Board of Pain Week 2

Whoaaa Nelly!  Humidity up and so was the PAX count.  Added 9 men from last week for a total of 19.  Several first timers- Norm, Manifold, Sugar Daddy, JWOWW.  The Sale Boys were valiant.  My understanding is they blacked out.  Week 2 in the books and most returners improved.  Dang Sir Topham Hat comes in from the Bullpen to capture 1/2 of this weeks Virtual trophy.  No shock there.  As always #sneakyfast Fishsticks is up at the front.  See below and see you next week

The Thang:
Finish each exercise before moving on to the next. In between, complete a recovery run. Normally, distance is 1/4 mile. today was shorter but will adjust next week. Each week PAX (and returning PAX) work to better their accomplishments down the board.
F3 June week 2
The Challenge:
 Burpees – 100
 Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
 Ski Abs – 100
 Merkins – 100 Sunshine (C)
 Deep Squats – 100
 LBCs – 200 Norm(116), Funhouse(75), Offspring (10),
 Carolina Dry Docks – 100 Gridlock (C)
 Russian Twists – 100 Cyclops (C), JWoww (C), CSPAN(C),Shady (C), Dark Helmet (70), Lil E (45), Manifold(25)
Mac Tar Jai– Sugar Daddy (38), Trucker (15), 100 Brick (10), Harry Carry (5)
 Jump Squats – 100 Jekyll (27)
 Mountain Climbers – 100 Fishsticks (C), Sir Topham Hat (C), Bonsai (1)
 Shoulder Raises – 200
 Mary Catherines – 100
 Hello Dolly – 200
 Wide Arm Merkins – 100
 Squat Jacks – 100
 Nippler– 100
 Burpees – 100

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Beyond My Comfort Zone

14 PAX joined YHC on this day to push themselves Beyond their comfort zones.

When I was offered the opportunity to Q, I’ll admit, I hesitated for a moment. I had a busy week ahead and wasn’t sure I was up for the challenge of delivering a message during the beatdown. Then I remembered, never pass up an opportunity to Q! They don’t come too often.

Standard Disclaimer, Disclaimed

Disclaimer to my message – I felt it necessary to preface my message and inform that I’m not an overly righteous person. I come before the PAX with a heart of humility. I come before the PAX not with an attitude of confrontation, but rather with a heart for caring.

The Thang: 

Mosey around the parking lot. Karaoke left/right, mosey, high knees, ankles to chest, mosey. Ended up down the hill past the pull-up bars and circled up.

COP –

50 SSH

20 Windmills

20 Merkins

20 Peter Parkers, Honey Mooner, Downward Dog

20 Parker Peters, Honey Mooner, Downward Dog

Message: Going into the planning process for the Q, I thought I would discuss with the PAX what was going on in my life, mainly where my faith has led me to this point. I’ve been thinking a lot about my relationship with Christ Jesus because I’m 6 months into a 9 month Journey (Offically called: The Journey) with at least a dozen other PAX in which we’re learning to abide in Christ through scripture, journaling and weekly meetings. It’s an intense program that has really started to transform my level of faith for the better. I could talk more about this process (and certainly that would have been okay!), but I also knew that was well within my comfort zone. I wanted to go Beyond my comfort zone and challenge the PAX to do the same.

I decided, rather, to share how my faith walk as help me to overcome obstacles in my life.

Beatdown: 

Run to Pull Up Bars –

3 Sets:  Partner 1: 8 strict pull ups / Partner 2: SSH

Plank until 6 is finished

Bear Crawl from the pull up bars down to the first speed pump (~50 yards)

Message: James 5: 15-16

15 And the prayer offered in faith will make the sick person well; the Lord will raise them up. If they have sinned, they will be forgiven. 16 Therefore confess your sins to each other and pray for each other so that you may be healed. The prayer of a righteous person is powerful and effective.

I admitted to the PAX I lost sleep when I decided to go beyond my comfort zone with this message. I was anxious and uncertain about my decision. But I also knew by confessing to my Brothers, I could continue the healing process. I then shared with the PAX that I’ve struggled with porn. I was clear in sharing I didn’t put this out there lightly, without a lot of thought or consideration. These PAX I know and respect.

Why put this out there and risk losing that mutual respect? See above – James 5: 15-16.

Stats on Pornography:

$97 Billion Dollar industry

35% of all downloads are porn related

25% of all internet searches are porn related

70% of men ages 18-34 visit porn sites monthly

YHC then asked the PAX: Have you seen the affects of porn on the world? In your community? In your family?

Beatdown: 

Run to The Wall –

BTTW – 40 seconds

35 Donkey Kicks

24 Merkins in cadence

10 burpees

Message: Galatians 6:1

Brothers and sisters, if someone is caught in a sin, you who live by the Spirit should restore that person gently. But watch yourselves, or you also may be tempted.

I felt it was a sign from the Lord when the  Sunday before my Q, my Pastor spent 40 minutes talking about accountability. During his sermon on accountability, I couldn’t stop thinking about the PAX.  F3 is a unique organization that a lot of good comes from. We’re a band of Brothers who desires to lock shields anytime necessary. The problem of pornography can be overcome. It’s much more likely to be overcome if you’re being held accountable. To quote my Pastor, “sanctification requires community”. Again, what an opportunity the PAX provide through this community which is F3! (#WhetStone)

Beatdown: 

Mosey to the Band Practice Field:

Sprint 40 yards, mosey 60 yards (3X).

Bear Crawl 20 yards, 20 SSH

Walk 20 yards, 20 Bomb Jacks

Bear Crawl 20 yards, 10 Burpees

Walk 20 yards, 20 Squats

Bear Crawl 20 yards, 10 Burpees

Rinse, Repeat. Modified with doing half the number of reps.  Also, we didn’t do the 40 yard sprints.

Message: Philippians 4:13

13 I can do all this through him who gives me strength.

This habit, this drug, this problem, can be overcome. To quote my Pastor, again, “our ultimate accountability is to God”.

I wasn’t able to get beyond my problem of porn until I got serious about my relationship with the Lord.

My final question to the PAX that morning in the gloom: What is your relationship like with the Lord?

Beatdown: 

Sprint 100 yards, mosey to COT.

COT –

Name-O-Rama

Announcements

Prayers/Praises

NMM:

It’s an honor to be among the PAX. The process of preparing the message (and beatdown!) was an exhausting one for YHC.  The process also sharpened me in ways I wasn’t expecting. To revisit some bad habits of my past has really helped me to realize how far I’ve come in this life and in my faith. I thank you all for the support.

It’s was an honor to Q.

Maximus – thank you for the opportunity.

#CoopStrong

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Block Party/Colosseum Colombia Team Send off!

28 even as the Son of Man came not to be served but to serve, and to give his life as a ransom for many.” Matt 20:28

“But you will receive power when the Holy Spirit has come upon you, and you will be my witnesses in Jerusalem and in all Judea and Samaria, and to the end of the earth.” Acts 1:8

61 PAX and YHC came to Block Party this day to show support to those that have felt a call to serve. As we are commanded to serve locally, nationally and globally this group of men are going global to get uncomfortable and grow closer to SkyQ. The support, prayers and encouragement from our brothers in the PAX is overwhelming and powerful. Anyone that has not realized it yet, F3 is more than a workout!

The Thang:

  • Ruckers when their separate way with Cobra Kai at the helm
  • Runners went looking for golf balls at FMGC with Pusher at the point
  • The rest of us followed YHC for a boot-camp with 40 or so of our brothers
    • Mosey down path, across the field out towards 160 for COP
      • All exercises were to 11 count for the 11 heading to Colombia
      • Plank
      • SSHs
      • Squat
      • Merkins
      • MOracan Night Clubs
      • Sumo Squat
      • Wide Arm Merkins
      • LBCs
      • Peter Parkers
      • Rosalitas
      • Imperial Walkers
    • Mosey to playground
      • Ladder work
      • Do exercise with designated reps, take a lap, add next exercise, take a lap…..
      • # of REPS Exercise COLOMBIA PAX MEMBER TOTAL REPS
        1 Merkin Bonsai 11
        2 LBC Bubba 20
        3 Squat Cake Boss 27
        Here from PAX on their WHY
        4 Burpee Crawdaddy 32
        5 Inch Worm Merkins Elvis 35
        6 Sumo Squat Fire Marshal Bill 36
        Here from PAX on their WHY
        7 Bombjacks Flat Tire 35
        8 Overhead Clap Italian Job 32
        9 Leg Raises Mr Bill 27
        Here from PAX on their WHY
        10 Lunge Hops Sir Topham Hat 20
        11 Donkey Kicks Trucker 11
    • Right up against time we finished
  • COT
    • We had 3 FNGs, Love Handles, Arrowhead and Homer
    • CSPAN prayed us out  an prayed over the whole team

YHC can thank you all for being a stable rock in my life. I can’t say enough about what F3 and each of my Brothers means to me and how it has changed my life. More importantly it has allowed me to reach men for SkyQ’s kingdom and that is the best achievement ever.

Peace Men

Cake Boss out!

 

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Crazy 8s – It can be that bad, right?

31 Pax descended upon Slow Burn for an epic adventure. A #noderate workout plus high humidity had been promised and both were granted on this day.

Personally, YHC loves what the Pax have done in creating moderate workouts across the Fort. As a result of their efforts, we have welcomed many great men who have contributed across all 3 Fs within our region. The success stories are limitless and we are proud of their efforts.

YHC felt a significant responsibility as Q of Slow Burn to lead a workout that would not be defined as moderate but would allow for modification and picking up the 6.  These are the consistent themes from the Q101 document that CSPAN put together some 5+ years ago. Several #truths weigh heavily within this document which are simplicity and scalability. Simplicity as Q is defined as keeping it familiar, less complex and don’t be shy about stealing from others (Jekyll in this case) or backblasts. Scalability as Q is defined as – a scalable workout is one that is tough for the strongest of Pax, while at the same time not over-smoking the back of the pack. All workouts are no drop; without exception. Under no circumstance should we ever leave a Pax alone.

In keeping with these two principles, YHC was to Q a workout that was both simplistic and scalable while ensuring that the Larry Birds got all they could handle.

The Thang

Mosey around Empire Pizza building (the smell was horrible) and back to Empire lot

FYI CSPAN attempted to scare a cat during this sequence…not a good idea!

COP

Windmills

Merkins

SSH

Squats

Mtn Climbers

Mosey to Lowes parking lot – Q dropped the Weinke but Rebel had my back. Thanks!

Crazy 8s – Eight exercises done during each circuit

Burpees

Derkins

Dips

Squat Jacks

Bombjacks

CDD

Lunges

Plank Jacks

Circuit was done with 1 rep (This can’t be that bad, right?!? for each exercise followed by a mosey in a figure 8 pattern around Lowes and Empire lots

Add one rep to each circuit during each of the 8 stops

Mosey back to Lowes for Mary

LBCs

Big Boys

Gravedigger L and R

Hello Dolly

Superman x 3 (Cant ever remember all of the Sale brothers nicknames!)

Mosey Home

Moleskin

After the 6th round of the circuit, YHC noticed that the Pax were beginning to tire. In an effort to leverage #pride, each man was asked to grab a partner for the exercises to ensure completion. You never want to let a partner down!

Prayers to BTB, praise to Frat Boy, prayers to Maximus on his vacation travels

Sweatie is 7/14 at 6 AM at Footloose – Does anyone really know the details? Thats a true CSAUP!

Thanks to Smithers for his leadership of Slow Burn

Pusher wuz here 7/8/18

 

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A tradition unlike any other- Board of Pain 2018 Week 1

10 Pax for Laces In (and a HAN SOLO runner) settled into what has become a summer tradition.  A pure suckfest of constant battering, no let up and U vs U.

The Thang:

Finish each exercise before moving on to the next.  In between, complete a recovery run.  Normally, distance is 1/4 mile.  today was shorter but will adjust next week.  Each week PAX (and returning PAX) work to better their accomplishments down the board.

F3 June week 1
The Challenge:
 Burpees – 100
 Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
 Ski Abs – 100
 Merkins – 100
 Deep Squats – 100
 LBCs – 200
 Carolina Dry Docks – 100 Cornhole(C)
 Russian Twists – 100 Atlas (C), Paul Bunyan(C)
 Mac Tar Jai– 100 Jekyll (75), Digiorno (60),CSPAN (39),Double D (30), Dark Helmet (1)
 Jump Squats – 100 Tesh (5)
 Mountain Climbers – 100 Fish Stix (37)
 Shoulder Raises – 200
 Mary Catherines – 100
 Hello Dolly – 200
 Wide Arm Merkins – 100
 Squat Jacks – 100
 Nippler– 100
 Burpees – 100

Got this work out from F3 Raleigh and brought to The Fort in summer of 2014.  At the time it was the toughest workout in the region and true #snotwoggler.  Since, our collective fitness level is up and PAX are constantly pushing themselves- there have been and are as hard or harder workouts but this badboy holds its own.  There was debate today as to the hardest part of the workout- getting through the physical and mental strain of opening with 100 straight burpees or everything else that follows once you have done them.  Either side of the fence you are on, there is no doubt you can pull huge accomplishment for your day as bit by bit you have completed a huge task by breaking into smaller ones.  Staying “in it” is the challenge.  “Trying” is the challenge.  “Stepping into the arena” is the challenge.  Embrace the suck and come out on the other side.  I hope I see the same guys there next week ready to push past week 1 results.  Additionally I want to see PAX join for week 2 that have both done it before and those that have never.  See you in the Gloom.

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The Honey Badger with Schmalls and CSPAN

Disclaimer

Hot thick and extra humid (extremely poor conditions)

warmup-o-rama

mosey

shirts optional

hero review

workout review (slightly modified WOD)

  • Run 800 meters
  • 50 burpees
  • 40 pull-ups
  • 30 one-legged squat (each leg)
  • 20 squats
  • 10 handstand pushups
  • Run 800 meters
  • Repeato

COT / Prayer or Praise / BOM

NMM

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

The “Schmalls” Hero WOD was first posted on crossfit.com as the workout of the day for Tuesday, April 23, 2013 (130423).

 

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Shovelflag handoff @ The Coop

Thank you for the 24 guys that came out to The Coop this morning for the shovel flag handoff to YHC from Sugarbug. I decided to give the FBI PFT test as the workout.

We moseyed to the field and did a chicken wing approved warmup. We warmed up until he gave the clearance to proceed.

FBI PFT is as follows:

Max situps in 1 minute

300m sprint

Max pushups

1.5 mile run

Pull-ups (optional) we didn’t have enough time for these.

Out of the 25 PAX that posted only 7 passed unofficially.

Dark Helmet

Subprime

Sasquatch

Skate or Die

Harry Carry

Caddy Shack

Bonsai

Some guys were close, but the sprint and run is where most guys got caught . Welcome FNG Easy Button!

My first order of business as new Site Q is to move the congregation point to the good asphalt so when we do Mary, we don’t feel like we are laying on broken glass.

Thanks to sugarbug for the peaceful transition and thank you for all your leadership!

 

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Getting Mobyfied at Alcatraz

Maximus has given me free reign over this backblast as he handed me his actual weinke after the workout.  Unfortunately, creativity has subsided after a couple days. I really suck at expedient backblasts (no excuse).

I had legs. Maximus had arms and I believe the PAX might have preferred to have that reversed.

Arrived early, placed some cones on the double ballfield, tossed out a football and dragged out the worm. There was no weinke taped to the arm on this day. 8 PAX arrived w/ Geronimo and Dark Helmet arriving just on time after having stopped to help a lady with car issues. I do not have all the details as I missed that early mumblechatter getting us going.

Actually read the whole workout disclaimer from my phone to make sure I got it complete. Also, be sure to check out the ‘full’ disclaimer on the F3 website which is much more detailed and covers additional items.

To the field for some warmup and starting tossing around the football, each PAX threw and we moseyed to it followed by an exercise. Tosses varied in length but everyone got a turn.  Before we left the field, I told the PAX that I believe in 2 things at Alcatraz. 1) making use of the hill and 2) making use of the field…basically getting down and dirty in the morning dew. We were going to do both, so before leaving for the hill, we did some:

Panther Pound Burpees – Some have done this with me on Q on before but maybe no one from this group. This exercise is in the exicon as I got it approved around the time when the Panthers were in the Super Bowl. It is essentially a football cornerbacks drill combined with a burpee.  Q leads, start fast pumping the feet up and down. Q decides how long and yells drop (right or left), hit the ground do a pushup, roll right or left, get up to a jump hands over head. Repeat as necessary until very dirty. As I was doing them, too, I could not take notice to proper form, but I would have liked to see the feet of the PAX pumping a little faster….

To the hill. The downhill was a mosey each time. I think we did 3, 4? laps. On the uphills, we did various lunges, broad jumps, a sprint, etc and full 1/2 lap backwards.

Back to the field to incorporate some partner work lunge walking and carrying the worm, a 120# somewhat awkward coupon with handles on the end and in the middle.  While partners carried, the rest of the PAX did core work and sprinted to the carriers when they got done. Repeat to give everyone a chance with the worm. Somewhere in my 30 minutes we did a bunch of various calf raises, although I did miss Tesh’s squat calf raises.

We did one last minute of Panther Pound Burpees and Maximus took over.

Maximus’s truck bed popped open to a whole lot of cinder blocks, one with each of our name on it (not literally) along with a very large boombox. Ok, the box was not much bigger than my hand. But it did play what could be considered a very challenging workout song Moby’s “Flower” which mentions Sally a lot.

I did not know this song but apparently it is used by a lot of people for exercising, similarly to “Thunderstruck.”

We did bicep curls with our blocks, curling on every “up” in the song, holding, then down on every “down”, but not letting it touch your body.  The first time around was the long version, or so it seemed. A little bit nasty if you ask me.

Followed by: Slow flutters block press, American Hammer-position leg extensions.

Back to the song for Shoulder Presses, the short version, I think…Then

  • 10 burpees, 20 CDD, 30 Mtn Climbers followed by cinder block push of about 25 yards.
  • 10 bomb jacks, 20 LBC, 30 dying cockroaches (by this point, that was almost literally), and a block push back to the starting point.

Fortunately, time was done because what was left on Maximus’s weinke would not have allowed our arms to hold a steering wheel and drive home.

With suicides of recent celebrities, we talked about suicide and addressing it with our kids if they are old enough, and to be aware of family and friends who may be experiencing difficulties in their life. Apologies for not recalling more of our COT discussions. CSpan’s party weekend was in effect.

It was another great Saturday morning at Alcatraz. 6 hit coffeeteria at DD after.

Aye. Bolt

 

 

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Hero’s don’t get a say in “tough”

Start your week right began with a quick mosey around the parking lot with some:  SSH x40, Cherry pickers x10, moroccan night clubs x30, mountain climbers x20, peter parker x5, parker peter x5, downward dog x2, honeymooner x2, imperial walker x10.

We then gathered ourselves to pay tribute to the real Hero of the day, Sr. Airman Mark Forester, aka “Jag 28”.

We honored him by doing the following:

800M run

28 kettlebell swings

28 pull ups

28 kettlebell clean and jerks

28 pull ups

800M run

Since honey badger doesn’t care and we had 30 minutes remaining, we then honored Gunny Sgt Justin Schmallstieg, aka Schmalls.  The honoring was as follows:

800M run

50 burpees

40 pull ups

30 one legged squats

20 kettlebell swings

10 handstand / balls to the wall pushups

800M run

(this was mixed up as needed OYO)

We finished right at 0600, name-o-rama, prayers, praises, and passed the book to the next week Q.  Had a great time with these HIMs, left it all out there, and looking forward to joining again for weeks to come!

Aye!  Shady

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Kicking Off ’18 Nantan Summer Tour at Block Party

On an unseasonably cool June morning, 41 #HIMs met to get an attitude adjustment and start the day out right.

Mosey to the big parking lot on 160.

WARMUP:

  • 20 4-count side straddle hops
  • Five Burpees OYO
  • 10 4-count Windmills
  • Five Burpees OYO
  • 20 Low slow squats
  • Five Burpees OYO
  • 15 4-count Merkens
  • Five Burpees OYO
  • 20 Mountain climbers
  • Five Burpees OYO
  • 20 Moroccan night clubs
  • Five Burpees OYO

The THANG

Four corners in the big parking lot. Count off into groups of 4s and rotate through the stations.

  • Corner 1: Mosey to the bottom of the hill (160) and sprint back to the top, rinse and repeat. LBCs when done.
  • Corner 2: 30 Hand release Merkens. LBCs when done.
  • Corner 3:  40 Monkey Humpers. LBCs when done.
  • Corner 4: 20 Burpees. LBCs when done.
  • Rinse & Repeat

Mosey to the wall for 20 4-count wall mountain climbers.

Mosey back to COT….NOT DONE YET!

Captain Thors in cadence to 8 x 32.

COT

1 Corinthians 9:24 reads “Don’t you realize that in a race everyone runs, but only one person gets the prize? So run to win!” Give everything you do your best effort. Sometimes, however, this requires an attitude adjustment. Be grateful for how God has blessed you and honor HIM by giving it your all. After all, the only difference between a chAmp and a chUmp is YOU!

Announcements: Hog & Coyote, Nantan Summer Tour, #218in18, Read your newsletter

Thanks for the opportunity, Shady!

– Ginsu

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