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Monday – Howlin’ at the Moon – Beast Ridge

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

  • New
    • Warm Up
      1. SSH IC x15
      2. Imperial Walkers IC x15
      3. SSH IC x10
      4. Carolina Drydocks IC x10
      5. SSH IC x5
      6. Willy Mayes Hayes IC x10
      7. Forward Fold x15
      8. Plank IC x20
      9. Slow push to up x10
      10. Up Dog x15
      11. Down Dog x15
      12. Mountain Climbers IC x12
      13. Forward Fold x15
      14. Down into frog
  • Waxing Crescent
    • Crescent Walking Lunges x20
    • LBCs  x20
    • Bear Crawl Back
  • First Quarter
    • 5 rounds
      • Double Take Burpee
      • BBS x5
  • Waxing Gibbous
    • Flutter Kicks – 20 (4ct)
    • Thrusters – 15
    • Crunch Merkins – 10
  • Full
    • High knees IC x15
    • Plank IC x20
    • Climbers IC x15
    • Plank rotation IC x10
  • Waning Gibbous
    • Flutter Kicks – 20 (2ct)
    • Thrusters – 15
    • Crunch Merkins – 10
  • Third Quarter
    • 3 rounds
      • Double Take Burpee
      • BBS x5
  • Mosey Back to New Moon due to time

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

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Saturday – Saturn – The Battery

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:

  1. SSH IC x15
  2. Imperial Walkers IC x15
  3. Forward Fold x15
  4. Plank IC x10
  5. Slow push to up x10
  6. Up Dog x15
  7. Down Dog x15
  8. Mountain Climbers IC x8
  9. Forward Fold x15
  10. Down into frog
  11. Plow Pose

Transition:

  1. Mosey to the playground
    1. 10 count hang pull up
    2. 10 – Shoulder tap merkins – each arm =1
    3. 10 count hang pull up
    4. 20 – Reverse Angels
    5. 10 count hang pull up
    6. 10 – Side crunch merkins – each leg = 1
  2. SSH IC x25
  3. CottonPickers IC x15
  4. Carolina drydocks IC x15
  5. SSH IC x20
  6. Windmills IC x15
  7. SSH IC x15
  8. Plank IC x20
  9. SSH IC x10
  10. Double Take Burpees x5
  11. SSH IC x5
  12. Alternate until the teams reach the base of Mons
    1. Wheelbarrow – 20 paces each
    2. Seed sowers – 10 together
  13. Hold Al Gore

Start of the Thang:

Dora to the top of Mons

  1. Partners will do a Dora where one partner runs up the hill and back while the partner at the base completes:
    1. 100 – merkins
    2. 150 – flutter kicks
    3. 200 – SSH
  2. Run to the lot at the top of Mons
    1. 4 corner – Field Crawls
      a. Bear Crawl
      5 – Double Take Burpees
      b. Crab Walk
      15 – Thrusters
      c. Inch Worm
      20 – LBCs
      d. Bear Crawl5 – Double Take Burpee
  3. Mosey back to the flag
  4. Time Trials – 1 min Mary

3 rounds @ 1 minute

Warm Down

  1. Forward Fold x15
  2. Plank IC x10
  3. Slow push to up x10
  4. Up Dog x15
  5. Down Dog x15
  6. Forward Fold x15
  7. Down into frog
  8. Plow Pose

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

 

Posted on

400s again: No stop till Merlot!

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

COT

quick words on racing to train, training is exercise with ikigai

Moleskin

only a few showed, but Geeksquad brought the flag, near Merlot morning for some

 

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    The Big Thank You

    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.

    COP

    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

    The Thang

    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.

    COT

    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.

    Moleskin

    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.

    News

    Iron Pax is still over.

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      Deal with it….

      QIC: Best in Show

      Date: 09/30/2019

      PAX: Early Bird, Mayhem, Jazzy Jag, Toucan, Wallflower, Fastlane 

      AO: Beast Ridge

      Conditions

      70, 183% Humidity 

      COP

      A short mosey to loosen up heading over to the wet grass, because of course we would  

      The Thang

      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…

       

      COT

      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 

       

      Moleskin

      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 . 

      News

      I hate WordPress. Prosciutto is my IT helpline

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        The Passage, Part 3, or 4?

        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

        COP

        Ran across Walnut St. Bridge & down to The Passage

        The Passage Part 3, or 4?

        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

        COT

        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 

        Milkman was late af & didn’t find us until after 1 round in The Passage. Ran the bridge all by himself like a big boy tho!

        Believe any relevant news has come & gone

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          Uncle Fester’s wheelbarrow

          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

          Conditions

          medium temperature with mild humidity

          COP

          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

          The Thang

          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

          COT

          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.”

          Moleskin

          It was great to get my VQ in with such a solid group of guys! I’m looking forward to my next Q.

          Posted on

          If you just read this, do 60 seconds of as many merkins as possible

          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.

          Posted on

          Bacon & Eggs Boneyard Beatdown

          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

          Conditions

          Perfectly blissful

          COP

          Forward Fold; Walkout to high plank; upward dog to stretch back; 30 SSHs IC; 12 Merkins IC; Mosey around the baseball field.

          The Thang

          “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

          COT

          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)

          Moleskin

          IronButt provided breakfat to first three to show up. No one partook so Iron Butt fed Wallflower.

          News

          Daddy 2.0 coming up.

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          We rounded all four corners, Twice.

          QIC: Money Ball

          Date: 10/02/2019

          PAX: She Shed, Blindside, Steam Engine, Milkman, FNG-Scalper, Radio Head, The Count, Ohms, Skitch

          AO: Lions Den

          Conditions

          B.E.A. utiful! & 70

          COP

          Mosey from parking lot to Field Goal pad.

          Willie Mays Hayes Windmills x 15 IC, 3rd Grade Exercise x 10 IC, Toe Merkins x 10 IC, Forward Fold (silent count), It’s Good Stretch each leg & hold, Little Baby Arm Circles x 15 IC, Reverse LBAC’s x 15 IC, SSH & Merkins 5 on 5’s ( 5x SSH, 5x Merkins, alternate to 50 total or 25 each exercise)

          Mosey to Stadium Steps. Long slow Lunges up to top, walk down, 10 Incline Merkins IC, Box Jump to the top of stairs, walk down to track.

          Indian Mosey Lap (400m)

          The Thang

          We Rounded ALL Four Corners, TWICE!

          #1  –  50 Merkins OYO, Hold Plank, Bernie to next corner

          #2  –  50 Deep Squats OYO,  2 Tractor Tire Flips, Hold Al Gore, Mosey to next corner

          #3  –  50 Carolina Dry Docks OYO, Over Head Presses, Bernie to next corner

          #4  –  100 Little Baby Crunches OYO, 15 Pickle Pointers, 15 Ankle Touches, Mosey to #1

          Mosey back to Field Goal Pad, Held Plank till 6, then 5 Penalty Burpees. 

          TIME!

          COT

          I shared a page from my Journal Through The Word. We are reading through Psalms and I shared Ps. 9:10 – “and those who know your name will put their trust in you. For you, Lord, have not forsaken those who seek you.”

          I challenged myself to seek Him more in my daily walk and offered up this quote:

          “Faith is an intelligent grace; though there can be knowledge without faith, there can be no faith without knowledge….”  

          Moleskin

          We had “a” Flag thanks to The Count, but not “THE” Flag! Ohms is going to report back the whereabouts… So, thanks to The Count we only did 5 Burpees….

          The Tractor tire will get a lot of use going forward. I saw some beasts out there tossing that thing around like it was nothing….Let’s make this our thing somehow, like The Boneyard has the Burpee Bus, we can come up with something cool related to the Tire? Which reminds me we need some Sledge Hammers, Anyone??

          I’m going to try and get “Den Men” to stick as a new nickname for the Lions Den PAX…. Maybe a “Shirtz” in our future???

          We agreed we were going to enjoy this morning weather as long as we could.

          News

          Dad’s & 2.0’s coming up on October 19th!

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