Octagon of Pain

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It was an incredibly hot and muggy morning and the workout I had planned at the Crows Nest didn’t do it any favors.  We were all dripping with sweat and smoked by the time it was over.  I’m still tired as I write this a few hours later…

Mainly due to IR, DR, or Jedi’s postiversary, only 5 PAX showed up today at the Crows Nest, but they came ready.  We were glad to have NASA come out this way! He hasn’t had the opportunity to post at the Crows Nest so I even modified things a little to give him the “tour” so to speak, more on that later.

After practically no disclaimer, we took the long mosey towards the back of the school.  Along the way we did some karaoke’s, NUR’d, butt-kickers, and toy soldiers, before arriving in the back parking lot for warm-a-rama; which consisted of the following in cadence:

  • Windmill x10
  • Plank/Elbow Plank (30 count)
  • Elbow Plank Peter Parkers x15
  • Back to plank for Merkins x10

I was inspired by Sasquatch’s Q at the Swamp 3 or 4 weeks ago so I’ve been doing something a little different for warm-ups, it must be working because at least 1 PAX shouted that he is starting to hate my warm-ups.  Mission accomplished!

The 1st routine of the morning was supposed to get the blood flowing before the main event and I think that was accomplished.  We did “Eights”, which is basically just a modified “Elevens”, and also fit with my theme for the workout.  1 Pull-up at the playgroud and then a run to the top of the parking lot for 7 Diamond Merkins, back to the playground for 2 Pull-ups, and 6 Diamond Merkins at the top… you get the drill.

The 2nd routine was really supposed to the the last and final, but I called an Omaha before we even started because I had a surprise for Nasa.  I had 8 cones setup in the field in the shape of an Octagon with an additional cone in the center.  There was about 40ft. from center to each cone.  Each cone had an exercise taped to the top of it.  I had planned to partner up for this, purely for the push, but we ended up going solo mainly.  We all started at one of the points in the Octagon, performed the exercise and then broad jumped to the center cone and performed 4 burpees.  When finished with the burpees, we bunny-hopped back to a new point/cone and did that exercise.  We were to do this until we made it all the way around the Octagon, we always broad jumped to the center cone and bunny hopped back.  We always did 4 burpees in the middle.  As I mentioned earlier, I called an Omaha on this one to shave some time off so we only did half of the number taped to the cone and 4 burpees instead of 8.  It was still brutal because it was a leg/cardio burn for sure because of the exercises chosen:

  • 50 SSH
  • 50 Jump Rope
  • 25 Squat Jump
  • 20 Jump Lunges (each leg)
  • 10 Jumping Spiders
  • 50 Plank Jacks
  • 10 Donkey Kicks
  • 10 Bomb Jacks

And that was half!

So like I said, NASA was here, and probably the most amazing thing about the Crows Nest is the Green Monster so we were going to pay him a visit.

The last and final ad-hoc routine was a King-of-the-Mountain type exercise at the Green Monster.  1 PAX would stay at the top and perform Makhtar N’Diayes, while the remaining PAX run down and back up, twice (I quickly Omaha’d this to 1 time up and down to save time, it takes like a minute to go up/down this F@#%$!!! thing).  We then cycled through all the PAX, each one staying at the top for a rotation while the rest go down and up the hill.  Makhtar N’Diayes were to be OYO until the 6th made it back up the hill, then the next PAX would be “King”.  At one point I thought NASA might need an ambulance while he was laying on his back, practically motionless, at the top of the monster, but he recovered and finished! Well done brother!

We finished with about 5 minutes to spare and still had about a 4 minute mosey back to CoT so we ended up arriving just in time.

  • NASA on Q at Children’s Attention Home
  • Prayers for injured PAX, Homebrew, BTB
  • Prayers for safe travels (Austin Powers travelling to England Thursday, Whopper taking a job in Washington)

Until next time,

-Flux

 

 

 

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More Broga Please

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Warmup

Seal Jacks x20

Windmills x15

Cherrypickers x15

Hillbilly Walkers x15

Mountain Climbers x15

Over Headclaps x 12

 

The Thang

Mosey To The Big brick building behind burger king for 4 corners.

5 rounds of 4 corners

1st round was Diamond Merkins,Squats,Alt. Shoulder Taps,and Heels To Heaven 5 Reps each

2nd Round Merks,Sumo Squats, CDD, and LBC 10 reps each

3rd Round Wide Arm Merkins, Ripstick Squats (squats on your toes), Mak-Tar Jah, and Box Cutters 15 reps each

4th round Hand Release Merks, Monkey Humpers, Overhead Clap, and Big Boy Situps

5th round Merks, Calf Raises, Jack Webb to 20,and Flutter Kicks 20 reps all

10 burps OYO

Now it was time for the painful part of the workout BROGA

these boys were moaning and groaning  as i put them through various stretches and yoga moves. we did this for about 10 minutes needed about 20 more.

mosey back for COT

Prayers

Cornerstone on the passing of his Step Mom this week

Cspan on his continuing job search

Thanks Smithers For The Q

Stang

 

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Board of Pain Week 2

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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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Lots of balls at the Swamp!

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Short notice Q for the swamp bootcamp this morning could very well be my last before I move to Everett Washington. A lot of Ruckers, only 5 of us for the boot camp.

Thang:

COP

mosy to target balls for the main event:

one armed merkin each arm and a regular merkin at each ball, running between each

15 squats and bear crawl to each ball

5 burpees and lunge to each ball

10 monkey humpers and crabwalk to each ball

last thing we did I beleive is a variation of belching, sprint to each ball and drop to 6 inches, sprint forward and repeat when Q says go. That one actually was pretty intense.

Kept things simple but painful.

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Baseball in the Bermuda Triangle

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Some mysteries are never resolved.  We may never understand why things seem to go missing here, but we do know… they have Baseball!

All kidding aside, it was another muggy morning and 8 PAX were present for YHC’s Q at the Bermuda Triangle.  When the site Q (Homebrew) informed me he was still on I.R. and asked me to Q, I was eager to help out and already had a good idea of what I wanted to do since I’ve posted here a couple times prior.

After a quick disclaimer, we took a mosey around the track, it’s not an official “track” like you would have around a football field, but I’ll bet it is about 1/4 mile around this gravel filled trail that leads around a couple of baseball fields, a playground, and a lot of green space.  Everything a Q needs to give the PAX what they paid for, which included some butt-kickers, high-knees, karaoke’s (both sides), NUR, and some toy soldiers before circling up in the grassy field for Warm-a-rama where we did the following exercises in cadence:

  • SSH x15
  • Windmills x10
  • Imperial Squat Walker x10
  • Elbow Plank (had a couple of PAX call a 10 count while holding)
  • Peter Parker x10 (while still in elbow plank)
  • Merkins x5
  • Finished up with the honeymooner and downward dog to stretch it out and recover

As mentioned before, this site has some easily accessible baseball diamonds, so I felt like utilizing one of them.  Basically, we did “The Cycle”, which consisted of a bear crawl to 1st base, 5 burpees, crawl bear back (reverse bear crawl) to home plate, bear crawl around 1st and stop at 2nd base, perform 10 burpees, we repeated this until we stopped at all the bases including home plate, where we did 20 burpees and a crawl bear all the way back around the diamond.  I had Peg do Lt. Dan’s around the bases while his shoulder heals, some of the other PAX followed suit as  well before the end, all the PAX finished and did great!

With a little less than 20 minutes to spare, I took a quick count of the PAX and since we had an even number, decided to partner up for Catch-Me-If-You-Can.  I really like doing this, especially if you have a nice yard to play in, which we did, so it was the perfect fit.  The basic structure was that PAX-A would do a small number of an exercise while PAX-B NUR’d down the field at speed.  When PAX-A finished, he would sprint to catch PAX-B, tag him, and they would do more of the exercise together, and then we would travel back a way of my choosing. Here is what we did:

  • 5 squats, tag partner, 15 more squats, bunny hop back and then repeat once switching partners.
  • 6 shoulder taps, tag partner, 20 more shoulder taps, crab walk back, swap partner and repeat.
  • 10 flutters, tag partner, 40 more flutters, sprint back, swap & repeat.
  • 4 Makhtar N’Diayes, tag partner, 15 more Makhtar N’Diayes, mosey back, rinse & repeato.

With about 5 minutes to spare, the PAX were looking pretty smoked, so I decided to let them choose either 1 more set or circle up for Ablab, not surprisingly they quickly chose Ablab.  We circled up and I called on several PAX to pick an Ab exercise  and call it out in cadence.  We ended up doing some boxcutters, big boy sit-ups, freddies, hold plank, and 1 more that I’m forgetting.

We circled up for CoT, which consisted of the usual name-a-rama, announcements, praises, prayers.

  • Sweati tomorrow!
  • Prayers for Homebrew’s return/healing

Even though mumble chatter was low, we had a great time this morning. Thank you Homebrew for the opportunity to Q.

Until next time,

-Flux

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Beyond My Comfort Zone

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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

6 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 Starfish

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3 PAX posted in the pre-indepence day gloom. 5:15 came and no assigned Q emerged, so we banded (no pun intended) together for a rotational beat down. YHC (Band Camp) took the initial helm.

Mosey to Playground area for a Warmup

SSH 20
Imperial Walker 15
Hillbilly Walker 10
Plank
Shoulder Taps 10
Honeymooner
Down Dog
Plank
Merkin 10
Pullups 10

Mosey to Synergetic visitor lot

Training Wheels on Q

Wall sit

Twelvsies
1-Big boy sit-up
Jump the wall run to to top of the hill
11-jump squats
Repeat until
11-BBS
1-Jump Squat

Mosey to Synergetic circle
20 dips

Hustle on Q

Circuit

10 reps of:
Step ups
LBCs
Box Jumps
V Sit up
Merkin
LBCs
Derkin
V Sit up

5 reps of:
Step ups
LBCs
Box Jumps
V Sit up
Merkin
LBCs
Derkin
V Sit up

Mosey to Springs corporate center

BandCamp back on Q – muscles ups on the Springs wall x5

Brief cadence count demo

Hustle (who has not yet had his VQ) lead IW and Squat

Mosey COT

Mary rotation:

Box Cutter
Freddie Mercury
Alternating elbow to knee sit-ups

NMM:

The starfish organizational structure was on display this morning with the absence of an assigned Q. Everyone still got a sufficiently smoked and Hustle got some reps leading that might not have happened otherwise. T-Claps all around.

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Block Party/Colosseum Colombia Team Send off!

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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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A Moderate Ballroom Dance

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Honored to Q The Ballroom, thanks to Short Sale and 13 PAX

5:15 and one coming in hot, wait or go? and we’re off

Mosey to the lot on the other side of the school, circle up
10 x Hillbilly Walker, 10 x Windmill, 20 x MN Club, 15 x LBC, 10 x Imperial Walker, 10 x Weed Puller, 20 x OH Claps, 10 x Dying Cockroach

Mosey around to the back of the school near the bridge, circle up
10 x Stationary Toy Soldiers, 10 x Richard Simmons, 10 x L S Squat, 10 x Hello Dolly, 10 x Travolta, 10 x Scorpion DD

Mosey across the bridge and around the outside of the football field to the cinder block lot
Back and forth across the lot
Karaoke L, Karaoke R, High Knees, Power Skip, Butt Kickers, 1/2 Squat Walker:1/2 Jog it out, 1/2 Bear Crawl:1/2 jog it out, 50%, 75%, 100%

To the edge of the lot for suicides
20 x OH Claps
20 x OH Claps, 10 x Donkey Kicks
20 x OH Claps, 10 x Donkey Kicks, 10 x Squat Jumps
20 x OH Claps, 10 x Donkey Kicks, 10 x Squat Jumps, 10 x HR Merkins

Walking 10 count to the other side of the lot for a different perspective
20 x MN Club
20 x MN Club, 10 Plank Jacks
20 x MN Club, 10 Plank Jacks, 10 x Monkey Humpers
20 x MN Club, 10 Plank Jacks, 10 x Monkey Humpers, 10 x Makhtar N’ Diayes

One more time ish
20 x Arm Circles
20 x Arm Circles, 5 x  Flying Squirrels
20 x Arm Circles, 5 x Flying Squirrels, 10 ea Stationary Lunge

Mosey back the long way, around the outside of the field, across the bridge, back near COT for some Mary, 10 x LBCs, 10 x Freddie Mercury, !0 x Travolta

Looks like we made it,

Barry Manilow

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GC 7/10

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7 bootcampers and 5 ruckers showed up for the buffet.

After a disclaimer by Olaf, we went our separate ways and bootcampers mosied around HT and started COP.

COP – MNC x 15, IW x 15, LSS x 10, Merkins x 10, PP x 15

We then made our way to HT where YHC had set up some cones for the main event.  PAX did 7s (but really 8s) of big boy sit-ups and burpees, bear crawling to the first cone and crab walking back.

For the main event, PAX did suicides starting with 1 SSH x 10, 2, 1 SSHx 10 Plank Jack’s x 10… Building up to 4, 3, 2, 1 SSH x 10 plank jacks x 10 bomb Jack’s x 10 and ski abs x 10.  We then rotated through again with squats, lbcs, monkey humpers, and diamond merkins.

After the main event we sat on the wall a did some burpees, and finished up with some mary.

Met up with the ruckers for COT.  Sweti coming up, read your newsletter.

Thanks decibel for the opportunity to lead

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