at home, I regularly think to myself: “Suck it up, man, you’ve already done harder things than this today. Get after it.” So, thanks, guys. I hope your story is similar. Keep showing up for it.

9.30.19 – EZ Ruck + Surprise Thrusters

After a brief bit of cooler weather, 6 PAX (Banks, Triple XXX, Too Big To Fail, Noodles, Gummi Bear, Capn Crunch) woke to a warm, foggy morning. YHC had Bertha and Jerry out as optional dial-ups for the day, and some PT in store to start off Monday properly. Continuing our “year of good form”, these were completed with full range of motion for maximum benefit and maximum groaning.

The Ease-In:

  • Imperial Walkers ICx20
  • Abe Vigoda ICx10

The Starting Gun:

  • 25 Ruck Thrusters

The Mileage:

  • First Mile (+Bertha, no love for Jerry): 15:20
  • Second Mile (no Bertha, still no love for Jerry): 14:20 / 14:40

The Wind Down:

  • American Hammers (with Ruck) ICx20

COR/NOR/COT: Prayers for work (focus, energy, motivation, endurance) —  for recovery for Triple XXX’s wife’s mom and her bypass surgery — for Baby Noodles’ sleep schedule and rest and respite for Noodles and M — for Gummi Bears’ grandpa as his children make decisions about where to locate him for assisted living care and all the choices surrounding that — for Gummi Bears’ sister who took a fall on the stairs this past week while pregnant, that she and the baby would be healthy and fine and avoid any similar mishaps.

The good form is definitely still a big adjustment, but hoping to see good return as that gets easier (eventually?). Looking forward to a long slew of Qs lined up for October and posting ready to hit whatever crazy thing they have planned.

9.28.19 – Good Form, Low Reps

Being on the cusp of starting Year 3 of F3 Wheaton, and coming off of GrowRuck #16 the week before, we rose this morning with an eye to building a solid foundation to push into even greater improvement this year. Thanks to Cadre Danny, it was hammered home that reps that don’t have good form aren’t worth doing, and might even end up getting you injured. If we’re out here to do a hard thing that’s good for us, then we might as well be doing it with Good Form. 6 PAX (Jazz Hands, CATS (the Musical), Banks, Archive, Too Big To Fail, and Capn Crunch) answered the call on a slightly rainy day with the beginning of post-summer coolness settling in.

Warm-O-Rama:

  • Motivators ICx7
  • Imperial Walkers ICx21
  • Tin Soldiers ICx10

Pearls of Wisdom: (Mosey the islands stopping at the quarters to focus on full-range of motion on one exercise)

  • Form lecture: Squats – 10 Practice full-range of motion squats / Bolt 45s
  • Dan Taylors (lunge practice)
  • Form lecture: Merkins – 10 Copperhead Merkins (complete with form lecture)

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Interlude: Head, Shoulders, Knees, & Toes (10 count coupon exercise) ICx5

Application Section:

  • (demi-)Heartbreak 1,2,3’s (As partners – 50 Merkins / 100 LBCs / 150 Squats, partner runs the hill)
  • Pull-up practice: form lecture and then one (or AMRAP) pull-up with excellent form

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The Ender:

  • Dead-hang practice
  • Doomsday Clock: Plank in circle, take turns doing 1 Merkin until everyone has bowed out

COR/NOR/COT: Prayers for Archive’s job interview this coming week — for Jazz Hands’ Mom’s blood-work to go well enough in prep for surgery — for Tim’s friends heading back to Iraq to find work — gratitude for the group at Wheaton and blessing on it’s ministry and growth this coming year. Excited for the personal and relational growth of the next year and couldn’t be happier about the men I share that road with.

Coffeeteria @ the Park! (not pictured: Gummi Bear, Gummi Worm and the rest of the fam (minus M. Gummi Bear) dropped by to share some donuts and fellowship with us!)

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Thought of the day: it is amazing how hard an exercise can get if you start using good form. It keeps you honest about where your limits are. Full range squats are no joke.

9.23.19 – Ruck Day!

The rain finally stopped and it was a nice clear morning ITG for Ruck Day! After very few HC the night before, we were pleasantly surprised with 5 PAX showing up for the day, (Gummibear, TBTF, Banks, and surprise posts by both Noodles (Fresh off the arrival of his newborn son) & Captain Crunch (Just finished Growruck16 the day before)!)

The Workout:

We warmed up with Motivators and Mountain Man Poopers, then we rucked around 2 miles and completed 25x Merkins and 5x Dan Taylor’s along the way. We finished the workout with 3 sprints up the hill. (It was going to be 2, but Captain Crunch thought 3 was a better number)

COR/NOR/COT

Prayers for Noodles and his M as they adjust to life as parents, focus for the upcoming week, and fast recovery for Archive and Captain Crunch after the weekends shenanigans.

8.12.19 – The Hammer and the Red Dawn

5:30 saw 4 PAX (Archive, Noodles, Triple XXX, Cap’n Crunch) assembled at MASTODON with TBTF coming in hot just as we were talking through the plans. The persistent thick fog at the AO meant that the initial plan for a Mata Mile was scrapped because it would have required some visibility across the lake. In it’s place we opted for the Hammer workout with a sandbag swap in place of buddy carrys.

  • 400m Buddy or Sandbag carry
  • Split the Reps on the following:
    • 300 ruck swings
    • 300 sit-ups (no ruck)
    • 200 lunges
    • 200 overhead press
  • 400m Buddy or Sandbag carry

It was an interesting Ruck workout to only cover .5 miles, but it filled the time and brought the sweat. Mission accomplished.

COR/NOR/COT: prayers for all present for the ability to focus and do good work this week, but esp. Noodles who is working through some specific challenges right now

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8.5.19 – Bank & Yarborough

6 Monday Ruckers (Gummi Bear, To Big to Fail, Triple XXX Family Restaurant, Noodles, Archive, Captain Crunch (QIC))

With August upon us and the new Goruck Challenge dropping for the month, it was definitely time for a “Get After It” Monday Ruckday. So why not grab the longest workout and ask the PAX to show up 15min earlier? The Gloom was still thick on arrival but the same squad from last week rolled out of the Fartsack and chose the harder thing.

We decided to sprint first and ruck later, just in case some PAX didn’t get the 5:15 memo. The PAX paired off and ran sprints:

3 Rounds:

  • #1 PAX 50m sprint, #2 PAX Overhand ruck hold
  • #2 PAX 50m sprint, #1 PAX Overhand ruck hold
  • #1 PAX 100m sprint, #2 PAX Overhand ruck hold
  • #2 PAX 100m sprint, #1 PAX Overhand ruck hold

(on the third round, take a sandbag for the sprint part)

After the PAX were thoroughly winded with that as a warm-up, we set off on a 3 mile loop. One 55# Sandbag and one 32# sand-sack were employed as “shareable” weight and passed around to everyone by the time we got back.

After all my solo-rucking, today was a big pleasant surprise of non-stop conversation. Good conversations with folks and a steady 15 min pace on a beautiful morning. Really couldn’t have gotten much more pleasant. Might need to add weight or up the pace next time, but it was a good, solid day with some fine brothers.

COR/NOR/COT: continued prayers for Good Hands’ family and nephew — wisdom as Archive’s work is in hiring process — Triple XXX’s eldest is starting her first job out of college

(Commz note: I think my instagram filter was set to “Monet” on the first half of the workout… got it fixed when the sun rose…)

8.3.19 – Dip City Grand Tour

With Urkel and F3 Chicago Converging on Ohio Beach, the F3 Wheaton boys swallowed their FOMO and made the best of it back home. To ease their suffering the Q planned a full Chicago-themed workout:

Warm-O-Rama:

  • Motivators ICx7 (+ a set of 8 just because)
  • “Deep Dish” toe touches (Chicago-Style Mountain Man Poopers)

Dip City (round 1): (The PAX were required to complete 2,706 total, divided by the 6 that showed up, that was 451 dips per person)

  • 200 Dips per PAX

The “Bean Cloud”: (not a lot of “bean” or “cloud” based F3 exercises…)

  • Blackjack: 20 Hill runs (the best view in the AO) with Monkey Humpers at the bottom (1, 2, …, 20) and Gas Pumps (the bean cloud part) (20, 19, … , 1) at the top.
    • “Creative Accounting” – PAX that completed their 20th set first came back and took some sets from the guys bringing up the Six.

Dip City (reprise):

  • 251 Dips per PAX (Millennial style, it’s Millennium Park after all, see Creative Accounting above)

Denari selected Cooldown:

  • Doomsday Clock (PAX circle up in high plank, taking turns doing 1 merkin. As PAX drop out, they perform one penalty burpee and another for each person still in the circle.)

COR/NOR/COT: Prayers for Jaime as she recovers from birth complications — for Jazz Hands mom going in for another round of brain stimulation for Parkinsons — for Noodles to have good morale at work and be able to properly and helpfully navigate some toxic situations going on — Archives application to director at a new library

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I don’t know who lets this clown run any workouts…

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But everyone except Gummi Bear survived to the Coffeeteria!

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