It was a honor today to receive the hand-off from Zima for the Pantheon Q.  Big shoes to fill.  Before I met Zima through F3, he was known as the crazy neighbor with all of those Christmas lights in his yard!  He’s a great leader and friend.  We are privileged to have him here in The Fort.

On to the workout:

Mosey to the basketball court for the following exercises:

SSH (x20)

Imperial Walker (x20)

Mountain Climber (x20)

Moroccan Night Club (x50)

Flutter Kicks (x20)

In honor of Bing and Howitzer moving outside of The Fort, we did 50 merkins each.  It’s been a standing joke that Bing does not like merkins.  Not sure who started this rumor, it may have been me.  For Howitzer, he always has perfect form from the first to last rep.

Next, we split into groups.  The first group ran sprints on the basket ball court while the other group performed the following exercises:

LBCs (x2)

Burpees

Mosey to the other playground for Dip (x20), Derkins (x20), and wall sits.  Rinse and repeat four times.

Light jog to the front of the school.  Lunge walk between cross walk and stop sign, calf raises (x20) at every other column post.  Lunge walk back to cross walk, squat (x20) at every other column post.

Finish with a sprint to the stop sign

Back to COT

Announcements:

• Read Newsletter
• Navy Ball in Oct – Open to all military (see Dawg Pound)
• Sept 13th Convergence at the Ballroom
• Sept 27th Launch F3 Lancaster
• Sept 30th 4yr Anniversary – The Fort

Prayers:

• Cake Boss sister (Health)
• Puddles (Heath)
• Zima’s cousins in LA (Flood victims)
• Chicken Hawk’s friend (Health/Healing)
• Fishstick’s M and family (Bereavement)

Always and honor!

Fishsticks

When Italian Job reached out looking for someone to pick up his Q at the Pantheon, I jumped at the chance. Having posted at the Pantheon several times, I knew the reputation and what the Pax expect, so had some trouble filling out the Wienke. However watching the Olympics the night before game me all the inspiration I needed.

Once the cars started rolling in, we had 15 Pax ready to tackle this Olympic inspired workout.

We started by celebrating Michael Phelps winning his 20th and 21st gold medals the night before with 21 merkins. Once that was done we were off.

The Thang

Quick mosey around the outer car loop with some butt kickers and high knees and then circle up.

COP
Wind Mill X10
Moroccan Nightclubs X20
Mountain Climbers X15
Imperial Walkers x15

I threw in 5 burpees between each exercise to really get the heart pumping. Always a crowd pleaser. 

Quick mosey to soccer field for some Olympic swimming action:

4×100 Individual Medley

Pax would travel from each soccer goal using 4 different modes of transportation

Broad Jump Burpees (Butterfly)
Backwards Run (Back Stroke)
Lt. Dan’s (Breathestroke)
Sprint (Free Style)

Quick 10 Count and Rinse and Repeat with:

Bear Crawl (Butterfly)
Backwards Run (Back Stroke)
Gorilla Crawl (Breathestroke)
Sprint (Free Style)

Another ten count and we were off to the next event.

4×100 Relay Medley

Pax partnered up and received one coupon each. While one partner performed the exercise the other pattern did Burpee Suicides (one Burpee at each of the 4 cones). All exercises were to an aggregate total of 100. Exercises were:

Coupon Swings X100
Squats X100
Curls X100
Overhead Press X100

We had some time left over so we went to the wall for some BTW. Then we headed to COT.

Great job by all Pax today. A lot of grunting and groaning but no one quit and everyone finished.

Announcements:
Wapner has Q at Clydesdale next week
Go Ruck still looking for HC
BRR is looking for some substitutes
Lancaster Launch
Ballroom Convergence

Prayers/Praises
Howitzer is leaving for Chucktown
Mapps 7 Go Ruck – Remember the fallen soldiers and their families
Fish Sticks and his family
Puddles for his upcoming neurologist appointment

Gotta get back to the Hunt, its Witch Season…

I was joined this dark, humid, and hot morning by 9 other PAX. The disclaimer was disclaimed and we were off.

The Thang

Slow Mosey around the parking lot with:

• Butt Kickers
• High Knees
• Shuffle
• Nur
• Karaoke

Circle Up for Warm Up:

• 25 SSH (IC)
• 15 IW (IC)
• 10 Windmills (IC)
• 19 Moroccan Night Clubs (IC)
• 18 Italian Night Clubs (IC)

Short Mosey to the columns

• 25 People’s Chair (IC) – Hands up, hands on knees, hands on the ground, clap (that’s 1)
• People’s Chair Bear Crawls – Stay in People’s Chair while the group, in order of position on the wall, bear crawls to the far column. Repeat until all have gone.
• 2-10 Count BTTW

BOMBS (aggregate totals with a partner – exercises performed while partner runs, then flapjack)

• 50 Burpees
• 100 Overhead Claps
• 150 Merkins
• 200 Big Boy Situps
• 250 Squats

Circle up for 5 Minutes of Mary

• 10 Grave Diggers each side
• 25 Flutters (IC)
• 10 Dollies (IC)
• 10 Pepper Grinders (IC)

NMM

I rarely have the opportunity to post in Tega Cay, but couldn’t pass on Zima’s invitation to Q. Thanks you’re your patience as my eyes adjusted to the dark. Sorry Shark Bait for nearly running over you during the shuffles.

Due to the sprinklers being on, we had to modify our workout accordingly. It was either Blackjack or BOMBS and fate chose BOMBS. Great work this morning as we survived together. Very proud of the effort everyone put in. No one quit even when the exercises got tough. It’s bad when you look forward to the running portion.

I shared a bit today about obstacles. We face obstacles every day. It may be at work, at home, with your finances or your spouse – regardless, the question you should prepare for is “what will I do when faced with these challenges?” We often rely on our own strength to overcome obstacles. Sometimes we turn to damaging coping mechanisms to deal with the stress and anxiety but scripture calls us to turn to our Creator. He loves and cares for you. He wants you to turn to Him and let your burdens down at his feet.

The book of Mark tells a story of when the disciples were in a boat with Jesus during a raging storm. They came to Jesus and said, “aren’t you concerned about us drowning?” Jesus responded, “Why are you so afraid. Do you still have no faith?” How would you respond if Jesus asked you the same question with your struggles today?

We have to realize that we serve a God that loves us. He doesn’t want to see us worry. He has and will continue to provide. He just asks that you rely on Him. Just remember that the same power that raised Jesus from the grave lives in you. You can do all things through Christ who gives you strength.

Announcements:

• 7/22 Jay’s Loop run/boot camp this Friday at 0515 meeting in front of Empire Pizza, Fort Mill. Bring a chair for Spud’s 3^rd F afterwards.
• 7/23 Star Command Convergence in Spartanburg. Clown cars leaving RH Target at 0515 with a return by 1100.
• 7/23 2^nd F Picnic at Spitz’s house 1200-1600. Check the newsletter for details.

Prayer Requests:

• Reborn as he undergoes testing in the hospital
• Puddles’ Unspoken request
• The PAX and their families
• The children at the Attention Home in Rock Hill

Warm, humid and limited visibility .  Totally gloom worthy.  We welcomed FNG: NASA to the group.  The disclaimer disclaimed and 5 core priniciples discussed.  Today was a going to be a running and leg workout.  here is what we did.

COP:

SSH, Squat, Calf Raise, lunge, Apolo Oh- No, Good Mornings, and some other leg stuff.

The Thang:

Run the Camelback.  5 squat on southend , 5 jump squat on Northend.  5 rounds

Lungewalked 1/2 way, crabwalk 1/2 way.  backward  walk up hill.

Run Camelback: 5 air squat, 5 Mary Catherines, 5 rounds (includes extra hill)

Bearcrawls and lungewalks around the flag

Pledge of Allegiance

COT

Naked Man Moleskin

Solidwork by all involved.  Sorry for the delay in posting.

YHC and 7 HIM defended on the Pantheon today – the site Q was off running somewhere, but no worries we carried on without him. It’s always great to meet some of the newer PAX(sputnik & OSHA). No FNGs the disclaimer was given, along with an additional disclaimer that due to the Q’s evening plans of bike ride and trail run I was going to selfishly limit the leg work, and we’re off. Mosey around the parking lot with some dynamic warm ups(no skipping).

COP included SSH, Apollo Ono, Mountain climbers, Ski Abs, Plankorama, Seal jacks, SSH

Mosey to the “ampatheater”   where we would do an ab exercise bear crawl to the first level, backward bear crawl to the second level and repeat the ab exercise followed by a crab walk back to the bottom.  Ab exercises consisted of LBC, Box Cutters, Crunchy Frog, Hello Dolly(for Bear Grylls)

Mosey to the freshly watered soccer field(note to self Package hates wet grass) lots of comments about how well the grass is growing. 2 rounds of Makhtar N’Diaye circle(Pax circles in plank, one runs the perimeter of the circle while others do Makhtar N’Diaye, each Pax has a turn to run around the circle. Cool down lap around the field and then a fun round of Jack Webb, always fun to see first timers on this one. After another cool down lap, circle up for a few more ab exercises, Weezy Jeffersons, Pretzel Crunches.

Times up head to COT

Announcements

F3 Dads on Sat, Children’s attention home Fri & Sat

Prayers for Spud and family and for Aquaman’s 2.0 who is away at camping struggling a little.

Closed out  with a word on humility. Being Humble is not something that we can just try hard to be, Being humble has to be the fruit of us placing ourselves under something(God and His Word). Humble is something we become from the inside out it is not a behavior modification.

Despite being warned on the twittermachine, 13 HIM’s from the Fort posted at the Pantheon anyways to get their DRP. It was hot and humid. Disclaimer was given and off we went.

The Thang

Warmup mosey lap around the soccer field with butt kicks, high knees, karoake, toy soldiers. Circle up in front of the school for COP.

SSH x 25 (IC)
Windmills x 10 (IC)
Imperial Walkers x 10 (IC)
Merkins x 10 (IC)
Mountain Climbers x 10 (IC)

Mosey over the car rider loop. Going clockwise at each light pole on the right (9 total) do:
5 burpees
10 merkins
15 squats
then run to the next light pole. LBC’s when finished with entire lap. Wait for the 6 to finish.

2nd lap going counterclockwise stopping at each of the same light poles (9 total) and doing:
10 calf raises
20 LBC’s
30 SSH
then run to the next light pole. Plank when finished.

Mosey over to the crosswalk in front of the school. Burpee broadjumps the entire length of the drop off area until you reach light pole on the left (about 100 yards).

Mosey back for COT and BOM

Announcements – Hog and Coyote this Saturday

Prayers/Praise – Prayers for Spud and the loss of his son this weekend. Continued prayers for Olive and Stang. Prayers for everyone that is missing a loved one. Praise for this group and the support system it can be when going through tragedy and loss.

Moleskin
Chicken Hawk reminded us in Prayer to go out and BE a light for someone. With all the crap going on around us in this broken world, we are called to BE that light. We have too many brothers amongst our PAX right now that are dealing with the loss of children, parents, grandparents, other family, and friends. BE that light. Lift them up. Even if its a just a message letting your brother know that you’re thinking of them and praying for them.

OUR DEEPEST FEAR
By Marianne Williamson

Our deepest fear is not that we are inadequate.
Our deepest fear is that we are powerful beyond measure.
It is our light, not our darkness
That most frightens us.

We ask ourselves
Who am I to be brilliant, gorgeous, talented, fabulous?
Actually, who are you not to be?
You are a child of God.

Your playing small
Does not serve the world.
There’s nothing enlightened about shrinking
So that other people won’t feel insecure around you.

We are all meant to shine,
As children do.
We were born to make manifest
The glory of God that is within us.

It’s not just in some of us;
It’s in everyone.

And as we let our own light shine,
We unconsciously give other people permission to do the same.
As we’re liberated from our own fear,
Our presence automatically liberates others.

Matthew 5:16 – “Let your light shine before men in such a way that they may see your good works, and glorify your Father who is in heaven.

Thank you Zima for the opportunity to lead.

Not sure I was ready for this one. Lots of exercises to muscle failure, one right after the other. What has this F3 thing done to me? Where I want to show up early and stay later (2ndF). Where I have a document on my Cloud Drive for dumb and stupid ideas for Qs and CSAUPs. It’s really out of hand. Someone should have an intervention. Someone should tell me the fern isn’t that bad. Being a Sad Clown is comfortable! It’s where it’s at! Sorry. That ship has sailed. Those pants were bonfired and that light faded as I stepped (moseyed) towards the gloom. Wait! Where was I? This is a backblast not a declaration (but it kinda is).

0440 I’m setting up cones, table, scoring sheets, water. I’m excited! I’m pumped!
0445 No ones pre-running #smart
0450 A few PAX are rolling in
0455 More pax rolling in, this is gonna be good!
0500 Disclaimer as well as PSA that Dark Helmet is sharing a portion of this workout across the river at PHOP
0501 Mosey lap in parking lot and line up by the columns for COP (SSH, IW, Cherry Pickers and Windmills)
0505 THE THANG – PAINtheon Games

All of these workouts were done in succession with very little time for recovery. It was glorious!

-2 Minute Merkins AMRAP (Perfect Form)
-2 Minute Big Boy Situps AMRAP
-2 Minute Burpees AMRAP
-100 Yard Bear Crawl Dash (for some not as dashy)
-1 Mile Timed
-BTTW Timed
-6 inch hold Timed
-Burpee Chase (.33 mile run with 4 burpee stations, 5 at each station)

A couple PAX rolled in a little late, but Tclaps to them for staying once they saw what was going on. The hour flew by and it was definitely #CSAUP worthy. Here are my notes:

-Tclaps to Italian Job and Burgundy for coming across the river! Thanks guys.
-Tclaps to Longshanks for completing the events he could while on a boat somewhere (#vacation)
-Tclaps to Anchorman and Gekko for the highest quality clipboard Qing I have ever seen
-Bolt and Burgundy are not human. These guys are super-fast! They placed in almost every category.
-Aquaman…BTTW…#beast
-Italian Job…2+ minute 6 inch hold? Make our #Grantan proud!

As commented by Gekko
-Howitzer was a beast on the Merkins and may actually be a bear (I have never seen a bear crawl that fast)
-Zima’s language got progressively more “salty” as the difficulty increased (#guilty)
-Those handsome (Gekkos words #notthatkindofgroup) gentlemen from across the river are the real deal
-Props to Destiny and Router for not getting into their cars and leaving after showing a little late and seeing what was going on

COT and BOM led by Gekko

Thanks for an amazing year at this AO. Great group of PAX that shows up every week.  Really appreciate all the support and Qs.  Looking forward to the next installment of the PAINtheon!

And without further commentary, the results. Please check Dark Helmet’s BB for PHOP numbers.

Complete results are below:

Aye!
Zima

18 Pax including 2 FNGs entered the gloom on a humid Wednesday morning.  It was a good day to focus on partners and those outside of ourselves

COP around Old Glory- Pleadge of Allegiance

• SSH, IW, MC, PP, PP, Squat

The THANG

Partner Workout

• Partner carry between lightpoles
• at each light pole do Squerkin
  • Squerkin- Wheelbarrow position with Partner.  P1 does 5 derkins, P2 does 5 squats while holding P1 legs  Flapjeck/rinse/repeat
• Catch me if you can
  • P1 runs, P2 does 5 merkins and sprints to catch P1.  tag and swap.  continue until lap around parking lot is complete.  Do again with squats and running backward
• Power Merkin- P1 puts legs on top of a planking P2.  P1 does 5 dips P2 does 5 merkins.  Flapjack/rinse/repeat x3
• Seal Team Sit ups
• Tunnel of Love

Naked Man Moleskin

2nd in the talks of The Why.  Today: Family- Support of others- Team work. What causes a man to move from “Me First” selfishness to putting others, namely his spouse or family first.  Why are we driven to grow relationships outside of ourselves?  As men, we are called to support one another and those in our circles.  These are the questions that are needed to dig deep and decide.

Tough workout today. Bear Grylls gets the VT for partner carrying Howitzer svelte frame.  #woof  OSHA prooved to be in it to win it with solid performance and making an appearance later in the week at Alcatraz.  Aquaman is sweaty.  He also went nose to nose with a coyote on the EC run before Launch.  The two played chicken.  I think the Coyote blinked first.