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Huey Gettin’ Iron Paxxy

QIC: Fissure

Date: 09/30/2019

PAX: Couch Potato, Ducktales, U-Turn, Truck Yeah, Loan Shark, Milkman, Geek Squad, Red Tees

AO: Huey

Conditions

Bring us fall, please.  It was humid and still.

COP

1.75 mosey laps ending up in the parking lot by the ball fields
Fwd Fold x 11 IC
WMH x 10 IC
SSH x 20 IC
10 burpees, 9 squats, 8 burpees, 7 squats, 6 burpees, 5 squats, 4 burpees, 3 squats, 2 burpees, 1 squat aka The Slaughter Starter

The Thang

Standard coupon ~35 pound cinder block awaited the pax in the parking lot
Slight variation on Iron Pax week 2
10 man makers
20 Merkins (on ground)
30 bent over rows
40 squats (holding coupon)
10 burpees
2 laps around the islands
rinse and repeat until time called.  Most seemed to get 3 rounds in.

5 MOM

10 big boi sit-ups 
10 big boi sit-ups
Box-cutters x 10 IC
Flutter kicks x 10 IC
Flutter kicks x 10 IC
10 big boi sit-ups

COT

You are what you eat.  You are who you surround yourself with.  You’re loyal to what you consume.  All of these essentially say the same thing.  Focus on what you’re consuming.  Garbage in, garbage out.  It works both ways.  You won’t have anything good to GIVE if you’re not filling yourself with the good things. 

Moleskin

Guys were encouraged to PLEASE take a coupon home.  Fingers crossed that CP can get permission to leave them at the Huey. 

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    Daddy Q to the Rescue

    QIC: Sunburn

    Date: 09/24/2019

    PAX: The Count (Respect), Cliff Hanger, FNG-Upper Decker, Mayhem, Best In Show, Wallflower, Peanuts, Candu

    AO: Boneyard

    Still Hot and Sticky –

    COP

    Disclaimer Given

    Warm Up:

    Mosey to front parking area

    SSH

    Baby Arm Circles Forward & Backward

    Forward Fold

    Merkins

    Willie Mays Hayes

    SSH

    Mosey to the benches

    The Thang


    20 Step Ups

    15 Incline Merkins

    20 Step Ups

    15 Incline Merkins

    20 Step Ups

    15 Bench Dips

    20 Incline Merkins

    15 Bench Dips.

    Mosey to Parking lot

    Suicides Drills

    Run to first light post and back/20 Merkins

    Rund to second light post and back / 20 Werkins

    Run to second light post and back / 20 Diamond Merkins

    Repeat

    Bear Crawl to first light post and back / 20 Jump Squats

    Bear Crawl to second light post and back / 20 Jump Squats

    Bear Crawl to third light post and back / 20 Jump Squats

    Mosey to Excersise Yard

    3 Rounds of 1 minutes of as many reps you can do.

    Pull Ups, Bar Dips, Spring Squats, Decline Merkins

    COT

    The topic was adapting to situations. Whatever it is in life we have to adapt to different situations. Not much remains static and knowing when and what kind of change or modification needs to be made is key to successfully moving on.

    Moleskin

    Since Ascot didn’t show up for his VQ there was a lot of chatter about consequences.

    We talked about showing up at his house to wake him but we all had to get to work. Come to find out he had a little fire at the house at 2:30 am among a thread of situations that prevented him from being with us. Still no excuse to miss his VQ but Daddy Q covered your A$$ because my love for you is unconditional. Betray me again, you’re dead to me! THIS IS F3

    News

    Last week of IronPax. Up coming VQ on Friday for Ascot 😮

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    Riddle me this…

    QIC: Whittler

    Date: 09/28/2019

    PAX: Ringwald, Best in Show, Iron Butt, Threeskin, Moneyball, Pink Panther, Back Pew, Red Tees, Candu, Skitch, Outbreak, Uncle Fester

    AO: Landfill

    Conditions

    Gloomy and humid

    COP

    Mosey down to the lower lot and circle up.

    SSH x 25

    Windmills

    Third grade exercises

    Willie mays hays

    Arm circles

    Overhead claps

    Merkins

    SSH

    The Thang

    The PAX divided into 4 teams and were tasked with figuring out riddles to instruct them on location for various stations

    Head to the hill bottom

    Daily Red Pills? We got’em

    Carry the pill along the way

    Complete the work to master the day

    Each team picked up their red pill to carry with them along the way

    Riddle me this

    Head to the upper eating area

    Underestimate this, I dare ya

    The benches there await your arrival

    You will need your arms for survival

    Pavilion

    Dips x 50

    Incline Merkins x 25

    Decline merkins x 25

    Step ups x 50

    Head to where you would buy some snacks

    But instead, you’ll rest your backs

    Against the wall made of bricks

    You’ll have a chance to show your….tricks

    Concession

    Wall sit x 20 (4-count)

    Upper cuts x 20 (4-count)

    Jab x 20 (4-count)

    Arms extended x 20 (4-count)

    Mosey to where the kids play

    And you did too back in the day

    You’ll find your clue near the fountain

    And don’t have to travel up the mountain

    Playground

    Swing crunches x 15

    Pull ups x 5

    Burpees x 20

    Your next stop is a field of green

    Where the dew often causes a glean

    Please don’t stop and play with your ball

    This station will require your all

    Soccer Field

    Suicides (60 yards, 5 stops) x 3 rounds

    Now that you’re done you should feel great

    But don’t bask long ‘cause you’ll be late

    Mosey to the lower lot

    To see the prize your place got

    Lower Lot

    LBC x 30

    Flutter kick x 20

    Pretzels x 20

    Repeat until all PAX in

    Headed up the hill back to the field 

    Lunge walk suicides (again 60 yards with 5 stops)

    Pavilion for 5 MoM

    LBCs

    Heel touches

    Pickle pointers

    Pickle pounders (small, medium, and large)

    COT

    I again re-emphasized the importance of the second F.  I shared this a couple weeks back at Smackdown but with a different crowd, I thought it was appropriate to share what we mean by the second F. While the first F is the “magnet” that brings us here, the second F is the “glue” that keeps us coming back.  I will admit, I don’t particularly like exercise.  For me, it’s a means to an end.  However, I keep coming back to F3 not only because of the exercise, but because of the fellowship with other like-minded men to support each other.  Nobody likes doing tough things.  However, when you have a group of men like we have, it makes it that much easier and forges a bond that is unbreakable.  Iron truly sharpening iron.  I am thankful for these men and the opportunity to lead and help everyone get better.

    Moleskin

    We all had a scare this morning when one of our brothers was in distress.  Luckily, there were three physicians there should anything have happened.  

    Outbreak really got a kick out of the pickle pointers and there was a lot of snickering amongst the PAX

    Our FNG had to leave early so he didn’t get named

    Iron Butt led us out by saying something positive about everyone in attendance. 

    News

    Smackdown is going to Tuesday/Thursday starting in October.  Reach out and send someone that way.  It will also be a once a month IronPax AO.

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      Redemption

      QIC: Ascot

      Date: 09/27/2019

      PAX: V-Squared, Upper Decker, Cliffhanger, Sunburn (Respect), Best in Show (Respect), Freetime, FNG- Slides, FNG- Snow Poke, FNG-Ontilt, FNG-Jersey Pike

      AO: Boneyard

      Conditions:

      Still too warm to shut off the A/C.

      COP

      Quick disclaimer.
      SSH x 30 in cadence.
      Forward Fold – silent count. Repeat left/right. Repeat right/left.
      Merkins 10 in cadence.
      Flutter kicks- 15 count in cadence
      10 burpees
      SSH x 15 in cadence.

      The Thang

      Mosey on track to hill.
      Bear crawls to top of hill. 10 burpees on the tennis court. Rinse and repeat 3 times.

      Mosey to workout equipment.
      Pair up in 2’s.
      • Pull ups
      • Merkins
      • Dips
      • Flutter kicks
      • Jump squats
      Groups of 2 are on each station for 2 minutes each. Embrace the suck.

      Mosey back to track. Finished up with some jog sprints- sprint the straight away, jog the edges. 2x around.

      Round robin abs for 4 minutes.

      COT

      Showing up is vital to thriving in a community. We’re here for you!

      CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
      BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT.

      Moleskin

      4 FNG’s today. Snow Poke is extremely fast- runs a quicker 40 than most D1 recruits. New FNG wore slides and forgot shoes- still crushed the workout. Ascot didn’t have any house fires this morning so he actually showed up to Q. Thanks to the PAX for another opportunity!

      News

      Last day of Ironpax is tomorrow (Saturday). Get your beating in while you can.

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      Free your Inner Dragon

      QIC: Free Candy

      Date: 09/26/2019

      PAX: Sunshine, Sherlock, Sideeye, Cowbell, Hanson, Backpew, Red Tees, Callahan, Ringwald, Goose, The Count, Deer jack, Skitch, Flemish, Iron Butt, FNG- Misfire, Uncle Fester, Curfew

      AO: Hill City

      Conditions

      The kind of weather that’s cool when you stop running.

      COP

      • Mosey to the great hall
      • SSH – 29 – IC
      • Imperial Walker – 18 IC
      • Hillbilly Walker – 4 IC
      • Super slow squat – 2 IC
      • Slerkin – 2 IC
      • Morrocan night club – 15 IC
      • Seal claps – 15 IC

      The Thang

      • Quick mosey to the stage
      • 7 to 1 burpees on the stage. PAX starts with 7 Burpees on the stage, runs down steps, do 5 to 35 Plankjacks at the bottom.
        • Burpees descending 7, 6, 5, 4, 3, 2, 1 (Total: 28 Burpees).
        • Plankjacks ascending 5, 10, 15, 20, 25, 30, 35 (Total: 140 Plankjacks).
      • Mosey to mt madoryama and follow each of these with a standard mosey down the hill unless stated otherwise. Announce next set as we finish it. Wait for everyone to finish each stage.
        • Bearcrawl to top
          • 10 dirkins OYO
        • Normal mosey to top
          • 20 inclines Delmarva Drydocks OYO
          • Crawlbear back down (a bearcrawl going backwards)
        • Dragon Crawl to top
          • 30 American Hammers OYO
        • 1 lap around the hills
        • Lt. Dans (squat, lunge lunge) 12 OYO
          • 40 SSHs OYO
        • Normal mosey to top
          • 50 Seal Jacks OYO
          • Crab crawl down with feet facing downhill
       
      Mosey back to parking lot for time.

      COT

      This week I’ve been reflecting on a very simple idea. Idols. I’m going to simplify it down because truly it really is simple.
       
      Think of the last time you flew off the handle and felt immense stress, anger, fear, hurt, rage, guilt, needed an escape, avoided reality.
       
      What did you go do?
       
      Whatever your answer is, that’s your idol. QIf you went to God in that emotional state GOOD for you. Because that’s freaking hard. Because anything else you run to can absolutely give you an escape and help you get your mind off what’s bothering you. BUT.. it’s not enough. Golf will never satisfy you deeply in that way, video games will never satisfy you, mindlessly browsing on your phone, mindfully browsing on your phone, alcohol, beating off, cheating, abusing, living in secrecy, overeating, etc. and most of all, doing good will not satisfy you because in Gods economy there’s no way to right your wrongs except to accept that he already did it for you. But that’s why he gives grace at any moment for anyone for any action for any number of occurrences. Today. Now.
       
      Run to Jesus. Test him. Try him out. See how he can hold onto your struggles and take them from you.
       
      Because otherwise, those other things that are your idols will come crashing down and you’ll fall along with them until you aimlessly hope in the next one.

      Moleskin

      The Count almost  spilled merlot. Or was it Rose? I’m not sure.

      News

      End of Iron Pax!

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        Dear Baby Jesus, We’ve Found a Hill

        QIC: Escobar

        Date: 09/25/2019

        PAX: WuzntMe, 9Volt (R), Gaylord, Mayhem (R), BMX, Bernie, Fastlane, ThreeSkin, John Doe, Toe Tag, Madoff, WreckedEm, Jazzy Jag

        AO: Hacksaw

        Conditions

        Crisp cool Fall weather of 57 degrees.  Probably coolest temp for Hacksaw to date.

        COP

        Moseyed via Greeway to parking lot next to the Collegedale Police Station.

        SSH x 30, WMH x 10, WMH x 10 again (per PAX request from IP participants), Forward Hang x 10, Teapots x 10

        The Thang

        Moseyed down Swinyar Drive to Four Corners Pl and took a right towards the hill.

        Arrived at the bottom of hill and created groups of 3 men.

        1st Round: Man 1 did Bernie up hill, while Man 2 did Carolina drydocks, and Man 3 did squats.  Once Man 1 reached near the top of hill, he called to Man 2 to start the Bernie.  Man 3 started Carolina drydocks, and Man 1 started squats.  When Man 2 reached top of hill, Man 3 started Bernie up hill, Man 2 did squats, and Man 1 did Carolina drydocks.

        Top of Hill: 3 minute core routine consisting 45 seconds each of leg lift, plank step through, alternating single leg V-ups, and hammers.  Moseyed back down hill.

        2nd Round:  Same format as 1st round.  Man 1 started with bunny hop up hill, while Man 2 did burpees, and Man 3 did Al Gore.  Rotate in same order once you reach near top of hill.

        Top of Hill Round 2: same core work as before but only 30 seconds each.  Moseyed down hill.

        3rd Round:  Same format again.  Man 1 did a bear crawl up hill, while Man 2 did reverse lunges, and Man 3 did merkins.  Again, rotate in same order once a man reached near the top of hill.

        Out of time so we moseyed back to parking lot.

        Note: starting and stopping points at bottom and top of hill were large drains on the edge of street.  Google maps measures them to be 300 feet apart.

        COT

        Story of lady my wife encountered on vacation that gave her money for our dinner one night.  Her words of “I don’t know why I’m doing this, I’m just listening to God.” Are we actively listening and willing to do what God tells us?

        Prayer requests from Threeskin (for Noah’s recovery from surgery) and Mayhem (silent request).

        Ended with short prayer.

        Moleskin

        The hill is a long mosey (about a half mile if you cross over Apison pike) from parking lot staring point.  Long trek but worth it to do occasionally.

        Several men used the abs work session to squeeze out some gas.  Flatulence so strong it would have cleared an office building.

        News

        Last week for IP.  Hacksaw will be conducting on Friday at the hands of John Doe on Q.

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          Iron Butt’s Achilles Recovery – The Huey 9/23/2019

          QIC: IronButt aka IB

          Date: 09/23/2019

          PAX: Couch Potato, Ducktales, GeekSquad, LugNut, MilkMan, RadioHead, RedTees, The Count (Respect Respect), U-Turn

          AO: The Huey

          Conditions

          Mid-Sixities, Perfect, breezy gloom until the skunkpew

          COP

          Forward Fold

          Walk Out to High Plank

          Downward Dog Arch Back and Hold IC 12X

          Walk Back Up

          12 SSH

          12 Merkins

          12 Jump Lunges

          The Thang

          ACHILLES’: CIRCLE OF PAIN GAIN & DRAIN

          RUN TO FIRST STOP

          A-Arms. IC 12Merkins; IC 12 Carolina DryDocks; LBabyArmCircles

          BROAD JUMP TO NEXT STOP

          C-Core. IC 12 LBCrunches; IC 12 Freddy Mercuries; IC 12 BigBoySitUps

          RUN TO NEXT STOP

          H-Head. IC 12 – Hold Low Plank; IC 12- Hold High Plank; IC 12 Low Planks

          LUNGES TO NEXT STOP

          I-Insight – 10-Count – OYO 10 Burpees

          HIGH STEPPING TO NEXT STOP

          L-Legs – IC 12 Mountain Climbers; IC 12 Leg Hikers from High Plank; IC 12 Jump Lunges

          RUN TO NEXT STOP

          L-Legs-Rinse and Repeat 

          E-IC 12 Mountain Climbers; IC 12 Leg Hikers from High Plank; IC 12 Jump Lunges

          S-END WITH EXTENSIONS TO RECOVER; IC 12 Windmills; IC 12 Supermans; IC 12 Right to Left ArmStretch and ViceVersa

          RUN LAP AROUND ACHILLES’ CIRCLE OF PAIN (INVITE HIGH IMPACT RUNNERS TO RUN LIKE THE WIND AND THEN HOLD PLANK UNTIL SLOWER RUNNERS ARRIVE.

          A-Arms. IC 24 Merkins; IC 24 Carolina DryDocks; IC 24 LIL BabyArmCircles

          RUN TO NEXT STOP

          C-Core. IC 24 LBCrunches; IC 24 Freddy Mercuries; IC 24 BigBoySitUps

          LUNGE TO NEXT STOP

          H-Head. IC 24 – Hold High Plank; IC 24 – Hold Low Plank; IC 24 High Planks

          LUNGES TO NEXT STOP

          I-Insight – 10-Count – OYO 10 Burpees

          HIGH STEPPING TO NEXT STOP

          L-Legs – IC 24 Mountain Climbers; IC 24 Leg Hikers from High Plank; IC 24 Jump Lunges

          RUN TO NEXT STOP

          L-SKIP for Times Sake

          E-SKIP for Times Sake

          S-IC 24 ForwardFold

          IC 24 American Hammers; IC 24 Big Boy Sit Ups; IC 24 Low Planks

          TIME

          CIRCLE UP!

          NO FNGs

          Count-a-Rama – 11

          Name-a-Rama

          COT

          It’s about Recovery. Recovery in life, habits, exercise and relationships. IronButt related story of 12 years ago having complete rupture of his right Achilles tendon and how his PT helped him recover so that he could hike the Grand Canyon Rim to Rim. IronButt then related to his own personal recovery in life from unhealthy habits and read an excerpt of His Christian testimony and the importance of a mindset TO recover with Christ but always being open to friends, family and counselors to help in that recovery. F3 is a BIG BIG Part of IronButt’s spiritual, emotional and physical recovery. 

          BALL OF MAN: GeekSquad prayed.

          Moleskin

          Ducktales provides the best mumble chatter. Good to have LugNut back after an ankle injury. Remember Hasbro who out sick. 4:15 The Count was seen rucking. What a beast of a man. We all think he is working off that little blue pill.

          News

          Will the Iron PAX ever be done?

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            Highbrow Burpees

            QIC: Fissure

            Date: 09/24/2019

            PAX: Whittler, Prosciutto, Burrito, Gusher, Geyser, Laces Out (Respect), Cottontail, Slater, She Shed

            AO: Smackdown

            Conditions

            Fall is around the corner.  You can feel it.

            COP

            Mosey from lot to football field
            SSH x 35 IC
            Windmills x 10 IC
            High Knees x 10 IC
            Low Knees x 10 IC
            SSH x 10 IC
            SLAUGHTER STARTER: 10 burpees, 9 squats, 8 burpees, 7 squats, 6 burpees, 5 squats, 4 burpees, 3 squats, 2 burpees, 1 squat

            The Thang(s)

            Mosey to the track
            The Burpee Mile
            10 burpees then a run lap, rinse and repeat three more times

            Walk to the nearest goalpost, line up facing opposing goalpost 
            DRP suicides
            Broad jump to first DRP (25 yards), 40 merkins, run back to start
            Bunny hop to second DRP (50 yards), 30 merkins, run back to start
            Bearcrawl to third DRP (75 yards), 20 merkins, run back to start
            Run to fourth DRP (100 yards), 10 merkins, run back
            Run to other goalpost (125ish yards), 10 burpees, run back, 10 burpees

            MOM

            Gas pumps x 20 IC
            Flutter kicks x 10 IC
            Heel touches x 20 IC
            LBCs x 20 IC
            High plank x 15 IC
            Low plank x 10 IC
            10 burpees (that makes 100 burpees on the day plus any that were done while waiting on the six)

            COT

            Launch week #3 for the esteemed Smackdown and we covered the third F.  Faith.  COT was kept short and sweet as we were all pretty tired.  

            Moleskin

            Midwife noises galore from Burrito.  He never quit, though!

            YHC was pretty motivated to see some merlot splashed but no such luck.

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              5×400 and Upper, Middle, Lower (UML) – Couch Potato VQ

              QIC: Couch Potato

              Date: 09/25/2019

              PAX: Freetime, Hasbro, Ducktales, U-Turn, Fissure

              AO: Huey

              Conditions

              Satisfactory…actually pretty nice, cool and clear

              COP

              2 x 400s at a conversational pace

              Stretching; 2x shoulder stretches, forward fold, surfer, pigeon

              400s and UML

              400 meters at 95%, 30x pushups, 30x situps, 30x squats

              400 meters at 95%, 20x wide arm PU, 60 seconds alternating spiderman plank variation, squat hold (chair pose)

              400 meters at 95%, 10 diam PU, sunshine-banana-superman rolls, rocket launchers

              400 meters at 95%, 10 dive bombers, 10x reverse burpee

              400 meters at 100%, buddy elevated PU, scorpion

              COT

              Quick discussion on Sebastian Junger’s book “Tribe”, and how we should appreciate having one, since most American men, AKA sad clowns, don’t. 

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                “Kicking” it with Moneyball

                QIC: Moneyball

                Date: 09/21/2019

                PAX: Ironbutt (Respectx2), Skitch, Sunburn (Respect), Ringwald, Stars, Nitro Circus, Uncle Fester, FNG – Outbreak, Threeskin, Pink Panther

                AO: Landfill

                Conditions

                A perfect pre-fall 60 degrees

                COP

                Quick disclaimer.
                Partner up. Don’t leave each other all morning. Push each other.
                Slow Mosey down the Hill. Hold plank till 6 is in.
                SSH x 30 IC
                Forward Fold – silent count. Down, Up.
                Slow Windmill Willie Mays Hays x 10 IC starting to your right. Exercise.
                Mosey up the Hill – first parking lot (partner)
                on your 6 – butterfly stretches x 10 IC recover
                Smurf Jacks x 10 IC
                Little baby arm circles x 10 IC
                Should taps x 10 per arm OYO, recover.
                Reverse little baby arm circles x 10 IC keep em up!
                Cherry Pickers x 10 IC
                Mosey to second parking lot

                SSH x 25 IC
                Toe Merkins x 10 OYO
                Stretch Kick x 10 each leg OYO
                Mosey to playground
                Merkins x 20 OYO

                Mosey to Pavilion
                LEG STRETCHES – 20 Ax Kicks OYO 
                Knees to Chest 5 each leg OYO
                *NEW* Kneeling “It’s Good” Stretch – Football players

                The Thang

                “Kickin’ it with MoneyBall”
                Kicking/Punching Demonstrations

                ROUND 1 
                50 Front Kicks – 25 x each leg (PADS BE POPPIN’)
                Partner 1 kicks, Partner 2 holds Al Gore while holding the kicking paddle
                Rd 1 Dora , 50 Merkins  & 50 Squats while running to soccer goal.

                ROUND 2

                50 punches – 25 x each arm 

                Rd 2 Dora, 50 LBC’s & 50 SSH’s while partner runs to soccer goal.

                ROUND 3 50 Round House Kicks – 25 each leg followed by Rd 1 Dora

                ROUND 4 50 Stretch Kicks (Ax) – 25 each leg followed by Rd 2 Dora

                ROUND 5 30 Sidekicks – 15 each leg followed by Rd 1 Dora

                90 second Plank to complete workout

                 

                COT

                We partnered up in the beginning of the workout to symbolize as men we need other men in our lives, for accountability, fellowship, encouragement and affirmation.

                We are better together. Find a bro you can “Kick” it with!

                Today’s workout was all about getting the HIMS out of their comfort zone and to do something unfamiliar like kicking and punching targets. Payback for all the workouts when I felt awkward or not confident of my exercise form 🙂 

                Moleskin

                Q needed help during warm up – right calf injury still not recovered from Friday beat down at Hacksaw. SSH’s were killing him…..

                Lots of groaning as they were asked to kicked a little higher and use muscles and joints that don’t get used that much….

                Q observed that no ones knees are safe around these men, with the exception of Uncle Fester, his FNG – Outbreak & Pink Panther who were at least landing kicks above the waist! 😉

                News

                IronPax final week, 2 VQ’s this week, Stay Tuned and Show up!

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