Stand Up 11/18 Beat Down

Leave a comment

WARMUP:
15 – SSH
10- Arm Circles (Forward then Backward)
15 – Windmills
15 – Imperial Walkers
15 – Cherry Pickers

THE THANG:
Station 1
– 10 Merkins IC
– 15 Air Squats IC
– 20 Big Boys IC

Station 2
– 10 Burpees OYO
– 20 Jump Lunges OYO
– 30 LBC IC

Station 3
– Partner Dora – 100 meter run
– 100 Monkey Humpers
– 200 CDD
– 300 American Hammers

Station 4
– wall squats while one Pax bear crawls out 5 yards and performs 5 burpees

Station 5
– Dips OYO while each Pax runs around the tire center

MARY:
– 15 Boxcutters IC
– 15 Freddie Mercury’s IC
– 15 Flutters IC
– 5 Baby Leg Circles
– 5 Big Leg Circles
– 1 minute plank hold
– 20 second Body destroyer

ANNOUNCEMENTS:
Convergence, Christmas Party, and read your newsletter

COT: yes

TClap |
0

First Annual Tripple T

Leave a comment

Who’s ready to get your Pilgram on? This year we will be buttering the PAX a little different at the Thanksgiving Day convergence. We hear all the time that it not about one, we need others, we are stronger together, blah blah blah. This year we will put that to the test with (as far as I know) an F3 first.

Thanksgiving morning you and a team of 3 will see just how strong you are as a group for the first annual Team Turkey Triathlon (Tripple T). The rules are simple

1- get a team of 3 and register it by sending Birdcage a DM

2- Decide which teammate will do which discipline offered at the convergence (Bootcamp, running, Kettlebell)

3- Take the time each teammate earns during their respective event and see who has the fastest collective time at the end

We don’t care how good YOU are, let’s see how good a team you can muster. Your gonna need a runner, a bell swinger, and a boot camper. Choose wisely.

….and for you guys just wanting to post that’s cool to. The timed portions for those participating will be integrated into the workout so everyone can participate anyway. We could also use a few volunteers for timekeepers, if interested DM me

Always coming at you with something fresh….

#MILGA

TClap |
0

Rounds of pain

Leave a comment

WARMUP: did some stuff
THE THANG:
Attempted 8 rounds. Got 5.7
10 reps each.
Halo squat
Clean and Press. 10 ea side
Ballistic Row
Curls
Around the World with Chop
Lunge Twist

MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Loredo & 3-Leaf Clover

Leave a comment

WARMUP: Short mosey through the parking lot with a few warmup exercises. Then, grab a cinderblock and bring it to the intersection by the JROTC building. Leave it there and head to the track.
THE THANG:
For the first half of the workout, we’d honor SSG Edwardo Loredo.
6 Rounds On The Track
24 Squats
24 Push-Ups
24 Walking Lunges
400m Run

Exit the track and make our way to the cinderblocks for the 3-Leaf Clover. Perform 22 reps of each of 4 exercises, then run to the designated spot and back.

22 Cinderblock Swings
22 Chest Press
22 Flutters with Press (4ct)
22 Calf Raises
Run to AO Jones & back.

22 Simbas
22 Overhead Press
22 Curls
22 Bent Over Rows
Run to the school entrance & back

22 Back Squats
22 Dead Lifts
22 Tricep Extensions
22 LBCs (4ct)
Run to the stop sign at the bottom of the hill & back.

Repeat as much as you can, time permitting.

MARY: See above
ANNOUNCEMENTS: Food drive
COT: For sure

TClap |
0

Veterans Day at Vets Park

Leave a comment

Run to Parking Lot behind Amor

11 SSH
11 Windmills
11 IW
11 HW
11 Mnt Climbers

Quick discussion on my Why? As in why I’m still in F3
Short answer is to run faster…(metaphorically as well as literally) I want to be good, I want to be great so I surround myself with people who are better than I. I’m consistently inspired, and impressed with the dudes we have here. All I can do is try and keep up.

Run to the Ft. Mill Baptist 11 Lunges run to confederate street 11 HR merkins run to to the bottom of the hill 11 Bomb Jacks.
Rinse in repeat up and down reducing the reps by one each time. (here my math was off a bit but we got pretty far with this until I called an audible)

Run back to Vets park Where we did a heavily modified version of the Sgt. Major workout. (for veterans day)

28 merkins run to the top of massey
28 merkins 56 calf raises
Run back to the bottom 28 merkins 56 calf raises 112 flutters
Run back to the top of massey 28 merkins 56 calf raises and 112 LBC’s
Run back to the bottom of the hill

11 Hello Dollys IC
11 Heel Touches IC
11 Hammers IC

6:00.

TClap |
0

Light Poles of Death

Leave a comment

WARMUP: Some
THE THANG: Mosey to school-10 WindMills- Mosey to Benches- 25 dips.
Mosey to light poles- 10 Merkins and 15 Squats every time at the 1st light pole. Run to next light pole 1 burpee 20 LBC. Back to first the to 2nd 2 burpees and 20 LBC. Every lap add a burpee. On way back stop at benches for 25 Dips, 10 cherry pickers at school and 20 Hello Dollies at Bank. Over 3.5 miles for all.
We had a couple people recovering from Spartan and a couple ruckers.
MARY: Heck No
ANNOUNCEMENTS: Yes
COT: YEs

TClap |
0

Lessons, Learnings and Mahktar Ndiayes

Leave a comment

WARMUP: Mosey to behind Empire for COP with various exercises in cadence including; SSH, Imperial Walkers, Hillbilly Walkers and a question answered incorrectly by the PAX. Therefore…..5 burpees OYO.

THE THANG: 3 lessons – 3 stations

Lesson 1 – The examined life is the one most worth living. We don’t learn from our experiences. We learn by reflecting on our experiences, then hopefully applying the learning in a positive way lest we repeat failure.

Lesson 2 – Mosey to the corner of Lowe’s: Today’s habits are tomorrow’s influence. Our “ordinary” is what others see. Our children and those we influence will emulate us. Why? They learn by watching us. And more are watching than we realize. More on that in lesson 3

11’s were called (month of November) – Hand-release merkins on one side and Makhtar Ndiayes on the other. Barry Manilow was highly pleased. PAX did this exercise together at three different points behind Lowe’s until the mulch piles were reached.

Lesson 3 – 2.8 – We influence an average of 2.8 people per day. In our lifetimes – it adds up to between 10,000 and 80,000 people. Our ripple effect matters – how are you cascading your influence? 3 series of 8 flying squirrels and 2 super slow burn squats with modes of transport varying between lunge walks and jogs.

A mosey to the grassy area near COT for Knee-tar Ndiayes and monkey humpers.

A mosey to behind Chik Fil A where we took geometry class by doing protractors, hello dolly’s and rosalitas depending on the angle.

A mosey back down the hill to COT and, according to Barry Manilow – it looked like we made it.

MARY: No time – open to all men.
ANNOUNCEMENTS: Of course
COT: Will always be the 5th core principle

PAX were challenged to be a stone in someone’s life. At an age range of 47-58, there is insight to be shared and others will benefit. Being that somebody by serving in this capacity is taking one meaningful step toward leaving our world better than we found it.

The lessons shared served as a reminder to the importance of the roles we serve in our homes and communities. They learn by watching us. Always.

Thanks for the call, Peach Stand.

Honored,
Cyclops

TClap |
0

MILGA MONEY

Leave a comment

WARMUP:
LB warm-up
SSH
Imp Walkers
Hilbilly Walkers
Low slow squat
Merkins
Broga
Mosey

THE THANG:

MILGA MONOPOLY

GO!! Do 200 LBCs between your team. Next MOT: Lunge Walk
GRAB ONE MILGA MONEY AFTER YOU GO AROUND THE BOARD ONCE. ROLL DICE FOR NEXT STOP

521: Band Camps Pit Stop. Bear Crawl 6 Cones Up

521: 50 SSH shared
Next MOT: Crab Walk

521: 50 Merkins Shared
Next MOT: NUR

Redstone: 50 Mountain Climbers shared
Next MOT: Walk

Redstone: 50 Imperial Walkers shared
Next MOT: Run

Redstone: THE SHARONVIEW SECURITY GUARD IS ONTO YOU! RUN A FULL LAP DO NOT STOP AT GO!

Jail: 10 Burpees OYO each. Until you roll a 6 you do 1 burpee a piece for each roll
Next MOT: Duck Walk
If band camp sent you here thank him

SUN CITY: 50 Big Boy Sit-ups shared
NEXT MOT: NUR

SUN CITY: 50 Swings Shared
NEXT MOT: Crab Walk

SUN CITY: 50 Squats with ruck. Shared
MOT: Walk with Ruck until you return or pass this site for all sites. Leave it for the next group.

THE EXCHANGE: grab Ruck if no one has it and do 10 squats a piece. If someone has it grab it and do their workout send them back to this space

THE EXCHANGE: 2 minutes of jump rope
NEXT MOT: Bear Crawl

FREE PARKING: Do a 10 Count. Roll again
NEXT MOT: Walk

RIZZOS SPAGHETTI HOUSE: 50 KB swings shared
NEXT MOT: Run

SWEETWATERS: 15 Burpees Each OYO. Good form
NEXT MOT: Walk

SWIG: 20 Goofballs each (DH GETS JUMP SQUATS)
NEXT MOT: Bear Crawl

SHAUN CRAWFORD’S SPOT: ALL OUT SPRINT 6 SPACES AND BACK
NEXT MOT: Walk

Mick Mulveneys Deal House: 20 SSH shared. Grab all the MILGA MONEY of the team in front of you and send them back to this spot and take their spot.
MOT: MOSEY

Dorian Williams’ Depot: 50 calf raises
NEXT MOT: Bear Crawl

Lancaster Sheriff Station: 50 Diamond Merkins Shared
NEXT MOT: Run

Chance: Roll dice. Add a zero to the end of the number and do that many squats/merkins or calf raises
NEXT MOT: Duck Walk

High Seas Mini Golf: 50 Bobby Hurleys shared
Next MOT: lunge walk

Firethorne Country Club: 50 Carolina Dry Docks shared.
Next MOT: Mosey

Andrew Jackson State Park: 2 minutes of planking
Next MOT: Crab Walk

Birdcages House: Do 10 squats with as poor form as possible
NEXT MOT: Walk

Hells Angels Clubhouse. 50 jump squats
Next MOT: Bear Crawl

Redfin: 50 Hillbilly Walkers Shared
Next MOT: Run

MARY:
Flutters
ANNOUNCEMENTS:
Thanksgiving convergence
Pizza
Food collection
Bethel
Christmas party

COT:
Health and fellowship

TClap |
0

4 corners and a Cake

Leave a comment

WARMUP:
Handful of exercises to loosen up
THE THANG:
4 corners of exercises with 20 as rep number
5 exercises at each corner 3 rounds each with lap between rounds
MARY:
Flutters, Hello Dollys, big boys
ANNOUNCEMENTS:
Read newsletter
Christmas party
COT:
Praying for Men to lead their families well

TClap |
0