Pre-blast: PAINtheon Games 4.0 in 2 Weeks

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Pantheon is 4 years old. Let’s celebrate like we always do: PAIN!

Date: 6/12/19
Time: 0500
Where: Pantheon (TCES)
What: See Below

Pantheon Games
• Merkins AMRAP (2 minutes)
• Sit-ups AMRAP (2 minutes)
• Burpees AMRAP (2 minutes)
• 100 Yard Bear Crawl Dash
• 1 Mile Timed
• Balls to the Wall (2 minutes or until only 1 PAX is left)
• Timed 6 inch hold (2 minutes or until only 1 PAX is left)
• Burpee Chase

With Love,
Zima & Anchorman

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Alcatraz HIIT & Strength beatdown

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Cobains on the delay. #Life

We had a hearty crew Saturday morning.  Lots of chatter in the Twittersvere for Tesh?Jekyll Q drawing Pax from across the river and inspiring Fishsticks to bring a #kotter and an #FNG.  Well done!

HIIT:

Disclaimer then we took off for a lap ’round Runde stopping for a brief painstation to let Dolly Dogwalker go by.  Must be crazy to have 14 men run up on you so we gave some space.  Pouring into the field at the open gate we started with a circle of pain and the usual suspects of exercises in cadence.  Feeling the need to keep up my portion of the HIIT on the line we went for sprint run and and nur (backward run).  70%, 80%, 90%,100%.

Moved to the next field and put partner 1 on the line and partner 2 on the wall.

  • P1: Bearcrawl to second base run to baseball fence, hop the fence then run up hill to finish with 5 bombjacks.  Down the hill, hop the fence, AYG back to line.
  • P2: Round the world squat jumps.

Repeat 3 times with P2 doing Carolina Dry Docks then Wall sits.

Hand off to Tesh for Strength.

First exercise was to max out our push pull muscles.

Pulling is first.  Circle up shoulder to shoulder.  Every other man does an about face and puts his 6 on the ground so that his shoulders are between two PAXs feet.  The standing PAX now reach down as if they are going to help a brother up, but instead, we are going to use this as a no-equipment upright row.

All PAX lift up on the Q’s command and let down on command.  Q does this until he sees around half the PAX struggling to lift.  Swap positions and repeat.  (This may sound like a rest for the guys laying down being lifted, but you still have to keep most everything engaged so it’s not.  It’s more of an isometric hold)
Pushing is next.  You can’t do much better than the merkin.  But i wanted low rep, higher volume.  So to achieve this, the sprinkler head merkin puts more load on one arm.  (It’s a typewriter merkin without swaping sides.)  So one are goes out wide and stays straight wile the other does all the pushing (4 count to 3 both sides). Then regular merkins (4 count to 10).
Do this superset 3 times.  (I modified the pushups for some other challenges, but you’ll have to ask someone that was there… blame Walker.)
Next were some grip strength, because I think almost every man lacks in this department (it’s hard to train and doesn’t give you anything sexy to show off).  Mosey to the playground for deadhangs.  Split into two groups, one does peoples chair / Al Gore while the other group deadhangs.  Four rounds of 1 min.
Mosey to parking lot for Lt Dan.  I always associate this exercise with Jekyll for some reason, and he didn’t do it so I felt obligated.  And it’s a great exercise.  Dry dock/merkin breaks after rounds 5, 7 and 9.
And finally American Hammers till time.
NMM-
Great to have Bon Jovi who is back after a couple of years and hinted at a name change.  During the course of the workout his options became clear and ultimately stayed with Bon Jovi.  smart move.
Welcome Paper Jam from Rochester New York home of Xerox.  Today is but your first day!
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Blown tire = Bullpen

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Lets just put this out there.  I was HURTIN.  The Murph did me in like no one’s business.  Shoulders, arms, no extension.  The bed was calling.  Obligation as a PAX and as a site Q made my decision for me.  Have to do the hard thing.  Reborn has been on schedule for months and I got a call at 4:30 saying his tire had blown.  No problem.

Pulling into The Coloseeum there were already a large group of men gathering waiting.  With nothing prepared, I decided shared leadership was the key today.

Maximus: COP

Jekyll: 16s on the track.  Carolina Dry Docks and Jumping Lunges at each corner of track.  15/1, 14/2, 13/3….1/15.

Dungaree: Wall Muscle ups, BTTW

MacGuyver: Wall sits into merkins back into Wall sits (#crowdpleaser)

Gekko: Street lights.  AYG to next to pole 2, mosey to pole 3, AYG to pole 4. repeato until 10th pole

Walker: Cant remember but probably Merkins

Jekyll: Mary

all were completely smoked.  Always great to have the high energy and expectation from Walker.  He really drives me to be better and do better.  Unwavering principled man.

We finished up and met up with Ruckers and Pathfinders.

Aye!

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Millendian Run @ the Abyss

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It was a beautiful morning for a “millendian” run at the abyss.
Quick mosey to the courts/track and circled up.
Windmills
Imperial walkers
Moroccan nightclubs
SSH
Then we began!
100 reps 10 exercises 2 teams
First pax from each team to complete the 100 “won” for their squad. The prize regular 1/4 mile Indian run, the consolation prize was a burpee Indian run.
Merkins
Crunchy frogs
Sumo squats
CDD
American hammers
Flutters
Shoulder taps
BBS
Monkey humpers
Ski Abs
That took us to 2.5 miles and 2 minutes left.
1 round of hello dollies and some Makhtar N’Diayes

It was an honor to lead and sweat with these men. Thanks for a great time.

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Olaf is evil

Snowman Celebrates America

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22 Mericans joined YHC at #Abyss for some stars and stripes work.
Disclaimer was disclaimed very well and everyone was clear on my style of “fun” so to get the party started we counted off by twos but since nobody remembers their number we did stars and stripes. Then YHC’s paintrain was opened up and each PAX that was a star was asked to carry a tire carcass and the stripes had to pick logs.

Mosey over to back track and get artistic by making a flag with coupons from paintrain. Wish YHC would have taken a picture of the magnificently heavy flag.

Circle up for some COP/warmup
SSH x 13
Circle of hump x 13

Everyone grab a partner and grab something heavy and make a lap around the track AFAP.

Circle back up for more COP
Suicide squats x 17
Hip slap x 50 (crowd pleaser)

Everyone grab a partner and grab something heavy again and make a lap around the track AFAP.

Last little bit of COP
13 Bropees with high five at the top of the jump.

Now we storm the beaches and charge the back hill in memory of all the great men and women that have died protecting our great country.

One partner grabs a machine gun, aka log, while the other partner grabs a ring of belt ammo for the partner’s machine gun, aka tire carcass, and charge up the hill AFAP.

Starting at the top of the hill, lunge walk down to the middle light then backward lunge walk to the bottom. Then crab walk back up the hill to the middle light then bear crawl up to the top.

Grab all the coupons and rumble down the hill back to the track circle for some ring toss fun.

Broke PAX into 7 fire team columns of 3-4 men each. Starting at the end by the playground first pax up will ring toss tire carcass towards other end of parking lot, then run to where the ring stopped and perform 3 Kraken Burpees. Next man up grabs ring and tosses then chasses and performs krakens and so on until the team reaches the other side. Nobody was seriously injured so we ramp up the difficulty and with it comes more excitement and maybe more danger, remember the disclaimer….Same rules as first trip down but now ring has to be tossed overhead. Now as you can imagine the level of chaos and confusion got pretty intense. I can’t imagine the horror of being in a firefight with my fellow men getting dropped and scattered from a rain of machine gun fire from a superior position. Guys were ducking from other tires being heaved and jumping over their teammates and even jumping over other guys that were not even on their team but somehow there tire rolled into their path so they had to jump over them too, It was mayhem. Nobody died and there were some pretty good laughs so we continued.
All the coupons and logs were then distributed around the oval track for the final exercise. Deep squat expedition was about to start. Everyone started at a coupon around the track. Every time you encountered a coupon in your path you had to stop and perform three deep squats. If there were two coupons side by side, you guessed it, six deep squats for the double coupon. continue around the track until one minute to Endex then jailbreak to COT leaving coupons at the track.

Count-A-Rama,
Name-A-Rama,
Announcements before ball of man for COT with an open moment for PAX to lift up prayers and praises.

Great job by all the men gutting out a physical fast paced good old fashioned American beatdown in celebration of our wonderful nation.

Thanks for the opportunity Copyright to lead and Funhouse for the accountability to get it blasted.

NMM
If anyone has any suggestions or recommendations or comments on how I can offer a better beatdown please let me know. DM me or hit me in the gloom, I would love to discuss. I know that we are very fortunate to be AO rich and have multiple options on where we post each day so I want to make sure I am delivering a beatdown that is worth you unfartsacking yourself for. I don’t think I am alone in striving to serve up a beatdown that checks all of the 3S2T and if anyone has any feedback good or bad let me have it brother. Hit me with the hard truth, I demand it, because we can’t get better unless we get truthful. Here is your chance to work on your Candor, deliver a hard truth to me and let’s discuss like men how to make it better for everyone. I want to represent this region right when I have the opportunity to guest Q downrange so help me make us look good. Get out of your comfort zone and put yourself out there to become a better leader, be vulnerable and learn from the mistakes and analyze the feedback. I can’t wait until next time and I hope you feel the same way.

Stay frosty my friends,
OLAF

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No Turkish Get Ups

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16 PAX met in the gloom for my KB VQ. I wasn’t sure how it would go, so I came overprepared. The Q scheduled couldn’t make it, and I managed to get it from Two Ferns before Royale, who wanted to do 45 minutes of Turkish get ups.

After a thorough disclaimer, we mosied around the parking lot with KBs.

COP
Good Mornings x 6
MNC x 10
Sun God’s x 30
LSS x 10

The Thang
Had PAX pair up for the board of modified DORA (see picture). Run/farmer carry was with KB around one of the islands. Everything else was from one island to the next and back. Bear crawls/crawl bears with KB were more brutal than anticipated. I think everyone almost made it to the squats.

Thanks Two Ferns for the opportunity to lead (and for letting me borrow the KB). Welcome FNG Ricky Bobby (speeding ticket story/works on cars).

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Return to The Tomahawk

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Always enjoy being asked to Q a workout, especially The Tomahawk.  It’s been a little while since I’ve Q’d there since I’ve been logging a bunch of miles for the #1000in2019 challenge.  My last workout there ended up being a discussion of my “best of” workout memories.  So, with this workout coming up, I wanted it to be one for the memory book.  Unfortunately, other priorities didn’t agree and I found myself last Wednesday morning with a impromtQ on my hands.

There I was standing by my lonesome in the gloom, questioning once again my decision of a pre-run.  Polaroid did not disappoint and provided someone to keep me honest and run, rather than catch a few extra zzz’s in the car.

The PAX rolled in and after the disclaimer we were off on a mosey around the parking lot, with some karaoke, toy soldiers, and dynamic stretching mixed in. We circled up for warm-ups and completed SSH, hillbilly walkers, seal jacks, mountain climbers, and cross cross jacks.

Mosey back to the pick up the bells for the Thang!  Mosey around the school, stopping at various locations for a veritable smorgasbord of pain…squats, wall sits/curls, lunge walks with pass through, swing crunches with Merkins, suicides, follow-the-leader through the pillars and around the basketball court, bear crawl with the bell, squat/curl/press, monkey humpers, flutter kicks with press, lawnmower pulls, overhead press, overhead tricep extensions, LBCs, and possibly a little bit more.

We ended back at the front of the school with a reverse pyramid of burpees (5…4…3…2…discussion of acceleration and doing so by getting outside of each of our own comfort zones…5 burpees)

Count-o-Rama, Name-o-Rama, announcements, prayers/praise, COT

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Memorial Day at CrowsNest

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Crows Nest – May 27, 2019

I was not sure how many Pax would show up for a Pre-Murph event, but I planned what I thought was a gentle workout before some Pax completed the Murph.

We started off with a run with some high knees, butt kickers, etc prior to the warm up.

Warm Up
Windmill x 10 IC
Produce Picker x 10 IC
SSH x 20 IC
Sun Gods x 10 (IC) each direction
Seal Jacks x 20 IC
Hillbillies x 15 IC
Imperial Squat Walkers x 15 IC
Merkin x 5 IC
Nolan Ryan x 10 (IC each direction)
Stretches

W.A.S.H.
50 Wide Arm Merkins
Run
100 American Hammers (count each side)
Run
150 Step Ups (unfortunately the benches were moved, so we did Rocky Balboa’s)
Run
200 Hydraulic Squats

Once we wrapped up with the W.A.S.H. we bear crawled. Using the island as a place marker we performed one burpee for one tree, two burpees for two trees and so forth.

With a few minutes to spare we ran to COT for some Mary.

Mary:
Captain Thor (Big Boy Sit up x 4 American Hammers)

A special thank you for Mysterio who took us out with a moment of silence, followed by a prayer.

Aye,
Radar

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Dancin’ at the Ballroom with the topic of Mentorship

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10 bootcampers and 2 runners for a total of 12 got out of the fart sack to get better.  This morning all three Fs were in action to get better.  This morning we focused the conversation on one area which included the theme of mentorship. Discussion included:
  • Recognition that we have something to offer and we have to resist the idea that we don’t or we don’t have time.
  • Quickbooks suggest a great read “As Iron Sharpens Iron” which is a book split between the mentors and menthe’s perspective
  • We recognized the mentors show up and don’t have to be there which makes them special (unlike a parent that is always there… from a child’s perspective
Before we launched we did a little stretching… Broga Style
Mosey up the parking lot a few meters and lined up in three lines for some back and forth with run, power skip, side shuffle while the line is doing squats, mountain climbers, SSH.
Mosey to Football field to celebrate the the 28th day of the month.
  • 5 yard increments 1,2,3…reps up to 28
  • Bear crawl between 5s all the way down the field and back
  • Exercises CDDs, Squats, Seal Claps
  • Run after each cycle back to end zone and back
Mosey to wall for wall work
5 min of MARY
It was an honor to lead
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Sea Legs?

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We ran.  The end.  Actually…on a steamy May morning, myself and 4 other Pax defeated the Fart Sack King, laced up our running shoes, put on our reflective vests and strapped on our headlamps for a run at Sea Legs(also known as the Abyss).  Disclaimer was given and we moseyed.

We started behind the school and wrapped around till we hit the intersection into McDowell Park.  We did a straight shot to the rear lake then headed back to COT where I had cones ready for us in the parking lot.  We did 3x Suicide Drills, then we did 3x sprints from light post to light post.

With 12 minutes left on the clock we finished with track work in the back.

Prayers for sick and injured Pax and homeless children.  Thanks to Hauschka for the opportunity to lead!

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