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CSAUP

BACKBLAST: Pathfinder Baseline test: APFT + 2 mi ruck

PAX: Class Act, Bozo, Bob Villa

Thang
2 min amrap pushups
2 min amrap situps
2 mi run
2 mi ruck

Merkin Results
Class Act: 65
Bozo: 53
Villa: 53

Situp Results
Class Act: 57
Bozo: 39
Villa: 42

2 mi run Results
Class Act: 15:58
Bozo: 15:16
Villa: 17:18

2 mi ruck Results
Group: 33:57, 17:00 pace

Moleskin
It was cold. I took my glove off to start the timer and then my hand was numb for a long time. After we powered through the merkins and situps, I think we did a good job on the run. There was a good dusting of snow that made the trail a little slippery, especially on the bridge, and I’m sure it affected our times. Bozo was fast and then held the pace, and I completely lost the pace after the first mile. My endurance still isn’t great after taking almost a year off from running. Bob Villa was holding up his drawers during at least half the run. T-claps for knocking out that run and not mooning Mother Nature and the few people out on the trail. Nicely done, men! And, we will be doing the APFT again in a month. Keep an eye out and come join us!

BACKBLAST 2/5/2021: Something old, nothing new, and some things blue…

PAX in attendance: Bob Villa, Oilermaker, Editor, Dr. Freud, Class Act (QIC)

5 PAX met at the trailhead on a cold February evening to do a ruck WOD and put on some short distance. I wanted to pack a lot into 30 minutes, so we got down to it. Many of us just began Pathfinder, so the challenge was to rock this out with rucks on.

WARMUP:
25 ssh ic

The THANG
5 rounds of descending reps

Ruck Merkin ic: 10, 9, 8, 7, 6
Ruck Squats ic: 20, 18, 16, 14, 12
Coupon Curls ic: 20, 16, 14, 12, 10
Coupon Military press ic: 10, 9, 8, 7, 6
Ruck lunges ic: 10, 9, 8, 7, 6
Skull Crushers ic: 10, 9, 8, 7, 6
Ruck coupon thrusters oyo: 5 sets of 10
1 minute ruck planks x 5

Ruck
PAX loaded up with more weight in the rucks or brought their coupons for a 1 mile ruck.

Moleskin
I was not looking forward to the cold, but we managed to stay warm during the WOD. I wanted to knock this out in 30 minutes, and I think we got the WOD in around 34 minutes. We all took turns leading a round, and Bob Villa got the taste of leading some sequences. All the PAX kept up the pace and Dr. Freud EH’d us into loading on more weight for the squats. Atta boy! By the end of the workout we were in the gloom, and, as always, it was a pleasure!

BACKBLAST — 1/16/2021, The Hub — Robbie Miller WOD and Side Straddle Snow Angels

18 pax played hero for the first — to my recollection — running of the Robbie Miller WOD Saturday at The Hub. It turned out to be just the right amount of time and just the right amount of reps per round to keep everyone moving, occasionally chatting through hurried breath, and staying focused on the task on a day when the continual snowfall was not very conducive to much running.

Class Act and I had this assigned as a task through GORUCK’s new monthly challenges, and we figured it would be better to suffer as a group despite the 1949 Geneva Conventions’ rulings on collective punishment. We were one of at least four groups within an hour of Chicago to complete this same WOD this weekend, and with Wheaton, IL, native Ssgt. Miller’s death anniversary coming later this month (1/25) and just 11 of 66 pax finishing the Bragg Double Heavy this past weekend — the Miller WOD is supposed to be standard at Heavies — this felt good and felt right. 

From the Medal of Honor remarks, this was a great quote: “It has been said that courage is not simply one of the virtues, but the form of every virtue at the testing point. For Rob Miller, the testing point came nearly three years ago, deep in a snowy Afghan valley. But the courage he displayed that day reflects every virtue that defined his life.”

PAX

Pre-Ruckers: Atticus, Thunder, Mufasa, Han Solo, Fonzie, Class Act, Scarecrow, Dr. Freud, The Mick, Lights Out, Bozo, and Editor (QIC).
Pre-Runners: 0
Off-site Runners: Al Gore, Spur
WOD attendees: All Pre-Ruckers plus Peyton, Optimus, PacRat, Bob Villa, HHH, and a mid-WOD Oilermaker.
Post-WOD Ruckers: Peyton, Fonzie, Class Act, Scarecrow, Dr. Freud, and Mufasa. Spur shadowed.
Post-WOD off-site Rucker: Editor

That makes six of us who fulfilled the entire Miller WOD with the bookended 3-mile (mininum) rucks. Great job, guys! 

Here’s the WOD and what we did:

WARMUP

SSH x12ic
Bean Pickers x12ic
SSH x12ic
IST x12ic
SSH x12ic

Mosey to Pull-Up Bars

ROBBIE MILLER MEMORIAL HERO WOD

6 bent rows IC OR 6 pull-ups

6 burpee squat jumps

6 4ct Mountain Climbers IC

6 Get-Ups

Repeato for 12 ROUNDS

Note: Unscripted halftime recovery break for 4ct Flutter Kicks x25ic

AD-LIBBED EXTRA TIME (aka MARY)

Partner mini Dora w/Bernie Sanders and downhill run on north side driveway hill — 100 curls as a team

Mosey to Flag

LBC w/coupon x25ic
Side Straddle Snow Angels x12ic
4ct Flutter Kicks x20ic
Side Straddle Snow Angels x12ic
Light Pole Lap w/optional additional snow angels

Endex and small snowball fight (note: Thunder and HHH are captains for the next one)

MOLESKIN

Obviously I didn’t design this WOD. I just implemented it, but I felt like it was a great success. We started Round 12 at 7:41 despite starting the warmup late, so theoretically this could be a weekday Q. It really was cool to see everyone push themselves to different levels during this, and I hope my 12th round mini speech about deliberate high-integrity reps and at least a brief meditation on the heroes who fight for us resonated. Six is a nice number of reps that stops you from cheating or getting too smoked, and all of the exercises were complex but scale-able with added weight optional for those really pushing. Shouts to the guys who wore more weight and pushed like the studs they are, but props to everyone for keeping the pace without much groaning and maintaining a good vibe down in the pullup pit. Get-ups and burpees are half the WOD, and both of those are brutal, weight or no weight, especially 72 total. Once I got up from the prayer, my body reminded me that I had just done 288 reps of complex movements in the snow. Speaking of snow, I came up with the Side Straddle Snow Angels on the trip from the hill to the flag and thought those were cute. Sorry for your car seats. Pack a towel. I had assumed Scarecrow had done this before with those two Heavies in 2019, but it is definitely a cadre option. Props to the Nantan for urging us to do 6 rows in cadence instead of six total and also for helping display proper form for more advanced get-ups. If you are interested in learning more about Robbie Miller, I urge you to look into the story. Young kid laid his life on the line to save his team. There are so many people who can go home to their kids’ first basketball practices and whatnot thanks to him and other high impact men like him. It’s an honor to be among great men at every F3 post, and I thank you for the opportunity to lead you.  SYITG

1/2/2021 CSAUP: CP New Years Brew Ruck Pt. 2

PAX (by order of appearance): Class Act, Han Solo, Scarecrow, Ansel, Campbells, Dr. Freud

With a slight change of characters in this first CSAUP of 2021, 6 PAX hit the streets and links of CP to put on some rucking mileage and to reacquaint ourselves with some old brews and meet some new brews. Scarecrow brought something with hot pepper, and Dr. Freud and Han Solo passed around some tasty stouts. Ansel, Campbells, and I were happy recipients! Han Solo declared that I have the tallest tree in CP, so expect a tollbooth along Hayes street in the near future. It was pretty much a perfect evening weather-wise with a slight dusting of snow and barely any wind. We put on about 6 miles and then warmed ourselves around a fire at the end of the night. Great times!

The Ruck:
Started and ended at Class Act’s house. Headed south past the high school into Dr. Freud’s neighborhood, put new footprints into the snow-covered Youche, and headed into the neighborhood south of 133rd. We made our first stop at one of Scarecrow and my friend’s and headed back north through Youche to Freud’s. Back to CA’s for the round trip. We made multiple passes of Al Gore’s, who should check his deer camera.

BACKBLAST 12/30/20: NEW YEARS BREW RUCK PT.1

Twas the night before New Year’s,
And all through Crown Point,
Not a creature was stirring except 8 F3 PAX,
When what to our wondering eyes should appear,
But Editor and two hipsters,
With little to no gear.

PAX: Class Act, Barricade, Bozo, Editor, Tom Horton, HHH, Dr. Freud, Ansel, Campbells, surprise visit by Oilermaker and two of Editor’s pals.

The Warmup: Barricade showed for his second posting of the year, and while waiting for Editor et al. to appear @ Class Act’s house, Campbells moseyed up with his gypsy gear for a delightful surprise. The drinking began and we criticized my home-made pullup bar. Tom Horton and I knocked out 10 pullups, Tom just because, and me to show the sturdiness of my creation and also just because. I outfitted Editor’s dapper and bewildered friend while someone explained to him the order of events for the night, and he slowly began to realize that we were leaving the cold of my garage for the wintery cold of the streets.

The Ruck: 1.5 miles from Class Act’s to Dr. Freud’s. Dr. Freud shared sips of his PBJ and Pancake stouts. The hipster tried to keep up, but could only doggy paddle in the vast sea of Dr. Freud’s knowledge. Oilermaker showed up in an Indiana Jones hat to whisk away Editor et al. to safety and more booze. From Dr. Freud’s we headed further south to ruck past Al Gore’s to be caught on camera while traversing Youche golf course. We ended back up at my house for more hilarity and a fire, which I had roaring in no time with my new propane torch. Campbells helped a little. Total mileage was around 4.25-4.30.

Great to see everyone out there. Don’t forget, we have part 2 on Saturday, January 2nd!