PAX: WreckedEm, Toe Tag, WuzntMe, Woodrider, Threeskin
AO: Anvil
Conditions
Misting
COP
A Lap and some Exercises for 7.5 minutes
The Thang
80/20 Legs/Abs Exercises for 37.5 minutes
COT
10 Virgins
Moleskin
Is it safe to Google search “New Zealand Twins” from a work computer?
News
If you made it this far, good for you. We met our fundraising goal for Chubby’s, but please continue to give as this will help feed the homeless. This is also a volunteer opportunity every Monday. What have you given to others lately? Time? Money? Nothing?
PAX: Bob Jones, Tatonka, AOL, Mothballs, CareBear, Sex Wax, WuzntMe, Toe Jelly, Skitch, M.I.A., Ramrod, Uncle Joe
AO: Hacksaw
Conditions
The night before called for 100% rain until 0800. Woke up at 0430 to pouring rain and wind at 20mph. Conditions seemed to get worse as I drove to the AO to get set up.
Then at 0525, the rain stopped and the wind died down. That’s right, it didn’train a drop. Santa made me this promise and he sure delivered. Just like he did the last time with the Weenie Whistle.
So, back to the point; Conditions were very pleasant with temps in the mid 40s.
COP
Moseyed to the bottom of Holy Hill a very small and very slight incline. Bear Crawled to the top like we were trying to reach the top of a mountain (kinda the way I picture the North Pole). Moseyed back to the Commons North Pole.
The Thang
Arrived at the North Pole and visited the following areas:
Buuurrrrrpees (it’s cold at the North Pole)
Elves’ Workshop (American Hammers and Smurf Jacks)
Christmas Cookie/Cocoa Station (Flutter Kicks and Plank)
Santa’s Bedroom (Hand Release Merkins and Pickle Pointers)
Reindeer Stable (Carrying Santa’s bag one complete circle around the North Pole)
Grabbed a partner and headed to one of the 8 stations. Completed an AMRAP with the timer being the time it took one group to carry Santa’s bag 1 circle. Rotated to the next station. Completed 4 total rotations before time was called.
COT
Live and be thankful for the current season you are in. If you are always looking ahead to the next season, you will never fully appreciate and enjoy your current season, but instead later look back with regret.
Don’t follow the retail example.
Moleskin
I mean seriously, it didn’t rain a drop until coffeeteria at Chick-fil-A. So we used their our umbrella station and still had a great time.
As WuzntMe said, we should have our own Chick-fil-A storied commercial. We practically own that place.
55 degrees. Felt cool at the start but we warmed up quickly.
COP
Power walked to the flag, set down our blocks, then power walked two laps.
SSH x 20, LBAC x 10 foward/reverse
The Thang
Curls for the Girls to the tune of Girls, Girls, Girls by Motely Crue. Held block at chest when not performing curls, curls, curls.
18 16 exercises performed for 75 seconds each with 30 second rest in between.
Overhead Press
Block Squat (keep the weight in the heels!)
LBC
Incline Merkin
Block Slow Step Down, left leg
Block Slow Step Down, right leg
Right Oblique Crunch
Decline Merkin
Toe Merkin with Block
Left Oblique Crunch
Bench Press Vertical Block Hold
Bent Over Row
Alt Reverse Lunge
Leg Lifts
Blockee
Plank
Hammer
100s
COT
Be thankful for what you have and don’t take anything for granted. Your health, family, job, and whatever else. Don’t look with jealousy to those with more, but see those with less and appreciate what you have.
My health took a turn 6 weeks ago when my knee gave out on me. I was unhappy I couldn’t live in my normal routine and exercise. With time, I have decided this injury happened for a reason. Maybe God was telling me to slow down and be thankful for the position I was in.
Moleskin
Power walking means both feet are never off the ground at the same time. If so, you are jogging.
My Bluetooth speaker decided to modify this workout and not work for the Girls, Girls, Girls song.
The power walking was about the only modification today. I may start including this more often to sharpen the form of the PAX
News
Lots of prayers needed for our group this morning. Please keep these men in your continued prayers and check-in with our guys we haven’t seen lately.
PAX: Clothespin, Abercrombie, Coldplay, El Chapo, Blackout, 9Volt
AO: The Battery
Conditions
Same thing, different day.
COP
Moseyed around the park for about 1/3 mile. SSH, WMH (slow), FF (long), SSH (quicker), Runner Foot Grab Quad Stretch. Moseyed UP the hill, then DOWN the hill. Then UP the hill, then DOWN the hill. PAX stated they were warmed-up, so moseyed to the pavilion.
BearMerks: Made two points in parking lot with a distance of 25 yards apart. Travel from point A to point B by bear crawling with merkins mixed in. Hold Al Gore waiting on the Six.
Round 1: 4 count Bear crawl then 1 merkin. Repeat till you reach point B.
Round 2: 8 count bear crawl then 2 merkins. Repeat till you reach point A.
Round 3: 12 count bear crawl, then 3 merkins.
Round 4: 16 count bear crawl, then 4 merkins.
5 Minutes of Mary (PAX CHOICE/LEAD) to finish it out.
COT
1 Thessalonians 5: 16-18
“Rejoice always! Pray constantly. Give thanks in everything, for this is God’s will for you in Christ Jesus.”
Give thanks for whatever situation you are in. God has placed to in this situation for a reason. Be thankful.
Moleskin
After the last couple of weeks filled with very tough workouts, my body was not liking this 4th day in a row of waking up at 4:30AM. Decided I needed the long mosey and extra stretching at the start. This easily could have been the easiest workout of the week. But as the wigs say, “If you can’t do it, don’t Q it.”
I mean, my shirt will still soaking wet at the end. So maybe it wasn’t that easy.
News
Abercrombie VQ on Tuesday 8/18. Have you heard about IRONPAX?
PAX: Cavity Search, WoodRider, FNG-Dipstick, Crawdaddy, Rollback, Ramrod, Venus, Picabo, Toe Tag, Sousa, Coldplay, Mr. May, Blackout, John Doe
AO: Parliament
Conditions
If I said, “Light and airy” would you believe me?
COP
Mosey lap around track, followed by Ray Finkles, Ankle Rotations, then another mosey lap.
The Thang
We Went a Runnin
10 minute timed run for distance. Whistle warning at the 5 minute mark (try to double your distance reached thus far) and whistle warning at the 9 minute mark (finish strong)
1 minute Interval Running: slow jog 1 minute, quick jog 1 minute, run 1 minute. Rinse and repeat 2 more times. (9 total minutes moving) Goal: to always be moving in at least a jog. If you felt you needed to walk during the slow jog interval, then your quick jog or run interval was too fast. Purpose: many of the PAX are new to running and don’t have any idea what pace to run. This helps determine if your pace is too fast for your endurance level.
We Did Some Exercisin
Single Leg Squats x 10 each, Jump Squats x 10, Walking Lunges x 10 each leg
Core Work
Ran out of time for the core.
We Did Some Stretchin: Hard to name these. Just search for runner stretches on the WWW.
COT
Escobar’s keys to being a better runner:
Ease into running if you are just starting out. Make sure to have rest days in between running days.
Jog to warm up and perform most of the stretching post run.
SHOES- get fitted for proper footwear. THIS IS HUUUUGE! (as The Donald would say.)
Combine running with strength exercises
Diversify your training days: Endurance running, Interval running, and Strength Training
Find a Partner (accountability)
Make short/long term goals (run 10 miles per week, or 20 miles per month). Accomplish the goal and increase the goal.
STRENGTHEN YOUR CORE. Core strength is just as important as leg strength.
Moleskin
In true Parliament fashion, there was someone who shall remain nameless (maybe we should call him John Doe) who was a bit of a critic during the workout.
See TheJohn Doe for more advice on running. He likes to run, a lot.
News
Signup for IRONPAX. Just do it and don’t ask questions.
PAX: WreckedEm, Purple Rain, Mr. May, Toe Tag, Corndog, Rawdog, Ramrod, Cavity Search, Coldplay, WoodRider, Hey Buddy, FNG-Menudo
AO: Parliament
Conditions
Always the same, 73 degrees and a little muggy.
COP
Took one lap around the track including the bleacher steps on the Visitor’s side, 20 SSH, 20 Forward Fold, 20 WMH, 20 Seal claps
The Thang
Started at the bottom of the Visitor’s bleachers for 11s. At the bottom, we performed jump squats and at the top we completed decline merkins.
The mode of travel going up the bleachers involved placing one foot on a seat above the other foot, (facing parallel to the seats) make an uneven squat, take a step up and make a 180 degree turn, make an uneven squat (now facing the opposite direction and thus different leg being the lower leg). Continue up the seats with uneven squats and 180 degrees turn with every step up. The mode of travel down was any way the PAX felt comfortable, since the steps were a little wet.
Core Block: 45 seconds each with 15 second rest in between
American Hammer
Plank
Windshield Wipers
Plank
NOT so Lazyboys
Plank
Now that we are all tired, I decided to finished with 1 lap Indian Run around track, a Merkin Ring of Fire (2 rounds), and a round of Howling Monkeys.
COT
Matthew 7: 1-5
“Do not judge, so that you won’t be judged. 2 For with the judgment you use,you will be judged, and with the measure you use, it will be measured to you. 3 Why do you look at the speck in your brother’s eye but don’t notice the log in your own eye? 4 Or how can you say to your brother, ‘Let me take the speck out of your eye,’ and look, there’s a log in your eye? 5 Hypocrite! First take the log out of your eye, and then you will see clearly to take the speck out of your brother’s eye.
Only God is allowed to judge because his judgement is perfect, due to his omniscience. Our judgment is skewed by so many factors. We can not judge our brother, because our sin is no lesser than his. Instead of judging our brother for his sin, look to use empathy, compassion, and understanding to help our brother. Work on fixing your own faults before trying to call out the faults of others.
Moleskin
Parliament needs some lights on the Home side stadium bleachers; it would have made the workout worse.
Unfortunately this was only my first trip across the road to Parliament. No judgement was cast (that I know of) from the PAX.
We left FNG-Menudo behind on the Indian Run. BY A LOT. How did this happen?
I overcooked some duck breasts trying to type this and cook at the same time.
AGAIN, HOW DID THIS HAPPEN???!!!!!
News
Vera Hope’s surgery went extremely well and we raised over $6,500 for the family!
Hacksaw start Mondays next week and Parliament add Track Tuesdays (I’m giddy with excitement for both)
73 degrees and muggy (like every morning for the past month)
COP
Moseyed from the parking lot to the stack of coupons. Grabbed a coupon, then moseyed back to the grass field east of the parking lot.
The Thang
Cones were set out in the shape of a baseball field (including the outfield fence). The PAX lined-up down the first and third baselines. With a foam bat and ball ready, I was the pitcher. The Count was the catcher since he had a head lamp (or maybe he just wanted to sit on his coupon).
The PAX took turns batting. The outcome of the swing determined the exercise.
Home Run: Run around the entire field of cones
Hit to outfield: 20 incline merkins, walking lunge to ball with jog back, or bear crawl to ball and back
Grounder: 20 merkins, 10 starbursts, 30 monkey humpers, or bunny hop to ball and back
Foul ball: 15 divebombers, 20 block squats, or 10 blockees
Swing and miss: 5 burpees, 30 block curls, or 90 second plank
Grounder that didn’t make it past the pitcher: 10 burpees
Each PAX was able to have 2 at bats before time was called.
COT
Our workouts can become a little repetitive at times so I wanted to mix it up a little and try to have fun while still getting in a good sweat. The same goes for our daily lives. Therefore, I encouraged everyone to find creative ways of doing the same thing every day. Turn the monotony into something fun and new.
Moleskin
The workout started a little slow trying to explain the process, so some of the PAX didn’t think it would be a tough workout. I believe they thought differently by the end.
NO ONE knew the reference “a can of corn”. How??? Baseball is America’s Pastime!!!!
We need a new grounds crew at hacksaw. The ruts in the field past the outfield fence were ankle braking bad.
What EVERYONE in F3 Chatt calls Manmakers, are actually Blockees (shout out to Rollback). Manmakers actually require the use of dumbbells and are worse than Blockees.
Couldn’t find a whiffle ball and bat to purchase at Academy Sports (I mean, for real, how does a sporting goods store not have this in stock), so I purchased a foam bat and ball. There were both dark blue. It’s pretty hard to hit a dark ball in the dark, but luckily we had the headlamp extraordinaire, The Count, to shine a light on the ball.
PAX: Deep Dish, Mrs. Baker, Thin Mint, 9Volt, Schnitzel, Black Out, El Chapo, Abercrombie, Woodrider, DNF
AO: The Battery
Conditions
Overall very pleasant. 71 degrees, 92% humidity (sounds bad), just don’t get close to the asphalt.
COP
Moseyed over to the parking lot near the ball fields. SSH, Forward Fold, WMH, LBAC (forward and reverse), Teapots. Moseyed up to the top of the hill.
The Thang
In honor of Sgt. Carson Holquist (25):
Complete each exercise in order. Goal was 5 rounds (that wasn’t realistic in 35 minutes)
True Americans (Merkin to Plank Jack) x 25
World War II Sit-Ups x 25 (modify to 100 LBC if desired)
Dips x 25
Overhead/Seal Clap Combo x 25
Burpees x 25
COT
Exodus 34:21 “You are to labor six days but you must rest on the seventh day; you must even rest during plowing and havesting times.
How often do we live by the idea of “we don’t have time to rest”. It’s detrimental. God tells us, even during our busiest days, we must find time to rest.
Moleskin
Hydrangeas are beautiful plants. Their flowers are one of my wife’s favorite. Thankfully I had a receipt from buying one recently in my car, so I could write the exercises on in case I needed a reference (and of course I did).
WuzntMe stole a copy of the workout beforehand. Completed it in his sleep and decided to take the COT to heart and practice resting during the workout.
25 Burpees that leads in to 25 True Americans = sucks.
Laying face down on asphalt for a break in between True Americans would normally not be a problem at 6:00 A.M. But this time it felt like my face was going to melt off.
News
Can someone tell me if you are actually using backblasts to obtain your news?
PAX: Chavez, Swingset, Lockjaw, Best in Show, Mayhem, Ramrod, Fastlane, D-fib, Slim Shady, WreckedEm, Purple Rain
AO: Beast Ridge
Conditions
Foggy and Dark. “Humid” should auto-populate in this section when you start typing. No rain, but it was wet.
COP
Short Mosey to the parking lot on near the playground. SSH x 30, Forward Fold x 15, WMH x 16, LBAC x 10, Reverse x 10, Seal Claps x 10, Teapots x 10 each side.
The Thang
Moseyed to soccer field so we could take care of Best in Shows freshly cleaned shoes (Grass is softer than concrete). Formed 4 groups of 3 men each. Within each group, 1 man would perform exercise A while the other 2 men would perform exercise B. Each group would complete the number of reps for exercise A as a team, switching between members at their own discretion. After finishing the total reps in each round, the team ran across the field and back. Hold Plank or Al Gore waiting on the other groups to finish.
Round 1: Exercise A 100 Burpees. Exercise B Reverse Lunges
Round 2: Exercise A 150 Merkins. Exercise B Al Gore
Round 3: Exercise A 200 Squats. Exercise B Plank (high or low)
Round 4: Exercise A 250 Monkey Humpers. Exercise B Reverse Crunch
Round 5: Exercise A 300 Flutter Kicks (only counting Left OR Right leg). Exercise B Plank Jacks
Last minute of the workout: AMRAP LBC (Best in Show request)
COT
Teamwork. We are all part of a team, and in most cases we are members of multiple teams throughout our day. Whether it be your workout group, co-workers, church members, or spouse, we all find ourselves belonging to a team. In most cases, teams are able to accomplish more as a whole than the individual members can alone. Each member has a role within the team, and the team’s success depends on each member working together.
What are your teams? What roles are you playing within your teams? Are your teams failing or succeeding?
Moleskin
Multiple men asked if we would be getting in the grass. Never bring fancy shoes. And if you do, remember you can wash them, again.
Also, when running to the visitor side of the soccer field, don’t be deceived by the red base of the bleachers. It is not a wall, but rather a mesh screen. Don’t try to push against it as if it were a wall.
News
Convergence on the 4th of July at The Battlefield. Get the info from slack.
Snow Patrol and I ran 1/2 mile before the workout. Chavez ran around the building 1 time during the 1 minute warning.
The Thang
Used the field next to the parking lot. Spaced out 15 total cones in two lanes to perform exercises at each.
Uhhhh…….. next, we did burpees.
Started at the beginning of every minute. Completed 8 burpees and rested the remainder of the minute while moving to the next station. Rinse and repeat.
I think we got to 200 and then decreased to 7 burpees a minute. Did this for some time and switched back to 8 burpees a minute for the last several rounds. We were going to end with 308 until Snow Patrol Decided to do another 12 in the last minute.
Finished with 320 burpees each. Vaccine’s calculator (big brains) quickly told us the total was 1600 for the group of 5 men.
COT
Find something to laugh at each day. Even if it has to be Dad Jokes. Spread this with others. Laughter helps us, even if only a minute, not feel the burdens that weigh us down. If you can fill your day with laughter, maybe you will float away like Mary Poppins.
Moleskin
This was not the workout I had originally planned. But when it is 5:00 PM the day before your Q and you are the only HC, a modification may be necessary. I’ll get back to the original workout another time.
After deciding to change the workout, Snow Patrol and Chavez texted me saying they were coming. I wasn’t going to change the workout again, so I warned both of them the workout would be full of misery and they would hate me. They both responded by telling me I wasn’t a good salesman. My response, “I sell drugs, people come to me.”
Vaccine and Picabo pulled up right at the start time. I used the 1 minute warm-up to explain to them there would not be a warm up and the plan for the workout. They didn’t look very happy. I almost thought Vaccine was going to leave (completely understandable).
Picabo wrung out his shorts and shirt in the parking lot after the workout; quite the puddle.
When I arrived in the parking lot for the workout, I opened my truck and retrieved a gas can. You should have seen Snow Patrol’s eyes (thinking it was a part of the workout)
Cape Fear did 304 burpees per PAX member; we did 320, so yeah.
John Doe is pretty proud of his burpee records. Well I hold the burpee record for most burpees per PAX member in a single workout. I wouldn’t recommend going to one of his upcoming Qs.
You may be asking yourself why I only had 15 cones since cones are usually sold in packs of 8. Burrito refuses to return my 16th cone.
