Yep! It’s that time of year. We will be celebrating the 2 year anniversary of the Pantheon which means it’s time for the PAINtheon Games! So little time to fit in so much suck, but someone’s got to do it. Will that someone be you? Trust me, you’ll have a blast!  Here’s how this goes down if you haven’t had the pleasure.

Date: 6/14/17
Time: 0500 (Note the early start time)
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 (Crowd Pleaser)

To get an idea of past performance you can click HERE for PAINtheon 1.0 results and HERE for PAINtheon 1.5 results.

The idea is to complete each of the exercises and move on to the next with very little rest time. This causes some serious fatigue and, at times, muscle failure and merlot splashing. Don’t be fooled, this is a #CSAUP and you’ll have an excellent time. Have I ever lied to the PAX before?

Aye!
Zima

12 PAX showed up on a perfect morning to join me at the Pantheon. This being my first Q at this AO, waited for the arrivals to decide on the workout. With a good strong group, team-building won. After introductions, disclaimers, and a brief message to turn their focus on MATURITY, off we went.

Mosey around school drop-off loop incorporating some high knees, butt-kickers, side shuffles rotating, carioca,toy soldiers, soccer (hip) stretches along the way. Little did I know this would come in handy at the next stop.

With some mumble chatter and the discovery of a soccer ball at the next stop, each exercise came with the possibility of it being kicked your way, keeping us alert at all times. Impressed by the PAX ability to deliver a reasonable pass to each other. Bring on Brazil!

Warm-up

Hillbilly walkers- 25

Merkins- 10

Slow squat- 20

SSH- 35

Mountain climbers- 15

Moroccon night club- 40

Windmills -15 ( some might say a little fast in the beginning)

The Thang

Mosey to the back of the school and headed to the basketball court. After partnering up, informed our anxious PAX of the exciting times ahead.

Dora 1-2-3 got the nod. 100- merkins 200- squats 300 LBC’s. With 13 I had to team up so we raised our numbers a bit by 50 each. While one partner worked at the goal, the other ran suicides at stops encompassing the length of the court…with partners rotating back and forth until completion. PAX put in a strong effort and completed a bit earlier than I planned and..I forgot the pull-ups!

With time to spare, the PAX lined up for a Bataan Death March (last man drops and does 5 burpees and then chases down the group) around the back- side of the school and following the entire loop to the left around the front ending with a 50 yard AYG to COT. Great work PAX completing two rounds.

COT for more Mary than I intended, but with the help of the PAX, we had some good AB work with flutters, American hammers, box cutters, Freddie mercury’s and more than I recall.

Prayers and praises lifted up to those left unsaid by the PAX (could have been the Q’s fault). Be mindful of your journey towards MATURITY and don’t forget the little things along the way. Grateful for the opportunity to lead you Gentlemen this morning and the effort you showed to get better. Thanks for the support.

Frat Boy

Being my VQ, I almost flaked because of a knee injury. So I just felt we would take it easy and not do as much running. I had to step up my game a bit even though nerves were there in the beginning sweat pushed them out. Introductions and a mild disclaimer was mentioned. Then a small mosey to the warm up. We got warmed up with some jumping jacks, Moroccan nightclubs, emperial walkers, low slow squats, and 5 burpees (Oyo).

THE THANG

Mosey to the back of the school where we circled around Sally.

Then we went through the series of bringing Sally up and down….more on the down.

Next we moseyed over to the playground where the fun was about to begin.  We did a ladder drill while running between the playground and the basketball court for each exercise.

1 pull up , 2 push-ups, 3 squats, 4 crunches

2 pull ups, 4 push-ups, 6 squats, 8 crunches

3 pull ups, 6 push-ups, 9 squats, 12 crunches…………….

……….10 pull-ups, 20 push-ups, 30 squats, 40 crunches..(whew)

Totaling 55 pull ups, 110 push-ups, 165 squats, 220 crunches

That wasn’t enough so we sat in the infamous imaginary chair for a bit.

Finally, we moseyed back to the front of the school for a little mary to wrap things up.

COT

The moment where I was inspired to bring back the word in which you are trying to be this year.  Mine being “Example.” Remember to be the “you” that you set out to be.

Brought it in for a prayer mentioning the prayer requests and praises discussed prior. Also, I forgot about our brother, Utah (JR Dickson). He was in a bad car accident the other day and is still in the hospital with some unknown complications and a broken back. Please remember to keep him in your prayers as well.

13 men joined me at Pantheon this morning for an ole school boot camp with Cake Boss message from his heart. Sacrifice is the word of the month and I’ve been thinking a lot about leadership and how the main leader i follow gave it all. Can I say that about myself? Am I putting others before me in order to make us all better. Sometimes maybe….but I am definitely bent towards self and its why I follow the one who gave it all….because I can’t do it on my own!!

The Thang!

Mosey to side of School for some COP

• Plank series
• HIlly Billy Walkers
• Low Slow Squat
• Inch Worm Merkins
• Carolina Dry Docks
• Imperial Walkers

Mosey to Front drive of soccer field

• High Knees
• Butt kickers
• karaoke up/back
• Shuffle up/back
• light sprint
• High knees
• Butt Kickers

Mosey to the Amphitheater and Partner up

Partner 1 does exercise until Partner 2 does Hill work and gets back to base.

• Pogo Hops
• Sprint up hill
• Squat Jacks
• Bear Crawl up hill
• Imperial Walkers
• Sprint up hill
• Donkey Kicks
• Bear Crawl up hill
• Leg Raises
• Lunge Walk up hill
• High Knees
• Bear Crawl up hill
• Burpees
• Lunge walk up hill
• Carolina Dry Docks
• Bear Crawl up hill
• Leg Raises again!

Mosey to Wall

• Wall sit with Story time from Pusher on Abe Lincoln and his sacrifice for our Union!
• Balls to the wall with Fishstix slow 10 count
• Flutter Kicks

COT

Many of us have leaders we follow because they have some quality we like and they are just good at what they do. I follow many leaders, but the one who came from heaven and taught me how to love God and love others and died on a cross so I can have eternal life, Sacrificed the most and is what I find appealing in his leadership.

Men were strong encourage rs today. Great group and strong AO. Love Pantheon!

April 22 convergence at The Deep

Thanks FishStix for the Q

Cake Boss Out!!

12 high impact men came out to a nice warm hump day Wednesday workout ready to rock and roll.

After the disclaimer and recognition of an FNG, we started out with a nice little mosey around the school with some high knees, butt kickers, shuffles and karaoke.  This was followed up with warmups including: SSH (x20), Imperial Walkers (x10), windmill (x10), hillbilly walkers (x10), merkins (x10), mountain climbers (x20), and low slow squats (x15).

Now that the PAX were warmed up, it was time for a nice little mosey over to our 3 tiered Jacob’s ladder grassy knoll.

Jacob’s Ladder #1:

• 6 burpee, 1 monkey humper (we had to show off for the FNG)
• This was up to the top tier (tier 3 I learned)

Jacob’s Ladder #2

• 6 dive bombers, 1 low slow squat
• modified and only went to the 2nd tier

Next mosey’d over to the bus lane for some Al Gore burning man….or burning thighs more like.

• lined up next to each other in the Al Gore stance
• 1st person in line stepped out of line and did 5 CDD, 5 LBC, 5 flying squirrels while everyone held Al Gore
• Once done, back in line and PAX 2 stepped out…and so on down the line
• When your thighs were on fire, you had the luxury of moving to a plank

As we were getting low on time, it was time for some modifications to our DORA.  We stayed in the same spot in the bus lane for the next exercise.  We partnered up here.  PAX 1 ran down to the fire hydrant while PAX 2 started the exercises below until PAX 1 returned.  There was some competitive sprinting and major PAX encouragement happening during this final exercise!

DORA

• 50 dips on the curb
• 100 Moroccan night clubs
• 150 squats

Then headed back to COT for 5 min of abs.

• 20 american hammer
• 20 flutters
• 10 freddy mercury
• 1 min of protractor

Wrapped it up with name-o-ramma, announcements, prayers and praises.  Welcome Brian Neal (McGillis) who’s air force, flying planes got him the awesome name of McGillis (i.e. Kelly McGillis from one of the greatest 80’s movies)!  McGillis learned about F3 as part of the recent free promotion of the Today Show.  Everyone did a great job this morning and always good to see some familiar and not as familiar faces.

Shady

What a change from the previous week. Last Wednesday, we were barely able to keep our hands warm during the Senator’s beatdown. This week, no wind and at least 20 degrees warmer.  Light crowd due to P200.  After a quick disclaimer, we took a quick stroll around the carpool circle and ventured to the back of the school to the basketball court.

Warm-ups

SSH

Mountain Climber

Windmill

Imperial Walker

Next, we partnered up for Dora 1-2-3 (100 Carolina Dry Docks, 200 Squats, and 300 LBCs).  While one partner performed the exercise, the other partner ran sprints on the basketball court. After the groups were finished, we caught our breath with wall sits.

Next, we took slow mosey to the soccer fields.  We began with a bear crawl/merkin parade across the field. We reversed course and switched to a lunge/squat combination.  We ended with a crabwalk/LBC stroll.

Short stroll back to COT.

Great job by all!

Announcements

Easter Egg Hunt – April 1st

Can Food Drive and Ruck Event – April 1st

Prayers

Sick and injured Pax

Families and 2.0s

Work stresses

It was a beautiful day at the Pantheon and eight men (including 1 FNG) met at Tega Cay Elem for another day of fun on the field.  Here is what they did:

The Thang:

Light jog around the back of the school and circle up on the field in front:

Abbreviated (for me) COP (all double count cadence):

SSH x 40, Windmill x 15, Morrocan night club x 20, Imperial walker x 20, Wide arm merkin x 10

Close up the circle a little for Tabata.

8 exercises and 8 sets of each exercise.  20 second set, followed by a 10 second rest.  The exercises were:

1. Carolina Dry Dock
2. Rosalita
3. Mountain climber
4. Squat
5. Freddie Mercury
6. Jumping Lunges
7. Merkins
8. Burpees

COT

Naked Man Moleskin

I love F3 in the winter time and was psyched to be out in cold, dry weather this morning.   No humidity and 27 degrees is much more appealing than temps over 65 degrees with humid air.  You can have that.    Had a couple guys show up with no hat (Shady) and  (yikes!) no gloves (On the Rocks, I think).    I will be checking with them later to see if they had any frostbite (that’s why we disclaim).   I had on winter gloves and my fingers (and toes) were numb when we finished.

Tabata is a great workout.  Chicken Wing introduced this to me a few years ago.  Although you stay in one spot the whole time,  the high reps and short rests make it a pretty intense workout.   When we got to exercises 6, 7, and 8, there was a lot of huffing and puffing from the Pax, and we all had to gut it out to the finish.

Welcome, FNG, Donut Hole who did a great job today.    He hails from Buffalo, NY and works for the Tega Cay Fire Dept. Don’t know how we ended up with that name, but he could do worse.

Everyone put out a great effort and it was my pleasure as always to lead the group.

Announcements/prayers/praises

Keep bringing coin or candy filled eggs to your AO’s this week.  Saturday is collection day at WEP between 8:30 and 10.

April 22, Magic Show at St. Paul’s Episcopal Church

April 23, Richard Shelton Run in Pineville (10K/5K/1mi) at the firehouse

Read your newsletter!

Prayers/praises:  My apologies, men.  I forgot to ask for prayers today.

The threat of cool rain might have kept some pax from posting, but not the 10 that descended on Pantheon this Wednesday morning. Disclaimer was issued and pax set off for a mosey on the road around the soccer field, stopping for various warm-ups, including (but not limited to):

• SSH
• Imperial Walkers
• Cherry pickers
• Windmills
• Mount climbers
• Peter pointers
• Peter parkers

Pax then took to Gold Hill road for a 100 yards or so (some of which was without sidewalk) to get to the new road heading toward the Tega Cay Walmart. The first stretch of the road isa nice hill, a few hundred yards long. Cones were set up to designate the top, middle, and bottom positions for a ladder exercise. Since the road isn’t open yet, pax had the luxury of using the full width. The ladder started with 7 Crab Cakes at the bottom, and 1 Burpee at the top. For the climb, pax were to shuffle one direction until the middle set of cones, then switch and shuffle the other way until the top. The descent was just a normal run.

Once complete, pax returned to campus for a game of catch and release with a partner. Partner 1 did 10 reps of a stationary exercise, while partner did a moving exercise. Once partner 1 was done, he ran to catch partner 2, and they flap-jacked. We got through 3 rounds of this with the following exercises:

* Flutters and broad jumps
* Donkey kicks and Lunges
* Mountain climbers and bear crawls

We closed with a little mary – seniors choice of an ab exercises.

Thanks to the pax for allowing me to lead, and to Fish Sticks for scheduling me. Great pushes and encouragement by all. I look forward to next time!

A beautiful cool morning brought 5 pax to the Pantheon for a progressively painful beatdown. It all started with a 4:30 pre-run with myself and Fishsticks totally about 4 miles (In retrospect, this was a terrible idea. Legs felt like jelly the rest of the day.) Then 3 more joined us at 5:15 for the rest of the festivities.

We stared with a mosey around the front parking loop adding in some butt kickers, high knees, side shuffle and toy soldiers. We circled up on the soccer field for a quick warmup:

• SSHs x25
• Imperial Walkers x15
• Wind Mill x10
• Merkins x10
• Plank Jacks x15
• Morracan Nightclubs x25

With us good and warm we got after it. We started by making our way around the outside of the soccer field. First you would side shuffle the length, then bear crawl the width, sprint the length and finish with bear crawling the width. This was so enjoyable that we R&R but changed the bear crawl to broad jumps.

This took its toll so we did  2 quick 10 counts and moseyed to the front of the school for the next thing.

I setup 3 stations (Cross walk, a cone approx 50 ft away & the stop sign) in a straight line. Pax would pair up and work there way through the cones.

Cone 1: Partner A: 10 Merkins; Partner B: 15 Jump Squats; Partner A: 20 LBCs; Both 1 Burpee
Cone 2: Partner B: 10 Merkins; Partner A: 15 Squats: Partner B: 20 LBCs; Both 2 Burpees
Cone 3: Continue pattern adding 1 burpee at each cone

The goal was to continue this pattern until we got to 16 burpees, we got close (14 Burpees). In total each Pax completed:

• 70 Merkins
• 105 Jump Squats
• 140 LBCs
• 105 Burpees
• Covered about 1.5 miles

Great work by all the Pax to push through the pain.

We moseyed back to COT early and had some time for a few minutes of an AB Lab.

Thanks to Fishsticks for the chance to lead.

Until next time, back to the hunt…