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Iron Pax Thanks

QIC: Skitch

Date: 09/24/2019

PAX: Back Pew, Belly Roll, Callahan, (more) Cowbell, Curfew, Deerjack, Free Candy, Freetime, Hansen, Hobo, Red Tees, Ringwald, Sherlock, Sinai, Sunshine, Uncle Fester

AO: Hill City

Conditions

Muggy. The calendar says fall. The humidity says otherwise.

Disclaimer with special provisions for Iron Pax and workout modifications. COT (preshow): Quick thanks for Iron Pax: showed me my strengths and limitations, revealed some new leaders/Q’s, highlighted that normal F3 is more than just the first F.

COP

SSH x 30 IC

Forward fold x 20 IC

Imperial Walkers x 15 IC

Slow squats x 5 IC

Mosey and pick up rocks, mosey to Big Cool Circle.

The Thang

Iron Pax. Some were doing Iron Pax. Others were doing a Iron Pax, modified.
Iron Pax week 4

Choose your poison:

100 cumulative Merkins and/or Squats

100 yard out & back coupon carry

100 cumulative Coupon Swings and/or Bonnie Blairs

100 yard out & back coupon carry

100 cumulative CouponThrusters and/or Traveling Lunge Steps

100 yard out & back coupon carry

Iron Paxers did 3 rounds for time

Other PAX modified with natural coupons and fewer rounds, modifying as appropriate.

Time and overtime.

COT

COT Part II: Thanks for little v. thanks for feast. Two stories in the New Testament that give parallel accounts of Jesus giving thanks over little food.

One: feeding of the 5,000 with 5 loaves and 2 fish. Two: at the Last Supper, Jesus gives the bread and wine to his disciples. In both accounts, Jesus “gives thanks” before giving out the food (and drink).

Giving thanks where you see little and believe in God’s abundant grace. The phrase “give thanks” as used in those passages is the word eucharisteo (from which the word Eucharist is derived). It means “good grace” or if drawn out “thankful for God’s good grace”. Even in the little, we should acknowledge that God is good and enough and give thanks. Thanks is the antidote for fear and pride. It is the opposite of Adam eating the forbidden fruit in the the garden. It is agreeing that God is good.


1st BALL OF MAN: with Ringwald.

2nd BALL OF MAN: with Skitch, carried out by Hobo.

Moleskin

It’s hard to finish on time and all together during Iron Pax. We had 2 Balls of Men. Great compromise for the day. Some love Iron Pax. Some are thankful it is over. As it turns out, rocks and cinder blocks are all heavy and it’s not easy to run with either. Uncle Fester found a good carry hold using his back; I was waiting to see someone carry it on their head, but no one did.

News

Iron Pax is complete this week. Post those times. Look forward to F3 normal coming in October!

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    IronPax (Week 1 – Killer B’s)

    QIC: The Count

    Date: 9/5/2019

    PAX: EarlyBird, Flemish, Ringwald, Kiffin, Red Tees, CowBell, Iron Butt (Respect Respect), Sinai, Sherlock, Back Pew, Deer Jack, Uncle Fester, Sunshine, Callahan, Dirk, Curfew, Lutefisk,  Skitch, FNG-Groundhog

    AO: Hill City

    Conditions

    Nice dry morning around 72 degrees, low humidity, unless you were working out.

    COP

    Warm Up – short and sweet due to IronPax

    The Thang

    IronPax – Killer B’s –

    Broad Jump 10 Yards (10 Burpees, 10 BonnieBlairs, 10 Big Boy Situps),

    Broad Jump 10 Yards, 10 Burpees, 10 BonnieBlairs, 10 Big Boy Situps),

    Broad Jump 10 Yards, 10 Burpees, 10 BonnieBlairs, 10 Big Boy Situps),

    Bear Crawl Back to Start – That is one Round!

    Rinse and Repeat for 5 total Rounds for time.  Fastest time – Lutefisk 

    COT

    CIRCLE OF TRUST: Countorama, Nameorama…Due to time, closed with short prayer and no words of wisdom shared.
    BALL OF MAN: 

    Moleskin

    The best thing I heard. was RedTees, finishing his final 5 yards of the BearCrawl and flopping over saying… “I think I’m going to crap my pants”!!! 

    News

    [Fill in News, Upcoming Q’s, Events, etc.]

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      Laboring after Labor Day

      QIC: Goose

      Date: 09/03/2019

      PAX: Sunshine, Curfew, Red Tees, Hobo, Blindside, Bumblebee, Moneyball, Roadhouse, Callahan, Sherlock, Cowbell, Kiffin, Ringwald, Skitch, Flemish, Uncle Fester

      AO: Hill City

      Conditions

      Perfect weather for a post holiday beatdown

      COP

      SSH  IC x25

      Foward Fold OYO

      Quad stretch OYO each leg

      Willie Mays Hays IC x 15

      Third grade exercises IC   x 15

      SSH IC   x25

      The Thang

      -Mosey across Walnut Bridge, alternating 50 merkins and 50 squats at wooden humps on bridge. Mosey Back across bridge to field at Coolidge Park.

      -Mosey around field stopping at every other light-post for 10 merkins. Mosey to blue rhino field. Jailbreaks x2 

      Mary: LBC, and Flutter kicks.

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        Football Time In TN / Up-downs for days

        QIC: Mayhem

        Date: 08/31/2019

        PAX: Sidekick, Deep Dish, Clothespin, Gaylord, Schnitzel (respect), Bubbles (respect), Rugdoctor (respect – AOQ but on IR), 9-volt (respect), Focker, Wuzntme, Tracksuit,  FNG-Jimmy Neutron

        AO: The Battery

        Conditions

        Another warm humid morning – low 70s

        Welcome/Intro/Disclaimer

        Mosey from flag up ‘the hill’ to parking lot…circle up

        COP

        SSH x 20 IC, 3GE x 15 IC, SSH x 10 IC, WMH x 12 IC, SSH x 10 IC, LBAC front x 10 IC, LBAC back x 10 IC, Moroccan Night Club x 10 IC, Chinnok x 10 IC, Shoulder Press x 10 IC, Worlds Greatest Stretch – left leg forward x 10 IC, WGS – right leg forward x 10 IC, Don Quixote x 10 IC, SSH x 10 IC

        Mosey down hill to outfield of baseball field adjacent to the flags cones set up for two 30yd x 30 yd  “fields”

        PAX on the line – the following exercises 30yds out and back with 10 sec pause between each:

        High Knee, Butt Kickers, Skippers, Karaoke,  Drunken Sailors

        Pair up with HIM of similar stature

        One partner stands 5 yds off the line.  Other partner starts on the line chopping feet, runs to “tackle” other partner and carries them over shoulder to 30 yd marker.  Swithch and repeat back

        The Thang

        Divide into two PAX

        Matriculate the Rock down field

        Each PAX has a QB, RB and the rest are linemen.  On signal, all Linemen chop their feet, QB picks up the rock (literally) turns and hands to RB who signals to entire pax to jailbreak to end zone 30 yds downfield.  When all are in endzone, PAX performs 7 Celebratory Merkins.  Entire pax returns to “line of scrimmage” and repeats the process until all HIM have rotated through each position QB to RB > RB to Line> Line to QB.  For each trip to the endzone, increase number of celebratory Merkins by 7.  Competing PAX perform this for 10 min.  PAX with highest number of points wins, losing PAX has 10 penalty Burpees.  Had to modify as Merkin count got oppressive…started decreasing rep count by 7 after hitting 42.

        In show of camaraderie, all PAX did the penalty Burpees  :))

        Screen Pass

        Each PAX has a QB, Receiver and the rest are linemen.  Receiver lines up in slot behind linemen to the left.  On signal, all Linemen chop their feet, QB picks up football and passes out to Receiver.  On catch Reciever signals to entire pax to jailbreak to end zone 30 yds downfield.  5 Burpee Penalty for entire pax for dropped pass.  When all are in endzone, PAX performs 7 Celebratory Big Boy Sit-Ups.  Entire pax returns to “line of scrimmage” and repeats the process until all HIM have rotated through each position QB to Receiver > Receiver to Line> Line to QB.  For each trip to the endzone, increase number of celebratory Big Boys by 7 until 35 then decrease by 7 for each trip.  Competing PAX perform this for 10 min.  PAX with highest number of points wins, losing PAX has 10 penalty Burpees. 

        Middle Conditioning

        Circle up with Q in center.  Entire Pax begins chopping feet until Q calls “down” at which point each HIM hits chest to the ground and bounce back up on feet (basically a dynamic Burpee) to continue chopping feet. After certain number of up-downs, Q will call the PAX to go down and stay down for a select exercise.  Process continues until time.

        10 Up-downs x 10 Control Freak Merkins IC

        10 Up-downs x 10 Box Cutters IC

        9 Up-downs x 10 Pickle Pointers IC

        7 Up-downs x 10 Shoulder Taps IC

        7 Up-downs x 10 LBCs IC

        6 Up-downs x 10 Hello Dollies IC

        6 Up-downs x 10 flutter kicks IC

        5 Up-downs x 10 toe touch crunches IC

        5 Up-downs x 10 Dying Cockroaches IC

        To be quite honest since didn’t totally account for the full hour workout vs 45 min and due to mental fatigue I really don’t remember what else we did but kept going with various mostly core exercise until we were all totally spent and with a few minutes left finished with a mosey around the dog park to the flags

        COT

        Counterama, Namerama, Announcearama and the Ball Of Man.

        Why they call it the Lombardi Trophy…

        What It Takes to be Number One

        “Winning is not a sometime thing; it’s an all the time thing. You don’t win once in a while; you don’t do things right once in a while; you do them right all of the time. Winning is a habit. Unfortunately, so is losing.

        There is no room for second place. There is only one place in my game, and that’s first place. I have finished second twice in my time at Green Bay, and I don’t ever want to finish second again. There is a second place bowl game, but it is a game for losers played by losers. It is and always has been an American zeal to be first in anything we do, and to win, and to win, and to win.

        Every time a football player goes to ply his trade he’s got to play from the ground up – from the soles of his feet right up to his head. Every inch of him has to play. Some guys play with their heads. That’s O.K. You’ve got to be smart to be number one in any business. But more importantly, you’ve got to play with your heart, with every fiber of your body. If you’re lucky enough to find a guy with a lot of head and a lot of heart, he’s never going to come off the field second.

        Running a football team is no different than running any other kind of organization – an army, a political party or a business. The principles are the same. The object is to win – to beat the other guy. Maybe that sounds hard or cruel. I don’t think it is.

        It is a reality of life that men are competitive and the most competitive games draw the most competitive men. That’s why they are there – to compete. The object is to win fairly, squarely, by the rules – but to win.

        And in truth, I’ve never known a man worth his salt who in the long run, deep down in his heart, didn’t appreciate the grind, the discipline. There is something in good men that really yearns for discipline and the harsh reality of head to head combat.

        I don’t say these things because I believe in the ‘brute’ nature of men or that men must be brutalized to be combative. I believe in God, and I believe in human decency. But I firmly believe that any man’s finest hour — his greatest fulfillment to all he holds dear — is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle – victorious.”

        – Coach Vincent T. Lombardi

        Apostle Paul put it this way…

        Do you not know that those who run in a race all run, but only one receives the prize? Run in such a way that you may win. ~ 1 Cor 9:24

        Encouraged us all that no matter whatever we do we compete to “win”.  Just need to be careful to define what “winning” looks like for each of us.


        BALL OF MAN:  Prayers that we would all strive to be “winners” for our families, in our jobs and for our communities.

        Moleskin

        Up-downs are even harder now than I remembered them  playing HS football!!  I hated myself after that beatdown!!!!

        News

        Iron Pax starts next week.  Little did we know how sucky that would be!!

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          Pain Train Relay/On Call

          QIC: WuzntMe

          Date: 8/30/2019

          PAX:  FNG -Teacher’s Pet, ToeTag, Jazzy Jag, Tracksuit, MaYhem (R), Centerfold, John Doe, Ducktales, Clothespin, Bernie, Sparkles, Vila, Gaylord, Can Man (R), Flatline, Sidekick, Madoff, Rainman, DNF, Threeskin, Freetime, Peanuts, Fastlane

          AO: Hacksaw

          Conditions

          58 degrees. In August. 

          COP

          Mosey to the Great Flag:
          SSH x25 IC
          WillieMaysHayes x20 IC
          Forward Fold x30
          Merkins x 15 IC
          Royce Gracies x10 IC
          Mtn Climbers x 20 IC
          SSH x 20 IC

          The Thang

          Mosey under Apison Pike to the pickleball courts
          Pain Train Relay 
          Split PAX up into six quartets. First man does one exercise, while 2-4 do their designated exercises AMRAP. When 1 returns, 2 does first exercise, 3 does second exercise, etc. Y’know, a relay. 

          First Heat:
          1: Bear Crawl down to end of courts and back
          2: Freddie Mercuries AMRAP
          3: Worst Merkins Ever (wide, normal, diamond, normal, wide) AMRAP
          4: Imperial Walker
          Quartet grabs air chair on the fence until all PAX are completed.

          Intermission: all PAX mosey two laps around court

          Second Heat:
          1: High knees to end of court and back
          2:LBCS AMRAP
          3: Shoulder taps AMRAP
          4: Lunges

          Intermission:  one mosey lap, then two cell mates (Merkin, parker peter, merkin, parker peter, merkin, burpee, hot sauce jump)

          Third heat:
          1: Bernie down and back
          2: Flutter kicks AMRAP
          3: Dive bombers AMRAP
          4: Dips AMRAP

          Intermission: one lap, two cellmates

          Fourth heat: 
          1: Primetime down and back
          2: 100s AMRAP
          3: Mtn Climbers AMRAP
          4: Balls to the wall/decline merkins AMRAP

          Mosey back to the Domino’s lot. 

           

          Time.

          COT

          Last week, my son was rushed to the hospital. My wife frantically tried to call me, but couldn’t reach me, as I was at F3, and left my phone in the car. By the time I got the message, and realized how serious the situation was, my wife and kids were already in the ER. I was caught flat footed, unaware, and unprepared. When I got to the ER at TC Thompson, I promised her that I would be on call from there on out, and since then, I’ve always had a phone on me. Thankfully, my son is OK, but I never should have allowed myself to be put in that position.

          As men, we are on call for many things. We prioritize our lives as we see fit, and are willing to drop everything for what we make important. My challenge to each and every man in the group is this: for what are you on call? Is it work? Your family? College football? What takes priority in your life, and what falls to the wayside as a result? Do you need to reorganize your priorities? 

          MaYhem led us out.

          Moleskin

          YHC explained the importance of the Just One More ending cadence at Hacksaw, then promptly screwed it up for the next exercise. Royce Gracies are hard to do in a small circle. 
          Jokes abound in the COP – namely, being a little early for some things. John Doe doesn’t mind; he still has two daughters. Man can take a joke with the best of ’em.
          Coffeeteria at ChickFilA; pretty sure we rolled 12 deep, and broke their morning rush.

          News

          Join IronPax, you bums. Convergence on Monday at Beast Ridge.

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            The Legs Feed The Wolf at Hill City

            QIC: Lutefisk

            Date: 08/29/2019

            PAX: Uncle Fester, Goose, Blindside, Laces Out, Sherlock, Peanuts, Skitch, Jazzy Jag, FNG-Lumberjack, Vila, Callahan, Chief, Money Ball, Roadhouse, IronButt, Early Bird, Ringwald, Candu, Sunburn, FNG-Dora, Prosciutto, Mallard, Sunshine, Pebbles, Curfew, Kiffin

            AO: Hill City

            Conditions

            Gloomy, temperature was just about perfect, got soaked by the man made rain from the sprinklers over in Renaissance Park. Couldn’t have asked for better conditions for my VQ.

            COP

            • Disclaimer given (1 FNG… one added mid-workout!)
            • Mosey to under vet bridge
            • warm up
              • SSH 25
              • Merkin 15
              • Air Drama (squats)
              • Batwings (20 forward big circles/20 backwards big circles/20seal claps/20 overhead seal claps)
              • El Capitán (lunge)
              • Moroccan Night Club
              • burpees

            The Thang

            The Legs Feed The Wolf

            • Mosey to renaissance park
            • Pair work on hill
              • Consequence- 5 burpees per drop for your partner.
              • 3 laps running – partner hold plank.
              • 1 lap lunges – partner in al gore
              • 1 lap burpees with jumps- partner in plank
              • 2 laps running – partner in al gore
              • 1 lap bunny hop – partner in plank
              • 1 lap bear crawl – partner in al gore
              • 1 lap bernie- partner in plank
            • Mosey back

            COT

            Nameorama completed. FNGs named. COT and then prayer requests and prayer.

            COT focused on the need for us to stop trying to be good men and to strive to be good at being a man. The different is stark. We so often define someone as a good man for the things they don’t do: pornography, heavy drinking, language, etc. But this is merely an image of a passive individual moving through space and time. Being good at being a man means being defined by what you do. It means intentionally pursuing our wives, actively pouring into and discipling/leading our children, and consistently looking for ways in which we can serve our community and stand up and support those who cannot do so themselves. 

            The workout was meant to remind us of the fact that when we lower the expectations for ourselves, when we take the easy route, when we choose momentary pleasure over, we are not the ones who suffer but those who are dependent upon us. It is not going to get any easier, but the rewards is worth it. 

            If you are a father, I highly recommend you check out the following podcast:

            Podcast Referenced: The Fathers Collective 

            Websites Related to Podcast:

            The Fathers Collective

            The Primal Path

            Moleskin

            I mentioned this above already, but a highlight was definitely getting “rained” on by the sprinklers. It added a nice touch to the collective suffering and doubled as a shower for some of our PAX who needed one. Another highlight was grabbing an FNG who was running by (not sure which PAX did so). Hopefully he’ll get plugged in up in Chicago!

            News

            Ringwald took the lead with announcements.

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              It’s Cool At The Huey – But Things Do Heat Up!

              QIC: The Count (Respect Respect)

              Date: 08/29/2019

              PAX: CouchPotato, DuckTales, Fissure, FreeTime, GeekSquad, Hasbro, Hector, MilkMan, RedTees, UTurn

              AO: The Huey

              Conditions

              Was a beautiful clear and cool morning.  Even saw a falling star!

              COP

              Disclaimer given and no FNG’s – Proceeded from Parking Area to back lot by way of a Mosey!! Several Warm Up  Exercises, but most memorable was the first exercise, the Side Straddle Hop, IC 43.  Why you ask 43….Well this was in recognition to Hasbro who didn’t look a day over 42 on his birthday!!!  Other warm up exercises: Willy Mays Hays, Moroccan Night Club, Nancy Kerrigan, Forward Fold, Mosey around P/L area.

              The Thang

              Circle of Pain – 8 Stations each with multiple exercises for different body parts.  There were three stations with coupons, but PAX were given a wildcard to perform the exercise of their choice.  In between rounds all PAX meet in the middle and perform ABs exercises and then makes lap around P/L area and then back to the Circle of Pain to perform another round.  Stayed at each station for 1 min then rotated to next station alternating between Lunges and Bear Crawl.  Completed 3 1/2 rounds and after 2 min of Oblique Crunches we mosey’d back to Flags to ENDEX.

              COT

              CIRCLE OF TRUST:  Nameorama done and Prayer Request done. 

              Announcement: Convergence at Beast Ridge Labor Day.

              BALL OF MAN: We closed with GeekSquad providing prayer for the BOM. Then we provided Hasbro with A Balloon, Mini-Cupcakes, and a specially prepared poster by RedTees.  We sang (very poorly) Happy Birthday.

              Moleskin

              The best part of the workout was not DuckTales breaking wind every 5 minutes, or the ribbing the Q got for the occasional  skipping of my “CD” according to DuckTales.  It was what happened before we even started the workout.  GeekSquad, DuckTales, and TheCount Rucked to Wal-Mart to get the goodies for Hasbro’s birthday.  The look on some of the folks as we walked through the store at 0430 with our Rucks and HeadLamps..

              News

              Conversion at Beast Ridge for Labor Day

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                3 Circles – Blindside VQ

                QIC: Blindside

                Date: 8/22/2019

                PAX: Curfew, Gaylord, Sunshine, Skitch, Fissure, Sunburn, Hobo, Candu, Red Tees, Peanuts, Back Pew, Iron Butt, Moneyball, Laces Out, Sidekick, Kowbell, Sinai, Mayhem, Icy Hot, The Count

                AO: Hill City

                Conditions

                Muggy muggy muggy.

                COP

                Blue Rhino

                SSH x 15 IC
                Imperial Walkers x 15 IC
                Calf Raises x 25 OYO
                Merkins x 10 IC
                SSH x 15 IC
                Shoulder Taps x 20 OYO
                Willy Mays Hayes x 10 IC
                Burpees x 5 OYO

                The Thang

                1 st Circle Workout (Grass in the Bowl with the sidewalk
                around it – Place Flag in the center)

                Round 1

                • Mosey to the flag
                • 10 Murpees at the flag OYO
                • Lunge out to the sidewalk
                • Bear Crawl back to the flag

                Round 2

                • 5-10 Murpees at the flag OYO
                • Prison Break to the sidewalk
                • Bernie Sanders back to the flag

                2nd Circle Workout (under bridge next to the water and the
                long sidewalk with app. 10 light poles – Get a Coupon)

                Round 1

                ½ of the PAX

                • Curls X 25 (with coupons) OYO
                • Squats X 25 (with coupons) OYO
                • Shoulder Presses 25 (with coupons) OYO
                • Back Rock Rows 25 (with coupons) OYO

                ½ of the PAX

                • Run light poles while stopping & doing Merkins at each light
                  pole (1 Merkin at 1 st light pole, 2 Merkins at 2 nd light pole,
                  etc / Merkins down and Wide Arm Merkins back)

                Round 2

                ½ of the PAX

                • Curls X 25 (with coupons) OYO
                • Squats X 25 (with coupons) OYO
                • Shoulder Presses 25 (with coupons) OYO
                • Back Rock Rows 25 (with coupons) OYO

                ½ of the PAX

                • Run light poles while stopping & doing Merkins at each light
                  pole (1 Merkin at 1 st light pole, 2 Merkins at 2 nd light pole,
                  etc / Right Arm Forward Merkins down and Left Arm
                  Forward Merkins back)
                • PUT COUPONS BACK

                3 rd Circle Workout (concrete wall circle in the woods)

                • Box (wall) Jumps X 20 OYO
                • Dips on Wall X 20 OYO
                • Lunge to the center and back to wall
                • Bulgarian Split Squat X 15 (each leg) OYO
                • Dips on Wall X 20 (one legged dips) OYO
                • Lunge to the center and back to wall
                • Incline Merkin X 25 OYO
                • Decline Merkin X 25 OYO
                • Lunge to the center and back to wall

                COT

                Circle 1 – God’s Game Plan

                • Today we worked out at 3 different stations. The first station was
                  the circle in Coolidge Park.
                • Obviously, there was a designer who designed the field, lights
                  around the field, the sidewalk, the stage, etc… A designer designed
                  that first circle.
                • God the Creator has a perfect designed game plan for you, your
                  marriage, your career, & your future.

                Circle 2 – Brokenness

                • From the park area, we ran over to the river, paired up, picked out
                  a coupon and circled up.
                • After pairing up, half of us stayed in the circle and did curls,
                  squats, shoulder presses, and bent over rows. The other half of us
                  ran 10 light poles and did merkins.
                • Half of us broke off from the circle and went to run the light poles.
                  That leads us to the second circle. God has a game plan, but ALL of
                  us think we know what’s best for us so we break off from the
                  circle and go “run the light poles.”
                • The bad news is that when we walk away from God’s design for
                  our own, that only leads to a state of brokenness. Brokenness
                  leads to more and more brokenness such as: broken families,
                  hearts, relationships, careers, situations, etc…
                • The good news is that God never wants to leave us in our
                  brokenness. When something is broken, we will either fix it or
                  throw it away! Though we are broken, God decides NOT to throw
                  us away NOR patch us back together with guerrilla glue or duct
                  tape. Rather, God makes us new in Jesus Christ!

                Circle 3 – The Gospel

                • The third circle we moseyed to was the concrete circle in the
                  woods with a cut out entrance. This circle represents the fact
                  that God decided to join us in our brokenness.
                • God sent His Son Jesus right down into the middle of our
                  brokenness to be broken for us. Jesus never departed from
                  God’s perfect design. Jesus, having never sinned, decided to die
                  in our place on the cross to pay the penalty for our sins.
                • The broken people Jesus came to love dragged Him out of the
                  city and nailed Him to the cross. He breathed His last on the
                  cross and died. They buried Him. On the 3 rd day, Jesus rose from
                  the dead. He is alive! He is alive right now!
                • Jesus is to help you RECOVER from your state of brokenness.
                  We are all sinners and always will be, but the penalty of that sin
                  is forgiven in Christ.

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                  Up & Down The Landfill We Go

                  QIC: Candu

                  Date: 08/24/19

                  PAX: Skitch, Peanuts, Money Ball, Back Pew, Sunburn (respect), FNG-Head Gasket, Pink Panther, Songbird, Goose

                  AO: The Landfill

                  Conditions

                  Primo

                  COP

                  Pax jogged The Landfill together to get the heart rate up while Q explained The Thang

                  The Thang – The Candu IronPax Prep

                  Everyone begins at a different station

                  1. Bottom Gate – Merkins – 25
                  2. Bottom Parking Lot – Bicep Curls – 25
                  3. Middle Parking Lot – Tricep Extensions – 25
                  4. Playground – Pullups – 10
                  5. Playground – Swing Crunches – 25
                  6. Lower Pavilion – Bench Step Ups – 20 each leg
                  7. STR8 shot to Upper Pavillion – walking lunges from light pole to light pole
                  8. Upper Pavilion – Shoulder Presses – 25 
                  9. Corner of Walkway & Parkway – Coupon Swings – 25
                  10. Mosey down hill to gate
                  11. Record Your Time

                  All Pax finished 1 round, only a couple finished 2

                  Will modify & finesse for future beat downs 

                  Most finished ~25 minutes

                  Mary – Hollywoodz x 10 each side just to say we did some

                  COT

                  This was a solo beatdown. You were OYO, often w/o visibility of other HIMs. Pax agreed upon seeing other HIMs motivation and energy increased.

                  That my friends, is the beauty of F3.

                  Simply seeing you fellow brethren from afar and becoming excited you’re no longer alone pushes you to give more of yourself. 

                  Moleskin

                  Head Gasket told the longest story I’ve ever heard BUT it was while his family was in Madagascar so it was cooler than any story I ever tell, long or short, since I’ve never been to Madagascar. 

                  News

                  IronPax for all the playas

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                    A Roll Of The Dice-“How’s Your Attitude”

                    QIC: The Count

                    Date: 08/27/2019

                    PAX: Bernie, BMX, CowBell, DNF, Escobar, FastLane, Flatline, Gaylord, JazzyJag, JohnDoe, Madoff, MoonDance, Osteen, Peanuts, POS, ThreeSkin, ToeTag, T-Rex, Wuzn’tMe

                    AO: Hacksaw

                    Conditions

                    Low 70’s with some humidity, light fog, but a great day to workout!

                    COP

                    Disclaimer Given (NO FNG’s) – Mosey to Flags – SSH, Third Grade Exercises, SSH, Willy Mays Hayes, SSH, Quad Stretch, SSH, Chest Stretch, SSH, Upper Back Stretch, SSH, Moroccan Night Club, SSH, Tricep Stretch, SSH, Forward Fold.

                    The Thang

                    4 Dice  – 6 Exercises on each – Cardio/Lower Body/Core/Upper Body

                    Cardio- Mountain Climbers, Imperial Walkers, 8 Count Body Builders, Side Staddle Hop, Burpees, Plank Jacks

                    Lower Body- Monkey Humpers, Jump Squats, Backward Lunge, Squat, Standing Lunge, Jumping Lunge

                    Core- Rosalita, American Hammer, LBC’s, Freddie Mercury, Flutter Kicks, Oblique Crunch

                    Upper Body- Merkin, Carolina Dry-Docks, Hand Release Merkin, Shoulder Taps, Diamond Merkin, Werkin (Wide Arm Merkin)

                    To begin round 1, roll all four dice.  Do all 4 exercises 15 Reps (IC when appropriate).  Run lap (between Mosey and AYG) When six is in roll dice again for round 2 (no repeat exercises) and do all exercises 10 Reps, Run Lap.  When 6 is in roll dice for round 3 and do all exercises 5 Reps, Run Lap.  Rinse and Repeat for Rounds 4 and 5.  

                    Completion do Mary’s for 4 min.

                    COT

                    CIRCLE OF TRUST:  Counterama, Namerama, Announcements – Convergence at Beast Rridge for Labor Day.  Prayer request made.

                    Thought of Day:  “Attitude” by Charles Swindoll.  “Life is 10% what happens to us and 90% of how we react to it”.   While we can’t control what other think, say, or do, we do have control how we react to it.


                    BALL OF MAN: Closed in prayer!

                    Moleskin

                    It was great to see BMX out there.  During the workout, I got a little light-headed, ThreeSkin called out cadence for me.  But most interesting thing was ThreeSkin’s response to me during Merkins, when I made the comment to keep up with me….He responded,  “It’s hard to, because your arms are so short”!!!  Hey I thought that would have been T-Rex’s line!!! 

                    Great workout guys, thanks for pushing yourselves and pushing me!

                    News

                    Convergence , Labor Day, BeastRidge.

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