Category: Pantheon

Pantheon – A little bit of everything

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6 Pax braved a possible deluge of 40% chance of rain. YHC was duped to take the Q by an unnamed #HIM that was on a mission to get YHC to post this week.  Mission was successful.  YHC took the bait, set the alarm and made a weinke.  Needless to say, YHC needed the kick in the ass to get moving after that start of this year.  So here it is:

The Thang:

Easy Mosey to Bus lot – COP

SSH X 50, Imperial Walkers X 20, Squats X 20, Mountain Climbers X 20, Merkins X 10, Hill Billy Walkers X 20, Moroccan Night Clubs X 20, Carolina Drydocks X 20.

Suffuciently warmed up, mosey to the hard top in back of school

Wind sprints by each Pax, other Pax did excercises (merkins, mountin climbers, flutters, etc) X 3 rounds.

Mosey to the amphitheater for a Jacob’s Ladder to 7 with Squats at bottom and Burpees at top.

Mosey to the Pillars o’ Pain in front of school and pair up.  Pair run small parking lot circle while the Pax pops a squat for a long wall sit.

A couple of minutes of Mary and done.

COT – Announcements – Yeti!  Step up to Q for March, especially if never Q’d.  P&P – Pray for my brother Scott going through a divorce, 38 Special has a doc appt for his back, BG’s mother in law recovery!

Naked Moleskin – PAX, as the guy who “tricked” me to Q, he reminded me this morning that “Two are better than one, because they have a good reward for their labor. For if they fall, the one will lift up his fellow; but woe to him that is alone when he falls, and has no one to lift him up”. Ecclesiastes 4:9-10  Notice that the verse DOESN’T say “Picks him up”.  It specifically says “LIFTS” him up.  My shield lock saw that I was down, he lifted me up. Seeing my need for help, he lifted me from my original sloth position and into a position to act, to lead.  The picking up is physical, the lifting up is everything that matters. Thanks unnamed fellow Pax.

 

#Jekyll

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The runners take on Pantheon

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Thanks to Gears for putting the word out and doing some quality marketing for a rare Bootcamp Q by YHC, and an equally rare BC participation from Gears & Zima.  As I waited in the gloom, the cars kept coming in.

Circled up, disclaimer was given and the 3 runners took off and the rest of us moseyed around the parking lot for a nice warm-up.

COP – SSH, IW, Low slow squat, Merkins, Mountain Climber, Peter Parker

Mosey to the bottom of Hubert Graham hill for a little BLIMPS.  Run to the top -5 Burpees, back down for 10 Lunges(each leg), back up for 15 IW, Down again for 20 Merkins, up again for 25 Plank Jacks, last trip down for 30 Squats.  Mosey back to school parking lot for a round of 11.  Start on the curb for 1 Mike Tyson(look it up) Bear crawl across parking lot for 10 Hello Dolly(in honor of Carol Channing RIP) jog back for 2 Mike Tyson, and so on and so on. The Mike Tysons were a real crowd pleaser, especially with the runners.

Another Mosey around the parking lot, with an AYG to finish at COT just in time for some Mary.

All in all a great morning, awesome to see some faces I hadn’t seen in a while, and it’s always fun to have Olaf around.  Thanks to Royale for making the long trip over the bridge to join us.

Announcements – Q-Source, Joe Davis, Special Honey Badger workout on Monday, and of course The Yeti!

Quick discussion on the Word of the Year, a few guys shared their word and why it was chosen

Prayers & Praises – Mile High is thankful for coming out for 6 months and the change it has made in his life. Prayers for sick friends & family members as well as injured Pax.

 

 

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What is weighing you down?

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Four men showed up on a cold morning at Pantheon.  The question today was “What is weighing you down?”  The holiday season usually exacerbates the things that are weighting us down.  Whether it be struggling with finances, relationship issues, work stresses, or losing a loved one.  As men, we continue to add these thing to the bar until it is overloaded where we cannot lift anymore or it comes crashing down on our chest.

So what is the solution?  First, the workout and how it ties to the question at hand.  We started with a quick jog around the carpool circle. Next, we did the following warm-up exercises:

SSHsx15

Imperial Walkers x15

Windmills x15

Plank stretches

Next, we did the following exercises with cinder blocks.  The repetitions were completed when each person had jogged around the parking lot or alternatively carried two cinder blocks down the length of the school building and back to the starting point.

Exercises:

  1.  Squat thrusters with block
  2. Burpees block jump
  3. LBCs
  4. Offset merkin
  5. Freddie mercury
  6. Derkin

We finished with a round of flutters and box cutters.

Getting back to the solution..what do you do? I don’t have all of the answers, but I can share my experience with you.  In 2013, I my job was very demanding due to some organization changes within the company.  Our regular summer vacation was cancelled due to amount of work.  I promised my wife and kids I would make it up to them.

On August 11, my older brother called me.  I was running on the treadmill at the time so I did not answer the phone.  He called again.  I jumped off the treadmill knowing something was wrong.  It was..my younger brother had died.  I was in disbelief, how could this be.  I physically fell to the ground in tears.  He was my younger brother, I was suppose to protect him, but I was too busy working. I could probably spend a lot more time on the story, but the aftermath was worse.

I did not want to talk to anyone about it and I continued to go to work and do my job like nothing happened. The impact was felt by my wife and kids.  My wife and I grew farther apart.  Things finally got better when we began talking about it, eliminating the noise in our lives, and prioritizing what we wanted most as a family.  The best way to describe the impact of this experience is the feeling when you are able to drop a heavy weight after carrying it for a while.  Your body feels lighter, almost floating.

There are a number of great men here in the Fort.  All who come with different experiences and backgrounds.  Take advantage of it.  Find that someone that you feel comfortable and share these things that are weighting you down. It may be uncomfortable at first, but it gets easier over time.

Thanks for the opportunity to lead,

Fishsticks

 

 

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Pantheon vs. Alcatraz January Commitment Challenge

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As we all develop our word for 2019, I would ask you to consider commitment.  As each new year turns we all make resolutions to change things in our lives to help our family, employer, and community.  However, most tend to lose sight of their new year resolutions in mid January and fall back into old habits.  This challenge is to help overcome that.

What? The Pantheon challenges Alcatraz to an average attendance competition in the month of January, 2019!

Where? The Pantheon bootcamp ( 5:15am very Wednesday at Tega Cay Elementary starting 1/2, 1/9, 1/16, and 1/23 ) and The Alcatraz bootcamp ( 6:30am every Saturday in historical Tega Cay at Runde Park starting on 1/5, 1/12, 1/19, and 1/26 ).

How? We’ll tally attendance as usual across the above stated 4 dates at each AO and average them out.  All are welcome…newbies, kotters, respectables, sons and of course EH an FNG.  Aye!

The Stakes? The losing AO and associated Q’s for stated dates have to facilitate that workout in Q vs. Q fashion and then host coffeteria and bagels at the winners next AO wearing pink tutu’s!  Other bad ideas will be evaluated!

Why? Don’t ask why, ask why not!  But more seriously, we’re trying to bolster attendance at key Tega Cay AO’s and because we all want to get better! CSAUP!

Merry Christmas and Happy 2019!

-Bear Grylls and Smuggler

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12 days (actually 13) to celebrate a shovel flag handoff!

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Big shovel flag hand-off day so hype train was in full effect!  As PAX walked up to the gathering, Bear Grylls had 80s hairband music rocking why he was making preparations for post-workout coffeeteria.  YHC gave the disclaimer and jumped on a quick mosey given this chilly morning.  Mosey’d over to parking lot to the right of the school where we circled up for some warm up exercises and stretching.

Exercises included: SSH, Moroccan night clubs, low slow squats, hillbilly walkers, mountain climbers and then some leg, back and “6” stretches.

Mosey’d over to the playground in the back of the school for The Thang!  In true 12 days (actually 13) days of Christmas fashion, we had a weinke waiting for us and 12 days was explained by YHC.  For anyone reading and unclear on 12 days, start with 1, move on to 2 and back down to 1, go to 3 then 2 then 1, and so on.

As the list was next to the basketball court, since that’s where there was light on this chilly dark morning in the gloom, we started with suicides…

  1. Suicides – mid court, full court
  2. Burpees
  3. Calve raises – 3 out, 3 regular, 3 in
  4. Pull ups
  5. Hand release merkins
  6. Jump Knee tucks
  7. Flutters (double count)
  8. Bear crawl down & crawl bear back – full court
  9. Gorilla squats
  10. B 2 Wall – 10 sec count
  11. Lunge walk down & duck walk back – full court
  12. America Hammer (double) + LBC (double) + big boys
  13. Bomb Jacks (bonus)

The PAX made it to about day 10-11, with I believe Fish Sticks leading everyone possibly to day 12.  The killer in this had to be day 8 but YHC quickly reminded the PAX that Spiderman (yes, he got a shoutout) who had 12 days at #BlockParty the day before crushed the PAX with Bear crawl / crawl bear on day 2….so a quick fix for the mumble chatter.  Once time was called, mosey’d back for COT.

Announcements, prayers and praises (CSPAN style).  YHC shared that as we enter the Christmas season, after just leaving Thanksgiving, giving Thanks has been at the forefront of his mind.  Being grateful for what we have, i.e. families, health, each other, it’s easy to forget how some people are not in the same positions we are in.  As we enter the holiday season, and even after the holidays, keeping a watchful eye for how we can help others less fortunate than us, puts us in a unique position.  How you choose to act in those situations or if you have your eyes and heart open, is something to be mindful of.

Closed out with prayer and the celebration of the great work Fish Sticks brought to Pantheon and the beginning of the Bear Grylls legacy.  The beginning of this legacy kicked off with the Pantheon flag makeover – which was great to see!  I highly recommend checking it out and getting the full breakdown for each detail.  It was a pleasure Q’ing today and am happy to do it anytime!

Shady

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The Cornerstone – Challenge ( One Year Long )

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To all the Pax of F3 Nation

Are you prepared to challenge your self for 2019? I am challenging all Pax’s to join me for 2019 we will take on one exercise for January (merkins single count) 100 reps every day. Then in February we will add another exercise which will be done every day on top of the 100 merkins and so on and so on. We will increase by adding one exercise each month.  These exercises will be above and beyond when you post. So by the end of the year there will be 12 exercises that need to be done everyday at the reps set.

Do you accept the challenge? Do you want to get better?

I will set the next month exercise and reps the week before to keep you on your toes

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Pre-blast PAINtheon Games are back at the Coop: Version 3.5

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3.5 years ago Pantheon was born. We celebrate the event with the games every 6 months. Annually at Pantheon and at The Coop on the halves. Sadly, a filing error at last years PAINtheon Games (Coop) resulted in the scores not being posted. If I ever find the scores, be sure they will be posted (Jedi’s may still be omitted for my personal pleasure). So there you go. This Wednesday. A warm up, if you will, for Spiderman’s shenanigans that will ensue Saturday. For newbies, here’s what’s in store for the games.

Date: 12/19/18
Time: 0500
Where: The Coop (NAFO, Badger Den)
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

Get after it!

SYITG

Zima

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Always a burpee mile at Pantheon

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Not too much creativity was brought to Pantheon on this comfortable, non-raining day. Arrived and set out 4 marker softballs around the larger running loop. YHC started with a message about serving and talked about the Thanksgiving drive in the Paradise neighborhood.

No FNGs, gave disclaimer. Started with a jog around the loop to note location of softballs for future use. Butt kickers, side shuffles, and a run backward high knees with no injuries reported. Followed with a circle of a few warmup exercises which included the always popular scissor one-leg flutters.

Workout consisted of running the large loop, stopping at 4 softballs along the way to do burpees. First loop 5 at each softball, then 4 and we eventually finished the 3rd lap. PAX took turns leading during the laps at the pace they desired. After each lap, we performed a series of exercises focusing on arms or legs. Exercises included, but may not be limited to:

Legs: squats, sumo squats, mountain climbers, people’s chair ( a few times with PAX counting down) , ski jump squats (very difficult to count as Q).

Arms: Balls to the wall 3x?, merkins, 6″ merkins, etc.

Calves: Rocky Balboa toe taps, calf raises, squat jumps focusing on getting off toes.

Finished with 3+ minutes of Mary feet never touching ground.

Gave more info about the food drive for our Thanksgiving efforts in Paradise. Thank you to Pantheon PAX for their pledges and donations which have already started come in just a few hours later!

Sign up for Christmas party.  Cornerstone is accepting character bandaids for the children’s hospital until somewhere around Dec. 20.  Come out to G-fit, our weekly workout in Paradise on Saturdays at 3:00 pm at Steele Street Park with the kids. Volunteer at the Reading Center on Mondays and Wednesdays at 4:00 pm at the Bethlehem Baptist Church, 601 Joe Louis St.

Prayers for Triple Lindy’s son. Prayers for our kids in school and sports. Support each other outside of our workouts. Triple Lindy is seeking employment if any PAX can help. While overlooked in COT, prayers to Lutefisk and family in their time of loss of his mother.

Thank you to Olaf for taking us out.

YHC had a good talk after with Fishsticks and Triple Lindy (first time meeting).

Here is the link to support our Thanksgiving efforts in Paradise. We must move quickly, within the next couple days.  https://f3thefort.com/2018/11/13/support-thanksgiving-food-efforts-in-paradise/

Aye Bolt.

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Pantheon 2018.45

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I’ve been doing breathing exercises for awhile now, but I didn’t consider it an activity worthy to include at an F3 workout.  Then Santini did it, so now I had to do it better.

Warmup, nothing new here, go read a dozen other backblasts

The Thang

So the point of this is to max out your heart rate and then try to control it as best as possible.  So step number one… max out heart rate.
40m sprint then 5 burpees, 40m sprint back, 5 burpees, repeato.
Continue till I call time, which ends up being around the 5-10 minute mark.  I think I got 4 to 5 back and forths in…  I just called time when I maxed my heart rate.  I know I’m at it, cause I could lose control of my bowels at any moment.  There are two kinds of people in the world, those that Merlot and those that crap in the woods.

On to step number two.  Take 5-10 deep breaths (as deep as you can, pushing your abdomen out in every direction you can to put as much air in your lungs).  Exhale and then hold your breath for as long as you can.  When you can’t hold it any longer, take a deep breath in.  Hold it for 15 seconds.

In this interval you should try to oversaturate your blood with oxygen in order to be able to hold your breath with no air in your lungs as long as possible.  This triggers your parasympathetic nervous system, floods your body with CO2 (which will later help oxygen absorption), and slow down your hear rate.

Repeat the max heart rate, repeat breath exercise.

Change heart rate exercise to 40m bear crawls and 5 bomb jacks, repeat breathing.

Wrap up with core and back/shoulders.

Moleskin

Jekyll asked me if I’d ever used this for stress.  I have.  I have also used it for insomnia.  Recently, I used it to get rid of a headache.  Somehow it reduces inflimation as well, because when I do it in the morning, if I’m having sinus pressure, it goes away.  I used to pop Ibuprofen like tic-tacs, but now I haven’t used it in years, and breathing is a player in that equation.  Exercising is great, but it’s only step one in the effort to make yourself a less fragile human.

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Deck of Burpees

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I always appreciate the opportunity to lead a workout.  I’ve also enjoyed #Pantheon each time I’ve been there.  Its a solid AO, with a lot of opportunity/locations to dish out the pain!

I decided with this workout, that I wanted to go simple.  Every time someone brings a deck of cards, I always think it will be easy and inevitably end up completely gassed.

5:15 Disclaimer and off we went…

Warm-up:

Mosey around the parking lot with some dynamic stretching.  Circle up and run through several warm-up exercises.  The usual suspects were there: SSH, Imperial Walkers, SSH, Hill Billy Walkers, SSGH, Merkins, Planks, etc.  You get the drill.

The Thang:

So cards it was – although with a slight twist.  Rather than each suit representing an exercise, the suit and the number/face card provided a matrix that was used to dish out more varied pain…

Each PAX took turns selecting a card from the deck and looking up the exercise on my phone (a bit hard to read).

Key:

[H] Hearts [D] Diamonds [C] Clubs [S] Spades AND # on card = number of reps; J, Q, K = 15 reps

2-5: [any suit]: burpees (56 in total)

6: [H] Merkins; [D] Diamond Merkins; [C] Wide Arm Merkins; [S] Hand Release Merkins

7: [H] Low Slow Squats; [D] Ground Touch Squats; [C] Sumo Squats; [S] Squats

8: [H] Alternating Lunges; [D] Alternating Reverse Lunges; [C] Alternating Jump Lunges; [S] Speed Skater (Apollo Ono)

9: [H] Calf Raise (both legs); [D] Tuck Jumps; [C] Single Leg Calf Raise (L); [S] Single Leg Calf Raise (R)

10: [H] Table Dips; [D] Shoulder Taps; [C] Crab Cakes; [S] PAX choice

J: [H] BCs; [D] Flutter Kicks; [C] Dying Cockroach; [S] V-ups

Q: [H] Heels to Heaven; [D] X’s and O’s; [C] Big Boy Sit-ups; [S] Protractor

K: [H] Scissor Kicks; [D] Weezie Jefferson; [C] Rosalita; [S] Plank Waterfall (each PAX 15 count)

A: [any suit] 2 line Suicides

This took us right up to time for COT.  Count-o-rama, Name-o-rama, Announcement, Prayers/Praises, BOM.

As always thanks for the opportunity and the push!

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