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: 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!

Tortuga True or False, 1/23/21

Backblast, 1/23/21, Tarpit, 5:30AM

WOR: slow jog around the parking lot, mtn climbers, Abe Vigodas, slow merkins, slow colt 45 (just 15)

Getting inspiration from @panhandle’s anniversary Q, I thought it would be fun to tie in some Tortuga life trivia with the morning’s beatdown.

Tortuga True or False

A three count after each statement was made, all PAX signaled their True with a thumbs up or their false with a thumbs down. Their answers determined the number of reps for each exercise.

All correct – 25 reps, Most correct – 50, Most wrong – 75, All wrong – 100

3 blockee buy in, winner adds 3 more. They accumulate. First to finish yells, “I feel outstanding!” Everyone stops and goes up and down the ramp. 25 or 50 reps: carry coupon, 75, 100: no coupon.

  1. Tortuga has never been skydiving. False, most wrong, 75 reps

Overhead press

  1. Tortuga has run a marathon in under 3 hours 40 minutes. False, most wrong, 75 reps

One handed rows

  1. Tortuga has been fired from a paying job twice. True, most right, 50 reps

Kb swings

  1. Tortuga’s sister used to work at the Pentagon. False, 50

Goblet squats

  1. Tortuga still has one baby tooth. True, 75

Jump overs

  1. Tortuga doesn’t have his own cell phone. True, 50

derkins

  1. Tortuga did 1000 burpees in a day. True, 25

thrusters

  1. Tortuga repeated first grade. True, 75

Bent over rows

  1. Tortuga has a nephew named after him. True, 50

Weighted lunges

  1. Tortuga has shaved his eyebrows. False, 75

Burpees, or side pulls. We split these between partners, 75 total for two PAX.

Mary: 41 flutter kicks with coupon held straight up, IC.

We finished with a slow cool down jog around the parking lot.

NOR: Panhandle, Noodles, Katniss, Saga, Davinci, Cookies, Banks, Beaker, Shiplap, Tortuga (Q), and Wet Burrito for the NOR/COT/ Coffeteria (with a fractured shoulder)

COT: Beaker has a friend whose dad passed away recently. They had a hard relationship and his friend is settling things in Nevada now. Wet Burrito has had a shoulder fracture since early January. It was just correctly diagnosed yesterday. Panhandle’s father-in-law is in rehab at MarianJoy. Continued prayers for Bloomer and his family as his son undergoes testing.

Flags present: Tarpit, Mastodon

1.16.2021 – Catch One, Catch All (C.O.C.A)

Welcome to F3

Our 3 Fs are: Fitness, Fellowship & Faith

5 Core Principles:

  • Free of Charge
  • Open to all men
  • Held outdoor, rain or shine, heat or cold
  • Led by men in a rotating fashion
  • End with a Circle of Trust

I am not a professional. I have no knowledge of any injuries. You are here at your own risk. Know your body, know your limits. Be safe and modify as needed.

On this beautiful Saturday morning. I decided to have 15 PAX relive their childhood by focusing on a game that most are familiar with, Catch One, Catch All. I couldn’t just have PAX running around the entire hour so I made sure that PAX got in plenty of Burpees.

WoR: Good mornings IC x25, Center/Right/Left stretch x 25 count, SSH x8

Thang 1: C.O.C.A.

My version of a Baton March. The PAX in front of the line sets steady pace. The PAX at the end of the line drops off and performs Burpees x10. That PAX then moseys back to catch up to the last PAX in line. Both PAX then drop off and perform burpees x10 IC. Rinse and repeat until PAX in front of line is caught. PAX that was last to get caught then drops to back of the line to begin again with Burpees. Rinse and repeat.

PAX completed 2 Rounds around AO Mastodon and surrounding neighborhood since I forgot to set some parameters. Even a seasoned Q has a brain fart. @Archive made sure to run with all this freedom!

Thang 2: Burpees and Sprints

PAX lined up one opposite ends at the bottom of Hoffa. PAX to sprint/mosey to opposite end and perform Burpees x10. AMRAP for time.

MoM: Plank for time. @Archive, @Captain Crunch and @Wet Burrito were the three to survive until time was called. LBCs x25 IC, Alternating Cockroaches x25 – Dying cockroach position, knees slightly tucked inward, arms in front of chest. IC count, one arm reach back towards head, back to start position, alternate to opposite arm.

NoR: @Hotbox, @Sparrow, @Captain Crunch, @K-pop, @Crash, @Crack, @Archive, @Jazz Hands, @Cookies, @Wet Burrito, @SAGA, @TBTF, @Big Mac, @Bloomer, @Noodles

CoT: Thanking good for a beautiful day. Thanking good for the regions starting to reopen during COVID. Health and recovery for Wet Burrito’s shoulder so that he may be back with group.

Santa’s Secret Snack Hunt

Santa needs our help.

Mrs. Clause put Santa on a diet, so now Santa does his snacking at Northside Park (Ho, Ho, Ho.) Santa was not wearing a mask (does the beard not count?) so the COVID police chased him all over Northside park. A fan of action films, Santa tried tossing out his snacks to see if it would distract the cops, but alas, covid cops are vegan.

Now Santa is in the lockup, and there will be no Christmas, period.

Christmas cannot be saved, but it’s killing Santa to think about all those snacks going to waste. I saw Santa during a recent prison ministry visit, and he slipped me a map rolled up inside a twinky. Now it’s up to us to find Santa’s snacks and eat them.

If our group is under 10 on Monday, this will be a leisurely walk in the park. If we are over 10, we will split into teams of 4 for a cut-throat, eat-or-be-eaten snack hunt in the park.

Teams will be allowed to self select around themes:

  1. Fast track/need for speed/everyday-I’m-shuffling
  2. Beat down.
  3. Hold me back: diet accountability group.
  4. Pax just wanna have fun.

Welcome FNG “Beaf Stick”

10.21 Hilltoppers Coupon Club

Wet Burrito VQ

We warmed up with motivators, imperial walkers, Baryshnikov squats, Alabama @sskickers, arm circles.

Then had fun with 15 rounds of Hilltoppers!
30 squats (descending by 2) at the base of the hill/ramp and 15 alternating blockies/burpees (descending) at the top. Run/mosey or walk (like Banks) up and down in between.

I don’t know about the rest of you but I was a frozen burrito at 5:30 and a sweaty burrito by 6:00am.
Thanks team for the support: Banks Big Mac Da Vinci Saga T-bone Panhandle Tortuga & TBTF

Improv Comedy workout

Warmups
Motivator
Bat wings by ,
Mountain Man Poopers to 20
Abe Vigoda

The Thing

Circle of Block Exercises: “Go With It”

16 exercises, 16 reps each
Overhead Press
Curls
Block Burpees
Hodors
Leg over block
Jump over Block
Goblet squats
Superman on the Block
Nipple Scrapers on the Block
Kettle Bell Swings
(If you remember the other 6 block exercises, please put them in the comments below.)

Broken promises don't upset me.
I just think “Why did they believe me?”.

Merkins to the count of 10.

One person, and only one, says the number after each merkin. Count goes back to “1” if two people talk at the same time.

Heroes and Villains on Hoffa Hill

(This was ok, but not as strenuous as expected. I probably won’t do it again.)

Nipple Scrapers to 15

First Nations runs with two flags, two columns.

Circle of Trust

Bonus excercises:
10   Merkins.
“End on a Nipple Scraper” – 

10.3.20 — The Menagerie Mile

17 PAX made it out for a standard 7:00 start at MASTODON (Fruit Loops, Sparrow, DaVinci, Archive, Noodles, Wet Burrito, CATS (the Musical), Jazz Hands, Cookies, Panhandle, Bloomer, Tortuga, Smokey, Double Beef n’ Cheddar, Loafers, Big Mac, Captain Crunch). The goal was to have a good memorable time and work out like animals.

Warm O Rama:

  • Motivators IC x 7
  • Goofballs x 15
  • Goofballs #2 IC x 15
  • Bat Wings (IC x 20 on each of the following: Forward Arm Circles, Backwards Arm Circles, Seal Claps, Overhand Claps)

Duck walk to the Tennis Courts

Thang #1: Animal Travel

  • Bird Dog IC x 20
  • Bear Crawl one tennis court
  • Orangutan one tennis court
  • Inchworm one tennis court
  • Lizard crawl one tennis court
  • Crunchy Frogs x 20
  • Crab walk one tennis court
  • Orangutan one tennis court
  • Alligator Merkin one tennis court
  • Lizard Crawl one tennis court

Duck walk to the other tennis courts

Thang #2: the primate house

  • Howling Monkeys, circles of 8-9 PAX each.

Repeat Thang #1 and Thang #2 (but three times around the Monkey circle with one round of Gorilla Humpers)

10 Minutes of Mary:

  • J-Lo #1 IC x 15 each leg
  • J-Lo #2 IC x 20
  • Flutters IC x 50
  • Flutters IC x 50

Lest one think there was no method to the madness, these exercises were all core and back focused, giving a good work out to the stabilizers that we depend on to not hurt ourselves. With any luck we all escaped injury this time around and helped work those muscles that will keep us from injury in the future.

COR / NOR / COT: Prayers for strength, courage, and endurance, for the week ahead — for unity for our nation and our people and healing for our president — that we may be examples of brotherly love and faithful witness amidst trying times — for TAR PIT, it’s growth, and our finding of the people who most need this in their lives.

9.26.20 — 3rd Anniversary Ruck

Every ENDEX is a new STARTEX.
14 Ruckers (Triple XXX (Family Restaurant), Wet Burrito, Cookies, SAGA, Smokey, Noodles, TBTF, Gummi Bear, Tortuga, DaVinci, Shiplap, Banks, Archive, Captain Crunch) Some old hands, some new recruits, some returning, some just waking up out of habit at this point.

All woke up slightly earlier than usual to commemorate three years of consistent effort at AO-MASTODON and to connect that with the breaking of new ground at AO-TAR PIT. Shovel flag in hand, they shouldered their rucks and started the trek. Having expressed their joy and affection in the heart-language of concrete blocks on Thursday, today they chose that brotherly, common language of time-under-load called “ruckership”.

Across differences of life experience and opinions about acceptable coffee-drinking pace and concerns about the Q’s sense of direction, the conversation flowed freely in the Gloom as the PAX rucked double-file. Work, unemployment, parenting, gardening, and the whole round world was ranged in our broad collection. YHC marveled at the assortment of interests and talents on display in such a narrow subset of individuals as had descended on F3 Wheaton in the past year. The miles ticked off quickly as the fellowship sped on in merriment.

Having received intelligence of a potential large object that could be “returned” to the dig-site of our mascot, we made a quick detour to try our strength against a discarded remnant of Perry (a broken chunk of telephone pole). While our heart was in the attempt, and even as the best among us were digging deep to soldier on at all costs, we ultimately saw wisdom less than 200 yards later. Nails, bulk, and the inability to get enough men underneath the load convinced us to let Perry repose in the Gloom only slightly nearer to our destination than before. We did however manage to bring a considerably smaller but no less symbolic relic of Perry along with us, and traded off carrying the more manageable load.

Crossing the new AO we wandered out the other side on to side streets and down dirt paths (even as the PAX’s doubts began to mount once more). But we had arrived at that forgotten remote spot where Perry had been unearthed years before. Our resident historian-bard, DaVinci said a few appropriate words to mark the occasion, and we set our relic adrift on the waters as the dawn rose.

Returning to the TAR PIT, Archive lead us in a prayer of gratitude and hope, as we asked for blessing on this AO and to the PAX who would labor there in the Gloom. Then, flag planted, and mindful of the time, we celebrated the moment with some Thrusters IC, before beginning the return trip to be present for the beatdown that was soon to take place at MASTODON.

The route home was direct, but hilly. YHC, unable to shake his one year of cross-country training, took it upon himself to charge up every hill of significant speed, exhorting the rest of the PAX to do the same. Flagging energy, but excellent pace saw the PAX quickly returned to their starting-place, to be greeted enthusiastically by the PAX who held down the day’s regular schedule. Partnering up, they moved seamlessly from Rucking to Blocks, to cap off not just an historic day, but an historic month for F3 Wheaton. And all before breakfast.

The PAX spent, they sat down to feast on burritos and (eventually) donuts and coffee. The energy of the day seemed a good omen for the group as we turned to our dual objectives of growing into two AOs and weathering the deepening Gloom of another Chicago winter.

9.18.2020 — EC Yoga Day, take 4!

As Shred-tember continues the valiant HIMs of F3-Wheaton have been making their mark. In order to survive the remainder of the month and keep pushing, they paused to limber up and catch their breath for the road ahead. And also to get one more coveted EC point.

Panhandle, Wet Burrito, Banks, DaVinci, and Crunch followed the flow set by their trusted yogi, Yoo Toob Vedayo. Mainly a reprise of the previous weeks to stretch out those legs and hips, YHC did add some slight modifications for warmth (it was 51 degrees at the start) and some upper-body spice with some extra sun-salutations and Crow-pose practice.

All in all another good day of limbering up despite the chill. We’ll see how next week goes as we round out Shred-tember!

COR/NOR/COT: prayers for Mrs. DaVinci on her birthday! — for Panhandle’s friends, one awaiting a cancer diagnosis and another with a court hearing — for the health of the group and Archive’s family in particular as they await testing results