7.26.21 — GLEE WEEK: A “Wicked” Ruck Day

Having missed out on the previous three weeks of nonsense, YHC was eager to dive back in, and SAGA had provided the perfect opportunity, a chance to Q a musical-themed beatdown. 14 unsuspecting PAX (Beaker, Katniss, Hot Box, Sparrow, SAGA, Crack, Jolly, Tortuga, Big Mac, Cookies, Panhandle, Shiplap, DaVinci, Noodles, Captain Crunch (QIC)) posted with me to start the week in style.

Warm-o-Rama

  • Mountain Man Poopers IC x 10
  • Abe Vigoda IC x 6
  • Michael Phelps OYO

No One Mourns the Wicked (6:40) / The Wizard and I (5:09)

  • Ruck a mile

Intro to Rivalry: green team vs white team. Best team in each category earns one point

What is this feeling? (3:33)

  • Just Bearcrawl ruck drag (furthest team overall wins) Green Team: 1, White Team: 0

Popular (3:45)

  • Curls + Blockees on every “Popular” (most combined curls wins) Green Team: 1, White Team: 1

Defying Gravity (5:54)

  • Dora-Style Pairs for Bernies + Thrusters (most combined thrusters wins) Green Team: 1, White Team: 2

Penalty Time: No Good Deed goes unpunished!

No Good Deed (3:32)

  • Flying Monkey Humpers (10 Monkey Humpers + 3 Star Jumps, repeat until dead) + On the phrase “Good Deed” = 1 Burpee per point your team earned (The PAX were spared from this by the Q running overtime)

For Good (5:07)

  • Side Plank for the 5 min, switching to the “Elphaba” hand / “Glinda” hand when either sings, or High Plank when both are singing.
    This was fun to watch / listen to, but the best part was practicing it the night before and feeling how awful it was to plank for so long to a slow song with long pauses and imagining (correctly) the mumblechatter to come. It did not disappoint.

Despite having planned to be done with time to spare, too much time adding up scores to determine which team won made transitions larger than budgeted. Even dropping a song, we ran overtime.

COR/NOR/COT: Prayers in celebration of Cookies’ housing situation being sorted for the near future — prayers for the PAX traveling

MOLESKIN:

Planning this Q, it was really fun remembering how much I loved this musical when it came out.
The bulk of the play is messing with the ideas of who is good and who is wicked, and who gets labelled or judged as good or wicked.
As a literature major, let me be the first to say that there is plenty of hogwash in Postmodernism, but one of the goods it provides is a wealth of opportunities for gaining a new perspective. It’s an opportunity to maybe judge people a little less, to see them (hopefully) a little closer to how God sees them.
Listening through it again for this Q, I was reminded by the harsh, foolish and ill-informed words of the crowds that we should be slow to judge others. Jesus tells us twice in the Gospel of Matthew that what we bind on earth is bound in heaven and what we loose on earth will be loosed in heaven. In a very real sense, what judgements we render upon our neighbor are damnation or salvation to them. May we be slow to judge others, and abounding in mercy, even as God has shown us mercy.

You Do Murph Monday aka Heist’s VQ 2021.07

PAX:

Heist, Sparrow, Cookies, Shiplap, Hotbox, Tortuga, Katniss, Jolly, Gummi Bear

WOR:

– air squats

– merkins

– bent over rows

– curls for the girls (and for the arms race)

– arm circles

THANG:

– Murph. Only Murph.

MOLESKIN:

July 4th provides an opportunity to celebrate our country and the freedom’s we enjoy. What is freedom? Freedom is the capacity to choose wisely and to act well as a matter of habit (and virtue). When considering how to be free, we should remember the weaknesses and vices we must first conquer. St. Thomas Aquinas defines effeminacy (not to be confused with femininity) as an unwillingness to put aside pleasure in order to pursue what is difficult, and sloth as an aversion to what is difficult. In other words, the effeminate man skips the Murph because he enjoys sleeping in. The slothful man skips the Murph because he loathes the hard work of the Murph. We must conquer both of these weaknesses if we want to be properly free and choose the Murph (or any other good). So let’s be grateful for F3 for teaching us the discipline necessary to conquer weaknesses that limit our freedom, let’s be grateful for the freedoms we have inherited as citizens of this country, and let’s strive to be men that deserve what we have been given.

COT:

Prayers for . . .

– the Armenians that have recently encountered Sparrow and the Gospel for the first time,

– Cookie’s entering his last week of work,

– Tortuga’s wedding anniversary is today,

– Hotbox 2.0 has a birthday today,

– Heist is expecting a baby Sept 20.

KUBB with 28

Backblast

AO Mastodon, 5/18/21, 5:30AM

Twenty-eight PAX posted for a friendly beatdown this beautiful morning.  After a quick WOR of 5 count motivators, OYO arm circles and Michael Phelps, and 10 copperhead merkins IC, we moseyed over to Dan Taylor alley for Thang One.

Thang One: KUBB 1

With way more men than I anticipated, I made some modifications to my plan as we moseyed to Dan Taylor. KUBB was set up between two soccer goals. Men partnered up. I sent seven pairs to one side of the pitch and seven to the other side. In each partnership, one HIM ran around a marked route while the other earned tosses and tossing.  A toss was earned with 30 merkins, 30 lunges, or 30 squats. When a team knocked a block down, the PAX present on that team ran a short lap around their soccer goal before continuing. When the runner of the pair returned, partners switched roles.

Instead of tossing a baton at the blocks, PAX could choose to take a frisbee and attempt to hit a set target. A successful hit resulted in a free block knock down. 

Once a team knocked down all the blocks they did ten burpees before attempting the king.

Team 1 was victorious in round one.

Thang Two: KUBB 2

Same as round one with shorter running route, 15 reps each: hand release merkins, Bonnie Blairs, jump squats.

Team 2 won this round.

Mary/ tie breaker

Back at the flags teams circled up for a plank-off to determine the winner. After a few minutes of planking, merkins were mixed in.  With six or seven PAX left we went to plank with arms bent to 90 degrees.  It came down to Waterboy and BigMac with Waterboy pulling off the win. Go team 2!

NOR: Gummi Bear, Wet Burrito, Doublemint, Panda Express, Ralphie, Achtung, BOGO, Captain Crunch, Shiplap, Saga, Binford, T-Bone (respect), Hot Box, Cookies, Cheese (respect), Bloomer, Panhandle, Jolly, Crack, Sparrow, Getaway, BigMac, DaVinci, Waterboy, Watson (respect, respect, FNG), Beaker, Heist (FNG), Tortuga Q

COT: Prayers for Crack’s M with a doctor’s appointment for a long term problem on Friday, Crack’s family as K-Pop graduates, his oldest comes back home from her internship, and all the changes coming their way, Tortuga and his M go to a new psychologist this Friday for some intensive therapy for her anxiety.

Praise for bodies that work and men to push us on.

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.

BACKBLAST: Thursday, May 6, 2021 “Sands of Time” 5:30AM @ AO Mastodon

We did PT with sandbags. Pretty simple stuff.

WOR:

20 Bat Wings

20 Goofballs

40 Slow Merkins lifting alternate leg (the moaning started here)

THANG 1:

PAX take turns with Sandbags going from lantern to lantern around the AO Path

At each lantern:

PAX with the Fat Man (120lb sandbag) calls an exercise from the pool of suggestions or comes up with something of their own and all the PAX do that exercise.

  • Fat Man does 10 reps

  • Small Bags do 20 reps

  • Bagless do 40 reps

Once complete do the holding exercise for the 6

Drop the bags and someone else carries it.

Sandbag

Bagless

Holding Exercise

Chest press

Merkins

People’s Chair

Side Lunges

Plank

Bent over Rows

Tricep Dips

Boat

Squat-press

Air Squats

Reverse Plank

Curls

Leg curls

Canoe

Good Morning

Al Gore

Overhead squat

No Surrenders

Side Plank

Split Squat

Low squat

We had enough sandbags and PAX that everyone had one turn with Fat Man, and had a small bag about every 2nd or 3rd lantern.

THANG 2:

Man Rise up Hoffa, sandbags included, Sandees/Burpees at the top. Shiplap did his sandies with the Fat Man followed by Nantan Banks getting in his own 10 bonus reps. YHC tried one with the Fat Man and found it could barely be lifted overhead, so the workout ended abruptly.

Mosey back to the flags was definitely slow today.

NOR: Aloha, Archive, Banks, Beaker, Big Mac, BOGO (FNG), Cookies (Q), Dress Code (FNG), Gummi Bear, Hotbox, Jolly, Katniss, Picasso, Shiplap, Sparrow, T-Bone ¡Respect!, Tortuga ¡Respect!, Wet Burrito ¡Welcome Back!

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”

Throw and Go

Backblast, 4/24/21, 7am, AO Mastodon

Throw and Go

Eight PAX gathered in the gloom for this morning’s beatdown.

WOR: Michael Phelps OYO, arm circles, copperhead merkins (slow count down IC), copperhead squats, tappy taps IC.

Thang One: Partners shared a frisbee. The goal was to hit each lamppost in order from the west bridge to the north westernmost lamppost. Throws were earned by reps. 10 hand release merkins, 20 flutter kicks (4 count), or 30 squats.  Rep order was not mandated, but all three had to be completed before repeating any reps.  Frisbees were advanced frisbee golf style: each throw was attempted from the landing spot of the previous throw.  Tap-ins were allowed but still counted as a throw and had to be earned.

Thang Two:  Same reps and rules from north westernmost lamppost to the monkey bars.  Winners of round one started at the first lamppost.  Second place at the second, etc.  At the monkey bars each PAX went down and back.  Only one frisbee made it into the pond.  (I’m looking at you, Banks.)

Thang Three:  In Dan Taylor alley.  New reps.  10 Bonnie Blairs (1=1), 20 shoulder taps (2=1), 30 lunges (1=1).  Goals – baseball field backstop followed by the four soccer goals.

Thang four: No reps.  To travel to the frisbee you had to bear crawl for the first two goals, lunge the next, crab walk the fourth, and mix and match to the final goal.  Throws must alternate between partners.  If you arrived at the frisbee before your partner and it wasn’t your throw, you could double back to them.  Once you reach them, both PAX can mosey to their disc.  (Saga arrived in the middle of this round.)

Thang five: mosey back to Hoffa, zombie crawl up, first to the top called out “Manrise!”  The rest of the PAX moseyed up to hold an Al Gore.  We did have a couple on a picnic blanket for the sunrise at the top of Hoffa, so it had to be done.

BigMac and Loafers had to go, so we did NOR before Mary, thus the seated NOR video.

NOR: Banks, BigMac, Captain Crunch, Jailbreak, Jäzz Händz, Loafers (respect, respect!), TBTF, and Tortuga (Q)

Mary: flutter kicks with PAX reciting the verse in place of the count made it through the first chunk of our passage before running into multiple versions being recited.  “For by grace you have been saved through faith.”

COT: prayers were lifted up for Cooper, Bloomer and their family, BigMac’s church as they will be presented with their pastoral candidate Sunday, Brian as he will be moving to rehab soon, Saga’s M, who is having some brain scans to try to figure out what’s going on.  Praise for bodies that work and men to push us on.

Donuts were consumed (Thanks Jäzz Händz!), directions to Tortuga’s church were shared, and after a brief coffeteria, most PAX headed out to move some mulch.

4/23/21 Town & Country Run Club

Be kind every man is fighting a hard battle aphorism.

10 Pax for a Town & Country run (Archive QIC, Banks, Shiplap, Tortuga, Whittler, Shamu, Dr. Phil, Hotbox, Panhandle, TBone). Route was as follows: Town: east on Prairie Path to Parking Garage. To the top of the garage. North past library. West on Lincoln to Prairie Path. North on Prairie Path. West through the Marsh to overpass. East on Childs to startex.

COR NOR BOM: Prayers for Boomer and Cooper, giving thanks for wonderful surroundings to run in.

Moleskine: “Be kind for every man is fighting a hard battle”

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