Category: Pantheon

Charter Band-aids for Little Warriors – PreBlast

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As most of the PAX in the Fort and Rock regions knows my 5 year old daughter (Emma) is a leukemia survivor. We still make a trip every 4 weeks to get blood drawn to check her counts at Levine Children’s Hospital. We also stepped up and raised money last year (Christmas time) for a fellow brother bout-time out of Area 51 son Jennings who has leukemia also.

It has come to my attention that the budgets have been cut in some of the pediatric departments and the first thing to go is usually the character band aids. You say how important is to have these band-aids? Well as far as the cancer kids go every time the have their PORT’s (Port is a small medical appliance that is installed beneath the skin. A catheter connects the port to a vein) which for some kids is traumatic they get a band-aid over it. For others that are done with treatment such as my daughter Emma has to go back for the next 21 years to get checked (mainly blood counts). This not always easy for instance this past Wednesday she was poked 3 times. Well at the end the band aid can put a smile on a child’s face. This also goes for those kiddos that have to constantly get blood work done not just cancer kids.

So what I am challenging you to do is every week you go grocery shopping buy at least one box or more of character band-aids girls or boys. Also Spread the word in every COT. I will tweet out what AO’s I will be at and if anyone wants to step up and help me collect that would be awesome.

I also challenge others in different regions to pull together and do the same thing. My goal is to gather as much as possible and split it between Levine Children’s Hospital and Novant Health Hemby Children’s Hospital (St. Jude Affiliate Clinic) before Christmas.

Let a simple act of kindness put a smile on a little fighters face.

AYE. Lets do this.

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Accountability?

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YHC knew it was going to be hard to compete against Maximus and GInsu at the Coop for a QvsQ, but I figured there would be some hearty PAX willing to step up and post; the rain though didn’t help. It didn’t matter, 3 PAX held each other accountable for a little of this and a little of that. YHC had some terrible ideas lined up (like running the stairs 5 times for a jacobs ladder) and bringing out the basketball for a little hoop challenge, however the rain required YHC to audible the weinke – and create one on the fly.

COP included windmills (shocker), Side Straddle Hops (even more shocking), slow squats, merkins, Moroccan nightclubs, Imperial Walkers.

Line up at end of pillars, bear crawl to each pillar and do 5 squats….there must have been 16 pillars…nice burn to start things off. Lunge walk to every other pillar and complete 10 LBCs. Run the big drop off loop.

Peoples chair, flutters, run the loop

Peoples chair, flutters with legs over curb, and heels to heaven, run the loop

Mossy to benches for 15 step ups, 10 erkins, 10 derkins

Run the loop, and finish with 20 merkins

Thanks Fishsticks for the opportunity. Thanks Wegmans for scheduling the QvsQ at the coop 🙂

Prayers to Never Never’s M, those traveling, and for patience in the home. Solid WO by the PAX!

Trucker

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Pax singing Panama at Pantheon

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5 men showed up for the workout at Pantheon.  Numbers low due to the Ragnar race on Saturday.  No worries, we had a great group of guys ready to take on the challenge.

The warm-up began with a lap around the car pool line.  We then circled up for the following exercises:

SSH x20

Imperial Walkers x15

Plank – downward dog, honeymooner

Arm stretch – up, down, side to side

That’s when the pax started singing Panama by Van Halen

uhh, I reach down between my legs n’ ease the seat back

She’s runnin’, I’m flyin’
Right behind in the rearview mirror now
Got the fearin’, power steerin’
Pistons poppin’, ain’t no stoppin’ now

It took me a while to make the connection..I am more of an 80’s R&B guy.

Next, we began the more difficult part of the workout.  We moseyed to the front of the school next to the pillars.  We started with an exercise, then a movement to the next pillar, skipping a pillar.  There were eight stopping points where we performed the following exercises:

Merkins x 10 = 80, lunge walk between pillars

LBCs x 10 = 80, bear crawl between pillars

Burpees x  5 = 40, duck walk between pillars

Carolina Dry Docks x 10 = 80, reverse lunge walk between pillars

After each round we ran around the parking lot.

Great job by all!

 

Prayers 

Family health

Injured Pax

Unspoken prayers

 

 

 

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Games At Pantheon

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7 HIM began with a brief disclaimer followed by a mosey to the back of the school, the long way.

Circle up for Warm-O-Rama:
2 slow windmills.  Q altered his count for a HALT when he realized the wind was about to be stronger, so we did:
2 medium windmills.  Q altered his count for a HALT when he realized it was going to be a hurricane, so we did:
10 fast windmills.
Imperial Walkers x 15
Freddie Murcuries x 15
LBC’s x 15
Plank to 6″ for a 10-count, back to plank, right arm up, wave goodbye to clear skies, plank, left arm up, wave goodbye to clear skies, plank, 6″ for a 10-count. Recover on feet.
Q joins circle for Howling Monkeys (hold monkey humper position while one PAX at a time completes a 10 count monkey humpers), went two times through. Mosey to field in front of TCES

THA THANG: LET THE GAMES BEGIN

Considering the Q felt like we all may be stuck in our homes without power and we may have to play games with our kids, Q decided to  play some outdoor games while we could.
GAME 1: The BOPO Cornhole
Q brought cornhole boards, teams of 2 (one w/3). Start with 15 points (21 for the team of 3). Each team member threw two bags to attempt to reduce the score of 15.  Remaining number was # of BOPO reps.  Most ended up with 12.  Q modified all down to 7 reps, as he expected better cornhole throwers.  We did not do well.  Each PAX did 7 BOPO’s (Burpee, One-legged Burpee, Plank Jack, Other One-legged Burpee).  Thank goodness for modification.

Q is from God’s country, Minnesota, where the proper name for the next games is Duck Duck Grey Duck  (How does a goose get thrown in there? So silly…).  The only difference is PAX holds Al Gore whilst playing.  Played until our legs were shot.

Next, in consideration of the hurricane, we did the Bermuda Triangle.  3 cones approx. 30 yards apart, in the shape of *you guessed it* a triangle.  Cone 1, one burpee.  Cone 2, two burpees.  Cone 3, three burpees.  Rinse and repeat.  Travel from cone to cone via bear crawl.

Last game of the day was a nice game of frisbee.  Each PAX got a throw.  Upon the throw, PAX sprinted toward the frisbee.  As soon as it hit the ground, the thrower of the frisbee called out how to get the reminder of the way there. (Bear crawl, Crab Walk, Reverse Crab Walk, Duck Walk, Lunge Walk, Broad Jump).

Lastly, a little Triple Check. One team of 3 and One team of 3 plus Q.  Partner 1 held people’s chair while Partner 2 held plank while Partner 3 sprinted to the end of the parking lot and back.  Completed three of each position.

COT, announcements, prayers, praises, BOM.

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PRE BLAST F3 The Fort 6th Annual Invergence

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Men of  The Fort,

On Friday, September 21st, we will celebrate 6 years of Fitness, Fellowship, and Faith in the Fort Mill area with our annual F3 Invergence party.   Bring a beverage, some food to share, and enjoy a relaxing evening with your brothers.   We’ll have presentations from your local leadership, take a look back at the previous year, and look ahead to what’s in store for 2019  F3 The Fort and F3 Nation.     This is the premier 2nd F event of the year so mark your calendars now,  and plan on being at Rush Pavilion on Friday night, September 21st.

This is a great FNG opportunity!

This is a Pax only event.  Make it up to your M and 2.0’s next weekend.
What:  Fort Mill Invergence (6th anniversary party)
When:  Friday, September 21, 5:30pm – 10:00pm
Where:  Bruce T. Rush Pavillion at the Anne Springs Greenway
Bring:  Food, drink, chair, cash (to cover the pavillion rental/donations to the F3 Foundation)
Please use the link below to RSVP and list what food you will bring:
6th year F3 The Fort Invergence Food Sign Up:

https://www.signupgenius.com/go/10C0F4CAFAE2FA7FD0-f3thefort

 

 

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I Love When A Plan Comes Together

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“I love when a plan comes together”  Famous quote from ’80s TV series The A-Team.  Here’s a brief description of the show, for you youngsters:

“In 1972, a crack commando unit was sent to prison by a military court for a crime they didn’t commit. These men promptly escaped from a maximum security stockade to the Los Angeles underground. Today, still wanted by the government, they survive as soldiers of fortune. If you have a problem, if no one else can help, and if you can find them, maybe you can hire… the A-Team.”

Why the reference?  It was the first thought in my head when faced with finding a last minute Q and trying to coordinate the last week of the Iron Pax Challenge.  The Challenge was originally scheduled to take place at the Pantheon, but it required pull-up bars so the location was changes to Fort Mill High School.  No worries, Bolt and I worked it out. The plan came together.

Six men showed up for the workout.  After the disclaimer, we ran around the car loop to the front of the school.  Next, we performed the following dynamic leg exercises:

  • Butt Kickers
  • High Knees
  • Lunges
  • Soccer Circles

Next, we ran to the basketball court in the back of the school for COP.

  • SSH x 20
  • Imperial Walker x 20
  • Windmill x 10
  • Plank
    • Honeymooner
    • Parker Peter x 10
    • Downward Dog
    • Peter Parker x 10
    • Honeymooner
    • Mountain Climber x 10
    • Downward Dog
  • LBCs x 10
  • Flutter x 10

Next, we lined up on the baseline for several rounds of basketball sprints.  Partner 1 performed the below exercises while Partner 2 ran sprints:

Merkins (Rinse and repeat)

Squats (Rinse and repeat)  *Partner 2 – bear crawl to center court and back

Burpees (Rinse and repeat)

Plank hold (Rinse and repeat).

We finished up with a slow jog back to COT.

 

Announcements:

 

6th Annual Invergence – Sept 21st at 1730 Rush Pavillon

 

Prayers/Praises:

Schools back in session – prayers for students, teachers, administration, and parents

Injured Pax

Health of family members

 

 

 

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Iron PAX Challenge – Week 3

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9 men showed up for the third week of the Iron PAX Challenge including an FNG who had recently moved from Arizona.  We were very kind and tired after the challenge, thus giving him the name “Wildcat.  I explained how this morning’s workout would not be your typical workout.  He was willing to give it a try.

After the disclaimer, I provided a rundown of the events for the morning (see below).

 

 

 

 

 

 

 

 

We went around the circle for 5 minutes of warm-up exercises, then we began the 30 minute challenge.  Like last week, it was very difficult, especially the hand release merkins.  Here are the results for the group:

F3 Name                                                  Reps

Lutefisk                                                      492

Mr. Clean                                                   315

Straight Up                                               499

Cha Ching                                                 524

Mile High                                                   342

Wildcat (FNG)                                           255

Soprano                                                     330

Fishsticks                                                   495

Bolt                                                              HIM

 

Everyone did a great job again this week.  Cha Ching and Straight Up set the pace for the group. Lutefisk, Mr Clean, and Wildcat had impressive showings for their first challenge.

Prayers:

Lukefisk and his mother

Cha Ching and his M

Others unspoken

 

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Iron PAX Challenge – Week 2

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This morning workout was the week 2 of the Iron PAX Challenge.  In addition, the RYAOA (Run your ass off August) crew was geared up for a run day.  The PAX was equally split, 10 for the challenge, 10 for the run.

Straight-up took the lead again with a warm-up stretch routine focusing on the muscle groups that we were going to be testing later in the workout.  After briefing the group on the routine, we began the challenge:

  1.  Thrusters
  2.  Curls
  3. KB Swings
  4. Man Makers
  • 8 minutes of each exercise
  • After every 25 reps run 25 yards out and back
  • 2 minute rest between each exercise

Here are the results for week 2:

  Number of Reps  
F3 Name Thrusters Curls KB Swings Man Makers Total
Straight up 166 243 137 45 591
Cha-Ching 172 247 200 58 677
Sugar Daddy 163 103 119 31 416
Bodywash 140 175 135 50 500
Maximus 170 215 207 56 648
Quack Attack 150 198 187 25 560
Mile High 125 175 142 30 472
On The Rocks 120 150 95 50 415
Soprano 110 135 90 32 367
Fishsticks 150 174 135 49 508

 

Great push and encouragement by both groups!  I know I am going to have difficulty raising my arms above my shoulders today.

 

Announcements:

Rooney Roast – This Friday

CSPAN Convergence – This Saturday

Straight Up workout – Sept 15th WEP

F3 – The Fort  Anniversary, Sept 21st

Let Me Run Fundraiser – 1,000 burpees in September

 

Prayers/Praises:

Relationships with 2.0s

Quality time with Parents

Teachers, Parents, and 2.0s going back to school

 

 

 

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Iron PAX Challenge – Week 1

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First week of the Iron PAX Challenge.  Bolt and I arrived early to carefully measure out the 400 meter run and scope out the best place to perform the other exercises.    As the others arrived, we reviewed the menu of events for the morning.  Lots of mumble chatter about Dark Helmet making an appearance, maybe he was busy styling his hair.

Straight Up led the warm-up session with some much needed stretching.  Bolt read the description for each exercise, emphasizing the need for proper form over speed.  Once complete, we were on to the challenge:

  • 50 Air Squats
  • 40 Big Boy Sit Ups
  • 30 Merkins
  • 20 Bonnie Blairs (each leg)
  • 10 Burpees
  • 400 M run
  • Repeat 4 times

Great effort and encouragement by all.

Here are the times for the HIMs:

Straight-up  29:45

CSPAN  33:45

Trucker  33:35

Bolt  33:14

Dirty Harry  35:50  (Impressive, second workout this week!)

Gypsy  31:03 (First time visitor to Pantheon)

Half Shell  35:00

Fishsticks  27:46

 

Prayers:

2.0s, Parents, and Teachers preparing to go back to school

New employment opportunities

2.0s dealing with disappointments

 

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8/1/2018 – Tour of the Pantheon

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Warmup – lap around 1/3 mile track with butt-kickers, high knees, l/r side shuffle.

Warmup – regular, wide, diamond merkins followed by Moroccan nightclubs.

1 Reps Circle of Power Time
Field Ptnr WelBrw Suicide Long Way BoxCutter 1min
Theatre Bear Crawl/Burpee Top/Bottom – 6 2x Squat Jump 1min
Hill Sprint 1 Plyo Merkin 1min
Ball Field MTJ/Car Dry Dk 30 3 Uppercut/Sprwl 1min
1 Reps Circle of Power Time
Swings Pull Up/Plank Crunch 10/failure Seal Jacks 1min
BB Court Inchworm/Sumo Jack Failure Pistol Squat 1min

Announcements – convergence on 8/3, Ragnar & p200 teams looking for runners.

Prayers/Praises – Olafs daughter, Cable Guys’ Family and Brother.

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