Fitness + Fellowship + Faith
QIC: Sidewinder
Date: 08/21/2019
PAX: Deep Dish, Rug Dr, Clothespin, Mrs Baker, 9Volt, WuzntMe
AO: The Battery
Conditions
Sticky and stinky
Mosey
Lots of Shoulder warmup
Stupid Pavilion
Merkins 25
squats w/ rock 25
Overhead press with rock 25
Crunches 25
Take a lap
Rinse and Repeat decreasing rep count by 5 each rep
QIC: Vila
Date: 10/07/2019
PAX: Fastlane, Threeskin, Pebbles, Gaylord, Jazzy Jag, Mayhem
AO: Beast Ridge
[youtube https://www.youtube.com/watch?v=NZUuzdlQWHY&w=560&h=315]
Phases of the moon
Count – 7
Names
Prayers/Announcements:
We are thankful for this morning in the gloom.
We are thankful for the brotherhood that that it brings.
We are mindful of and hopeful for all thoughts and prayers, both spoken and unspoken.
We will carry this into the day, and it will give us the strength, the vision, and the courage to leave this world a better place.
Leave no man behind, and leave no man like you find him.
Crom!
Vila
QIC: Vila
Date: 10/05/2019
PAX: Deep Dish, 9-Volt, El Chapo, Schnitzel, Clothespin, FNG-Shot Put, FNG-Pork Belly
AO: The Battery
[youtube https://www.youtube.com/watch?v=-VhSh-T8UMs&w=560&h=315]
Warm up:
Transition:
Start of the Thang:
Dora to the top of Mons
3 rounds @ 1 minute
Warm Down
Prayers/Announcements:
We are thankful for this morning in the gloom.
We are thankful for the brotherhood that that it brings.
We are mindful of and hopeful for all thoughts and prayers, both spoken and unspoken.
We will carry this into the day, and it will give us the strength, the vision, and the courage to leave this world a better place.
Leave no man behind, and leave no man like you find him.
Crom!
Vila
QIC: Couch Potato
Date: 10/07/2019
PAX: Red Tees, Radiohead, Hasbro, Truck Yeah, U-turn, Lloyd
AO: Huey
Conditions
cool for the first time in a while
COP
1x 400 lap at conversational pace
Side Straddle Hop
Animal movement series- (Bear Crawl, Crab forward and back, Gorilla, forward, left right and backwards, Walking Peter Parker)
Stretching series – (chicken wing, overhead arm pull, chest stretch, forward fold to surfer, pigeon)
The Thang
400s again! Yep!
4x 400s again, with 3x exercises and short rest in between each 400; each of the first 3x 400s were supposed to be done at 95%, the last at 100%.
1st rotation – 400m @95% perceived effort – Cadence push ups – Cadence Flutterkicks – Lunges
2nd rotation – 400m @95% perceived effort – leg lifter push ups, 90 seconds plank, 3-way lunge with kick
3rd rotation – 400m @95% perceived effort – Blast off pushup, plank with alternating knee to elbow hold,
4th rotation – 400m @100%perceived effort – Buddy push up, (low five), Buddy F$%^&er leg throw,
Lying spinal twist and heels to heaven as closing
quick words on racing to train, training is exercise with ikigai
only a few showed, but Geeksquad brought the flag, near Merlot morning for some
QIC: Skitch
Date: 10/05/2019
PAX: Back Pew, Candu, Chief, Money Ball, Pink Panther, Steam Engine
AO: Landfill
Conditions
It’s dark at 7. Gloomy really.
Willy Mays Hays x 20 IC
Forward Fold x 15 IC
Seal Claps x 15 IC
Imperial Walkers x 15 IC
LBAC’s x 10 each direction IC
Cherry pickers x 15 IC
Bonnie Blairs x 10 IC
Merkins (2 count) x 10 IC
Slow squat x 10 IC
Burpees x 5 OYO
Mosey to coupon collection and each PAX choose one or two any size. Mosey to lower gate with coupons. Explain game.
Checkers up a hill
There is a veritable checkerboard up to the pavilion in that that there are red and black squares on the path up (with normal concrete squares in between). Goal: make it to the pavilion in one piece. Rules: Mosey with your coupon(s) to next available space (red or black). Once you get to the space, place your coupon(s) down. If red, do 10 Bonnie Blairs or 10 single count Merkins. If black, do 10 squats or 5 burpees. If a coupon (and PAX) are occupying the space you approach, skip that space to the next available space, even if this means you are skipping multiple spaces because the next several spaces are occupied. If you are in the lead space when you have finished your reps on your space, you lunge to the next space. If you are in the rear space, you mosey to the next available space immediately behind the next closest space occupied by another PAX and their coupon.
Dips on pavilion benches until all in.
Mosey with coupons to return coupons. Mosey to base of short hill. Bear crawl up short hill. Crab walk along hill rim, then bear crawl, then lunge, then mosey to top of big hill. Walk down big hill. Big boy situps until all at the bottom of the big hill. Walk up big hill. Time.
CIRCLE OF TRUST: The Big Thank You. When I was about in 7th or 8th grade I co-taught a 4th grade boys Sunday School class with my Dad. In that class my Dad coined the phrase, The Big Thank You. The Big Thank You is all of life. You have been given a gift. I don’t deserve the life I have. For me, I believe I have been given a new life in Christ and that He has designed me to do things in this life. Things to do that do not earn me favor with my Heavenly Father, but things I am freed up to do because my favor status with God is already in place by Christ. Therefore, instead of doing to earn, my doing can be pure thanks, or the Big Thank You. Does this hill have a name? I move to call it “The Big Thank You”.
BOM.
The motion to call the big hill, The Big Thank You passed. PAX seemed surprised, nay, thankful to walk up the hill as the last exercise. For some reason, some thought we would jailbreak up The Big Thank You. Like we ever do anything crazy like that… It took us 30 minutes to make it about halfway up the checkerboard path. Then we had an epiphany regarding how to move the group about 3 times the speed by timing our rep finishes just right so that we could each skip 6 or 7 spaces each time. The Big Thank You is still big.
Iron Pax is still over.
QIC: Best in Show
Date: 09/30/2019
PAX: Early Bird, Mayhem, Jazzy Jag, Toucan, Wallflower, Fastlane
AO: Beast Ridge
Conditions
70, 183% Humidity
A short mosey to loosen up heading over to the wet grass, because of course we would
Circled up and placed a deck of cards out on the table (ok, it was a milk crate) and explained the Deck Of Pain rules;
Each suit represents an exercise and the value of the card determines the number of the exercise performed
Spades = merkin
Diamond= squats
Club= American Hammer
Heart= SSH
Joker =5 Burpees
each pax took turns drawing the card and leading the group in the exercise. It was apparent to the group YHC is no card shark as Jazzy had to point out twice the difference between a club and a spade….
great at fun and mumble chatter at my expense…
I enjoy the fact that the deck of pain offers an opportunity for all pax to engage in leading the group. Great mumble chatter opportunity too, and it was strong this morning
There is a saying about change; it is ugly in the beginning, messy in the middle, and beautiful in the end.
I am at the messy part, may stay there for a while too, but change is part of life, in business, family, personal. F3 has changed me, and continues to change me .
I hate WordPress. Prosciutto is my IT helpline
QIC: Candu
Date: 10/15/2019
PAX: Sunshine, Hobo, Curfew, Ramos, Countdown, Skitch, Uncle Fester, Sherlock, Belly Roll, Callahan (respect), Red Tees, Milkman, Back Pew
AO: Hill City
Conditions:
So dreamy
Ran across Walnut St. Bridge & down to The Passage
Inverted Rows for ALL MY BROS
Partner Up – one hits a wall sit while other knocks out:
Inverted Rows 10 ea palms toward you
Inverted Rows 10 ea palms facing away
Switch it up
Rinse & Repeat
Pax all does 25 calf raises each
Back to Inverted Rows BUT wall sits also Joe Frazier
Rinse & Repeat BUT walls sits also do Muhammed Alis
Rinse & Repeat 1 more time?
Pax SPRINTS up 1st St. moseys to top of bridge
At top of bridge, partner up. You and your partner run bridge as quickly as you like. Once at bottom of bridge, duo comes back to wherever the last group is and runs in with them.
No time for marry & I was spent
I suck at timely backblasts, except for todays (this one is obvi dates) but IDK why. I like writing them. Writing is just like talking & we all know I LOVE that. Anyhoo
After this workout, I was out 1.5 months with a ganglion cyst that hurt like a mofo. I’m back in the groove now. Solomons ran small but I still gave them a shot. Bad call. Do still think I have a bonespur from an old injury. #survive&advance
QIC: Uncle Fester
Date: 10/03/2019
PAX: Lutefisk, Sherlock, Hobo, Blindside, OnTilt, Back Pew, FNG – Cheech (Daniel), Callahan (respect), Vila, Iron Butt (respect), Red Tees, Pit Stop, Skitch, Hanson, FNG – Doghouse (Ethan), Ringwald, Moneyball, Candu, Sunshine, Misfire, Curfew
AO: Hill City
medium temperature with mild humidity
disclaimer and welcome to FNG’s
Mosey to Great Hall
25 x SSH IC
10 x Imperial Walkers IC
15 x Mountain Climbers IC
Forward Fold for 5 deep breaths
15 x LBCs IC
10 x American Hammers IC
10 x Pickle Pointers IC
Mosey to Mt. Midoriyama
Start at base of giant steps, box jump then 5 incline merkins on each step until top is reached, then mosey to base of Midoriyama and jail break to the top. Repeat with dips on second set instead of merkins.
Partner up. Wheelbarrow up Midoriyama, switch partners and wheelbarrow back down. Mosey around the base. Alternate partners and repeat.
Mosey to cardboard hill – one partner runs up hill and down the back off it while the other holds plank. Alternate and repeat as much as time allows
Talk about accepting weakness and relying on God and each other.
2 Corinthians 12:8-10 “Three times I pleaded with the Lord to take it away from me. 9 But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me. 10 That is why, for Christ’s sake, I delight in weaknesses, in insults, in hardships, in persecutions, in difficulties. For when I am weak, then I am strong.”
It was great to get my VQ in with such a solid group of guys! I’m looking forward to my next Q.
QIC: DNF
Date: 10/04/2019
PAX: WuzntMe, Escobar, Bernie, threeskin, Jazzy Jag, John Doe, Toe Tag, Coypu, Gaylord, MaYhem (Respect), Clothespin, Mrs Baker (Respect), 9Volt (Respect)
AO: Hacksaw
Conditions
Warm October morning in the gloom
COP
Mosey from lot toward flag and take a lap
Willie Mays Hayes x10 IC
Forward fold x10 IC
3rd grade exercises x10 IC
SSH x20 IC
High knees
Little baby arm circles x20 IC
Reverse direction arm circles x20 IC
Overhead press x10 IC
The Thang
Imperial Walkers x20 IC
SSH x20 IC
Mountain Climbers x20 IC
LBC’s x20 OYO
Heel Touches x20 IC
LAP
60 second timer – as many merkins as possible OYO
Dips x10 IC
Jump Squats x20 OYO
Big Boy sit-ups x10 OYO
Burpees x10 OYO
Hold plank
LAP *BERNIE*
60 second timer – as many merkins as possible OYO
Imperial Walkers x30 IC
SSH x30 IC
Mountain Climbers x30 IC
LBC’s x30 OYO
Heel Touches x30 OYO
LAP
60 second timer – as many merkins as possible OYO
10 Bonnie Blair’s OYO
10 traveling burpees away from circle, bear crawl back
10 traveling burpees away from circle + 10 broad jumps, bear crawl back
Mosey back to lot
COT
We all started this to get better. To chase a goal. We were created in a body that is capable of very much, and have chosen to challenge ourselves. Seeing you all get more into this each week, and getting more fit each week is amazing and highly motivating to me. We are all reaching a goal each time we show up, and that’s a great environment for us to be in! Keep encouraging each other and growing the fellowship. Thank you to all, for showing up for yourself and for your PAX
Moleskin
We encountered no outsiders. By design, didn’t rest in between exercises… and thoroughly enjoyed extended periods of merkins. SSH’s don’t sync right when height differential is substantial.
QIC: Iron Butt
Date: 10/04/2019
PAX: The Count (RespectX2), Sunburn (Respect), Wildflower, Prosciutto, Ascot, Back Pew, Pit Stop, Candu, OnTilt (soon to be 38)
AO: The Boneyard
Perfectly blissful
Forward Fold; Walkout to high plank; upward dog to stretch back; 30 SSHs IC; 12 Merkins IC; Mosey around the baseball field.
“The Kettlebell Pancake Breakfast“
Black Kettlebell; Bend at your hips to grab a kettlebell; Hike it between your legs; then thrust it up to shoulder level. Keep swinging 50x OYO.
Green Kettlebell; Stand with your feet twice shoulder width, holding a kettlebell at chest with both hands, and squat; 50x OYO.
Switch
Hold High Plank Until Q Calls Rotate
Cracker Bucket Beatdown Station 2
“Cinder Block Bacon Boogey”
Partners Slow Mosey Together Around the Track Each Doing Overhead Presses w/Cinder Block
Hold High Plank Until Q Calls For Rotation
Cracker Bucket Beatdown Station 3
“The Double Meat Dumbbell Dish”
Partner: 30x Shoulder Press with Two 25lbs OYO
Partner: 30x Seal Clap with Two 15lbs OYO
SWITCH without STOPPING
Hold Low Plank Until Q Calls Rotate
Cracker Bucket Beatdown Station 4
“Weighted Jelly Roll Ball Twist”
Partners Stand Back-to-Back & Exchange Weighted Ball in East-West Motion 50x
(Note 1 time around = 1)
Partners Stand Approx. 6 ft Apart And Toss Ball From Chest Back & Forth 40x
(Note Back & Forth Once = 1)
Hold Al Gore Until Q Calls Rotate
Cracker Bucket Beatdown Station 5
“Sausage & Gravy CardiooohNo! “
Partner: 50x SSHs OYO
Partner: 30 Merkins OYO
SWITCH
Hold High Plank Until Q Calls Rotate
Cracker Bucket Beatdown Station 6
“Uncle Herschel’s Gut Buster”
Partner: 50x Little Baby Crunches OYO
Partner: 40x American Hammers OYO
SWITCH
Hold Low Plank Until Q Calls Rotate
Cracker Bucket Beatdown Station 7
“Biscuits & Honey Suck-It-Up Buttercup”
Partner: 25x Bonnie Blairs (Jump Lunges) OYO
Partner: 30x Pickle Pounders OYO
SWITCH
Hold Low Plank Until Q Calls Rotate
Cracker Bucket Beatdown Station 8
“Ham & Eggs Hootie Bootie Cootie”
Partner: Hold High Plank Alternate Lift Arms w/20 lbs 30x OYO
Partner: Big Boi Split Leg Sit-up w/12lbs 30x OYO
SWITCH
Hold Low Plank Until Q Calls Rotate
Words for IronButt Mentor Named Hank Dye
FOUR RULES TO GROW UP WITH. 1) Always strive to excel 2) Do the right thing 3) Care about folks and treat them so they know it 4)Never, ever lie (to yourself or others)
IronButt provided breakfat to first three to show up. No one partook so Iron Butt fed Wallflower.
Daddy 2.0 coming up.