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IronPack it up and go home

QIC: Jazzy Jag

Date: 09/17/2019

PAX: Candu, Ducktales, Free Candy, Ascot, Sunburn (R), VSquared, Lutefisk, Uncle Fester, Wallflower, Sunshine, Sidekick, Cliffhanger

AO: Boneyard

Conditions

Not too hot, grass conditions were damp and lush. Hints of pumpkin spice wafted through the workout zone. Or maybe a different kind of spice…

COP

Quick warmup – Carry coupons to workout area, quick mosey around field with some upper body work mixed in.

SSH x 10 IC

Merkin x 5 IC

Squat x 5 IC

Forward fold x 10 IC

Upper body stretch of your choice x 10 IC

SSH x 16 faster IC

Pax split into 2 groups for workout at 2 different pull-up areas

 

The Thang

IronPax AO #1 for week 3
IronPax week 3

1 round = 

Pull-ups x 10

Burpees with coupon jump-over x 15

Coupon curls x 20

Coupon squat thrusters x 25

Gas pumps (reverse crunches) x 30

AMRAP OYO for 43 minutes

COT

Pax were encouraged to attack their day with the same intensity as the morning workout. We also discussed Count’s word of living each day like 9/12/2001. Unity and encouragement among our brothers and in our communities.

Moleskin

Several gloom horns at pull-up stations led to decreased rep cadence.

2 workout groups within shouting distance made things more interesting.

Uncle Fester and Lutefisk crushed the workout, excited that they represent F3Chatt.

Pax discovered Candu’s high school nickname – “Noodle”. Myriad reasons were proposed for the origin of this. All were totally appropriate.

News

VQ Cliffhanger at Boneyard Friday

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    The Hills Have Ayes

    QIC: Fissure

    Date: 09/14/2019

    PAX: She Shed, Moneyball, Vsquared, Songbird, Uncle Fester, Head Gasket, Pink Panther (Respect)

    AO: Landfill

    Conditions

    Cloudy and mild

    COP

    Mosey to bottom of Landfill with some side shuffles, Bernie and walking lunges mixed in
    At bottom – SSH x 25 IC, Fwd Fold x 10 IC, WMH x 10 IC, Low n Slow squats x 15 IC, SSH x 25 IC
    Welcome Moneyball
    Mosey to middle lot, welcome Songbird and Head Gasket

    The Thang

    Form work
    Pair up, partner 1 performs merkins with good form (chest to ground, full elbow extension) while partner 2 holds Al Gore, switch when form lost.  Same deal with squats and plank.  Two rounds of this swapping plank for lbc on second round
    Mosey up to playground

    OYO, 10 pike swings, 10 incline merkins, 10 dips, 10 burpees, run up hill to pavillion, 50 2-count flutterkicks.  3 rounds.  SSH for the six.

    Grab 30-40 pound rock and line up facing soccer field hill
    10 overhead squats, 20 merkins, 30 American Hammers, 40 overhead presses, run up hill and back and yell AYE loud as you can.  3 rounds.

    MOM
    10 big boi situps
    15 flutterkicks IC
    10 big boi situps

    COT

    Iron Pax has been a good reminder that a lot of life, not just workouts, is “you versus you.”  Sure, we want to do our best and beat our brothers in a little friendly competition, but when it comes down to it you’re fighting yourself and that inner voice telling you to quit or you can’t do it.  

    Moleskin

    “Where do these pictures go?”
    -Songbird as the group posed with the flag

     

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      Ground Zero

      QIC: Sidekick

      Date: 09/13/2019

      PAX: Madoff, Fastlane, Wreckedum, Rain Man, Bernie, Peanuts, Red Tees, Moondance, Sparkles, Gaylord

      AO: Hacksaw

      Conditions

      70 degrees and still humid

      COP

      SSH ICX25; Left over right ICX13; Right over Left ICX13; Slow Squats ICX13; Mercans ICX13; LBAC ICX13; Reverse ICX13; Cherry Pickers ICX13; Overhead Press ICX13; Forward Fold ICX13; Willie Mays Hays ICX13; SSH ICX13

      The Thang

      Counted off by 2s to create some partnerships.

      1 Block per set of partners from the lovely stack left for us at Hacksaw

      Gather around the Flag.

      Round 1

      Partner 1 will perform 20 Blcok overhead presses IC followed by a plank until Partner 2 returns

      Partner 2 will run around the loop with 10 Mercans performed at the jet.

      Round 2

      Partner 1 – 20 Curls IC; Al Gore

      Partner 2 – Lap with 10 Big Boi Sit ups

      Round 3

      Partner 1- 30 Kettle Bell Swings with block

      Partner 2 – lap with 6 8 count body builders

      Round 4

      Partner 1 – 20 Block Squats followed by LBC 

      Partner 2 – lap with 10 plank jacks

      Break time

      Mosey around the big field peremeter

      10 Munkey Humpers IC and 10 Pickle pounders by the road for effect

      Repeat the block work

      Round 1

      Partner 1 – Overhead press with block

      Partner 2 – lap

      This is where ground zero happened.  Knee pops on my lap, throws the last rounds out of whack

      Group holds in together and gets the blocks back to the stack

      Mosey to the flag for Mary

      Mary was done but I was not present to tell you what it was

      COT

      Push yourselves to close the year out strong.  We can all do more than we realize

      Moleskin

      The guys did great finishing out with the distraction.  Appreciate the offers to help but as most of you know I am a stubborn SOB who will walk on his own regardless of what has happened.  I am glad I disclaimered because it would be awkward to sue myself.

      News

      IP Week 3 coming up

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        Iowa? I owe a Zack Ten Bucks

        QIC: Whittler

        Date: 09/17/2019

        PAX: Prosciutto, Fissure, Money Ball, Blindside, Laces Out, John Doe, Burrito, Shredder, Iron Butt, FNG-Coypu, FNG-Gusher, FNG-Slater, FNG-Parlay, FNG-Homer

        AO: Smackdown

        Conditions

        Nothing beats the fresh mountain air

        COP

        Thorough disclaimer given before a mosey on the track with jog, skip, and Bernie

        SSH x 25

        Egyptians

        Arm Circles

        Forward Fold

        Heel Stretch

        Windmill

        3rd Grade Exercises

        SSH fast x 25

        Ape walk

        The Thang

        Mosey over to the bleachers
        The Smackdown
        Station 1 (Bleachers) – Box jump, step up, toe merkins x 10

        Mosey to end zone

        Station 2 – V-ups, LBCs, flutter kicks x 20

        Station 3 (Bleachers) – Incline merkins, dips, alternating arms x 30

        Station 4 – Burpees, Bonnie Blairs, Squat Jumps

        Repeat Stations 1, 2, 3

        Box jump suicides with squats x 2 rounds

        Mini-Dora 

        50 merkins

        100 squats

        Partner 2 run

        Cool down mosey lap

        COT

        The Second F of F3 is fellowship, also known as the “Glue”.  As we discussed last week, the first F (Fitness) is the magnet that brings us in but the second F is the glue that forms those “sticky” relationships that men need but so many are missing.  Most men have voids in their lives because they lack the strong male relationships that helps fight off Sad Clown.  When men endure something difficult together, that sticky bond becomes even stronger.  By forging these strong bonds, men develop a network of guys that will be there during the tough times.  In the almost two years I have been doing F3, these bonds have dramatically changed my life in a positive way.  Having that “sticky” network of close friends makes me a better man.  

        Moleskin

        Burrito complained.  A lot.  But then complimented the Q

        News

        IronPax week 3 – check your channel to find locations

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          9/11 – Remember and Refresh as necessary – 9/11/19

          QIC: Mayhem

          Date: 09/11/2019

          PAX: Moondance, Peanuts, Toetag, Bernie, Fastlane, Paperboy, Gaylord, Wuzntme, Escobar,  FNG-Palin

          AO: Hacksaw

          Conditions

          Cool but still a bit humid for 5:30am in September.  Heavy emotion for YHC

          Welcome and disclaimer

          Mosey to flag

          COP

          9  Exercises / 11 Reps each

          1. SSH x 11 IC
          2. WMH x 11 IC
          3. Slow Squats x 11 IC
          4. Windmills x 11 IC
          5. Merkins x 11 IC
          6. Seal Claps x 11 IC
          7. Chinooks x 11 IC
          8. Shoulder Press x 11 IC
          9. SSH x 11 IC

          Mosey to Commons and back (2001 Meters/1.25mi +)

          Break up mosey as follows:

          After 1st .25 mile – 11 Imperial Walkers (Honoring Flight 11)

          After 2nd .25 mile – 17 Slow Squats and 5 Burpees (Honoring Flight 175)

          After 3rd .25 mile – 1 – 7×7 (merkins x plank jacks) (Honoring Flight 77)

          After 4th .25 mile – 93 second high plank (Honoring Flight 93)

          Finish last .25 miles back at the flags for the Thang

          Each HIM grab a coupon from the stack and circle back at Flags

          Remind Pax of the events of 9/11/2001 and significance of why we did what we did

          The Thang

          Flight 11 Tribute – Read timeline of Flight 11 and 9/11 commision report of passenger phone calls

          > 11 Manmakers with coupon OYO

          Flight 175 Tribute – Read timeline of Flight 175 and 9/11 commision report of passenger phone calls

          > Hold 173 sec Incline block plank

          Divide into 2-man pax

          Flight 77 Tribute – Read timeline of Flight 77 and 9/11 commision report of passenger phone calls

          Dora with 2 man pax – 77 Goblet Squats

          > HIM 1 – Goblet Squats with Coupon

          > HIM 2 – Mosey around flags

          Flight 93 Tribute – Read timeline of Flight 93 and 9/11 commision report of passenger phone calls.  Todd Beamer – “Let’s Roll” as passengers stormed the cockpit.

          As time is expiring – Entire PAX Jail Break around flags and back to center.

          COT

          Shared personal story of my 9/11 experience as a native NY-er and fathers comments to me as he saw the towers fall.  WWII Navy Vet – “Nicky, I fought overseas so this would never happen on our shores” :(( What can happen when we become complacent and take our eyes off of the blessings of Liberty?  Judges 2&3 “There arose a generation who knew not God or warfare…”  Shared quote  “The roots of the tree of Liberty must from time to time be refreshed by the blood of tyrants and patriots”  Every generation has responsibility to defend Liberty and preserve for posterity.  Never Forget!!! 

          Countorama – 11 on 9/11 :))

          Nameorama – Welcome FNG Palin!

          Completely neglected BOM caught up in the emotion of the moment – posted prayer later in Slack Channel.

          Moleskin

          As difficult as it was for me, felt divinely appointed to be on Q this morn.  Still pretty raw …and guess that’s okay.

          News

          IP Week 3 Beatdown locations for the week

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            Rolling Ladder @ The Battery

            QIC: Mrs. Baker

            Date: 09/10/2019

            PAX: 9 Volt, Clothespin, El Chapo, Deep Dish,  FNG-Sandwich

            AO: The Battery

            Conditions

            Nice, and humid

            COP

            Mosey about 400 yds, pause and circle up for forward fold, slow merkins 10x, squat hold, arm circles, 10x forward and barckward, mosey another 400 yds, slow squat 15x, hamstring stretch, Willy Mayes Hayes 16x
            Jailbreak run back 1/2 mile to the starting point

            The Thang

            Ladder of Strain and Pain going eastbound on the Greenway

            10 Merkins / 1 squat at the first lightpost, bearcrawl to second lightpost
            9 Merkins / 2 squat at the second light post, bearcrawl to the third light post
            continue until 1 Merkin / 10 squats

            Run back to first Lightpost

            10 burpees / 1 lunge, jog to next lightpost
            9 burpees / 2 lunges, jog to next lightpost
            continue until 1 burpee, 10 lunges

            Run back to first lightpost

            10 sit-ups / 1 merkin, mosey to next lightpost
            9 sit-ups / 2 merkin, mosey to next lightpost
            continue until time expired @ 3 situps/7merkins

            Run back to the flags

            COT

            Overall we are here with a purpose. Let’s keep our eyes on the ball and reach out to those Brothers and people around us that need a word of encouragement or more.

            Welcome to Sandwich, who is from Turkey and has been in Cleveland for 3 years. Good work El Chapo for bringing him in.

            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. Abbr: BOM]

            Moleskin

            Quiet Group but sweat and encouragement were plentiful for our FNG and each other.

            News

            No group activities planned, Clothespin on Q Saturday, Keep bringing the FNG and encouraging the MIA.

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              A Little Doracides at TheHuey

              QIC: The Count (Respect Respect)

              Date: 9/16/2019

              PAX: CouchPatato, DuckTales, GeekSquad, Hasbro, MilkMan, RedTees, UTurn

              AO: The Huey

              Conditions

              Cool Morning, 68 degrees, with clear skies

              COP

              Disclaimer given (NO FNG’s), Mosey around track to back parking lot.  Willy Mays Hayes, Good Mornings, Imperial Walkers, Finkle Swings, Little Baby Arm Circles (forward and backwards), Overhead Press, and Seal Claps, followed with mosey around Parking Lot and back to start position.

              The Thang

              Doracides

              Pair Up:  1 PAX does exercise while partner runs about 20 yards performs 1 Burpee, runs back to start than 20 yards and does 2 Burpees runs back to start and once more for 20 yards and does 3 Burpees and returns to flip flop with partner.  Do this until all exercises are complete.

              1. 100-Merkins
              2. 200- LBC’s
              3. 300- Squats
              4. 400- SSH

              With time remaining PAX circle up and each PAX selects exercise for IC 10 count.  Flap Jacks, Imperial Walker, LBC’s, Pretzels, Hello Dolly, Feet to the Sky, Big Boy Situps, something I forgot!

              COT

               CIRCLE OF TRUST:  Counterama, Namerama, Announcearama, Message- Having a September 12, 2001 attitude about life.  I wish people would remember the mentality of our country and even the world after the events of 9-11-2001.  Our country came together like we had during World War II.  

              BALL OF MAN: Lifted up those in need of prayer and praised the promotion that GeekSquad had received. 

              Moleskin

              Early on during our initial mosey, the conversation went to the “crapper”!  The conversation focused on not taking a “Fart” for granted…..Enough Said!

              News

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

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                Battery Bridge Tour 9-14-2019

                QIC: Clothespin

                Date: 09/14/2019

                PAX: Deep Dish, Mrs Baker, El Chapo, Sandwich, Mustang, Fastlane, FNG-Flash Drive (3 spectators I will mention later)

                AO: The Battery

                Conditions

                Cloudy but good to get your sweat on!!!

                COP

                Mosey from flags up and down the hill to the stations designated by cones:

                Forward Fold 15 in cadence

                SSH 20 in cadence

                Willy Mayse Hayse 14 in cadence

                Little baby Arm circles forward (thumb up) 15 in cadence

                Little baby Arm circles reverse (thumb down) 15 in cadence

                Cherry Pickers 15 in cadence

                The Thang

                Battery Bridge Tour
                Count off in 4s and go to the station with that number complete the exercise at that station and rotate to the next. Once through a round at all four stations mosey across the greenway bridge to the Mouse Creek Rd. bridge and back. Continue with the next round of exercises listed. Stations Consisted of:

                Station 1:

                • 1st round merkins 15
                • 2nd round Diamond merkins 15
                • 3rd round Wide arm merkins 15
                • 4th round merkin clap 10
                • 5th round Chuck Norris merkins 10

                Station 2:

                • 1st round burpees 10
                • 2nd round burpees 10
                • 3rd round burpees 10
                • 4th round burpees 7
                • 5th round burpees 5

                Station 3:

                • 1st round Squats 15
                • 2nd round Lunges 14
                • 3rd Round SSH 20 cadence count
                • 4th round backward lunges 14
                • 5th round imperial walkers 14

                Station 4:

                • 1st round Baby crunches 15
                • 2nd round Freddie mercury 15
                • 3rd Big boy sit-ups 15
                • Captain Thor 15
                • 5th Pickle Pointers 15

                Modes of Transportation are as follows:

                Round 1 Bearcrawl
                Round 2 Long Jumps
                Round 3 Bernie
                Round 4 Lunge
                Round 5 Walk

                Once  the bridge station tour was complete we moseyed to the pavilion for more beat down excitement. Which consisted of: 

                • Star gazers 15
                • Dips 15
                • Incline Merkins 15
                • Decline Merkins 15
                • Shoulder presses with a rock 15
                • 1 minute plank
                • Crunch extensions 10 Then mosey back to flags.

                COT

                We make each other better.  

                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. Abbr: BOM]

                Moleskin

                Well the spectators came in full force with their ailments. (Really hoping for speedy recoveries for Sidekick and Rug Dr.! Hopefully 9Volt will be recharged for Tuesday morning!) It was like an audience from Life Care came to watch an amateur circus! To beat it all, they named their head clown as leader! 

                News

                Iron Pax will be at the Battery Saturday 9-21-2019! There will also be a regular workout!

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                  IronPax week 3 at The Battery

                  QIC: Mrs. Baker

                  Date: 09/21/2019

                  PAX: Vila, Clothespin, Sandwich, Mustang, Topless, Deep Dish, Schnitzel, Mayhem, DNF, Anny

                  AO: The Battery

                  Conditions

                  Still no rain, but plenty of humidity

                  COP

                  Short mosey then: 12 count: forward fold, yoga merkins, slow squats, arm circles, slow merkins, hamstring stretch

                  The Thang

                  We have a  group assignment and a number of new faces from other AO. Standard 8″CMU dispensed from the truck and transitioned to the playground.

                  Iron Pax week 3
                  43 minute AMRAP with standard 8″ CMU

                  10 pullups
                  15 burpee coupon jump over
                  20 coupon curls
                  25 coupon squat thrusters
                  30 Gas Pumps (reverse crunches)

                  This one was a tough one. Every PAX got plenty and the 43 minutes with countdown timer and Red Hot Chili Peppers was only a minor distraction from the building fatigue and pain.

                  COT

                  Sometimes the EH and Leave no man where you found him ethos applies to the Q. I was not particularly enthusiastic about this IronPax workout, but having the group show up and count on me, pushed me to grow and do more than I expected.  Sometimes just showing up for each other is enough.  Sometimes we need more encouragement.  Either way keep it up.

                  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. Abbr: BOM]

                  Moleskin

                  We are glad to have some HIM from Hacksaw join us up North. A fine time was had by all. And this one will remind of for days to come.

                  News

                  Normal schedule workouts and drop in Fellowships will continue.  Keep turning up.

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                    About Time…

                    QIC: Dirk

                    Date: 09/13/2019

                    PAX: Wallflower, Roadhouse, Sunburn, Iron Butt, Vsquared, Uncle Fester, Skitch, Hanson, FNG-GoCart

                    AO: Boneyard

                    Conditions

                    Hot & Muggy & Dark

                    COP

                    Fwd Fold x 8 IC

                    SSH x 20 IC

                    L over R x 5 IC

                    R over L x 5 IC

                    Arm Circles x 10 IC

                    Reverse Arm Circles x 10 IC

                    Slow Merkins x 15 IC

                    Slow Squats x 15 IC

                    The Thang

                    Diamond Sevens

                    Mosey to baseball field (w/ high steps & butt kickers):

                    Round 1: 8-Ct Bodybuilders x 7 at each base (28 total)

                    Round 2: Jump Lunges x 14 @ each base

                    Round 3: Merkins x 21 @ each base

                    Round 4: LBC’s x 28 @ each base

                    Mosey to raised garden (w/ Box Jumps, Lunges, Reverse Lunges along the way): Circle of Dips to 4 reps

                    Mosey to wall: Wall Sit w/ OHP x 15 IC, Arm Circles x 15 IC, Bus Drivers x 15 IC

                    Circle of Mary

                    COT

                    Identity Crisis…

                    Idolatry (about which we are warned in the first commandment) is defined as looking to some created thing to give you what only God can (Martin Luther) or loving/serving/deriving meaning from anything other than God (Tim Keller). Personally, I’ve made idols of experiences/adventures, perfectionism, and comfort (stress-avoidance), among other things. These idols have made me prideful, critical, kept me from taking risks, and tainted my interactions with others.

                    Our idols are often rooted in deeper identity issues. We tell ourselves that we are, at our core, something other than simply beloved children of God. Defending something as precious as our identity can be the root of all kinds of bad behavior whenever we feel threatened by our circumstances. We surround ourselves with people like us and marginalize the others, just to make our false identities feel secure. We deceive or exaggerate to keep a certain reputation alive. We let our priorities get way out of balance by putting too much focus on those character traits we perceive to be most important.

                    I hope we will continually examine ourselves, praying that God will reveal and begin to diminish our idols, and that a relationship with Him will take their place and begin to reinforce our true identity as his beloved sons. This is an identity in which we can find rest, hope, and incredible freedom.

                    Moleskin

                    Iron butt and Roadhouse may have completed this workout naked for their upcoming “Sixty and Sexy” calendar.

                    News

                    It’s all old news by now!

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