Despite the promise of Burpees (some of us more than others), 10 of The Fort’s finest (plus 2 runners) descended upon Pantheon for a Broncos QB’s beatdown.  1 FNG was present so a more thorough disclaimer was given.  Luckily Chaser (F3 The Fort’s Law expert) was present and noted that the disclaimer was good enough.

Before proceeding to The Thang, a little backstory is needed.  This weekend CSPAN put out a little friendly wager to some of us Packers fans amongst the PAX.  Real Simple. Loser does Burpees. Total amount of points scored.  Luckily the game was fairly low scoring (unlike the Clemson-NC State game – think a few people owe 97 burpees, yikes!!)

THE THANG

3 of the PAX (YHC, High Life, and Royale) knocked out 39 burpees each while CSPAN leads the group in some Plankarama (3 out of 10 are Packers fans, I thought we were in the Carolinas, where are all the Panthers fans?, and its a good year). Once all 3 completed the required burpees to settle the bet (Royale wasn’t even in the original bet but did it anyways as a Packers fan, true #HIM), we moseyed a short distance and circled up for warmup.

Warmup – SSH x 12, Windmills x 12, Imperial Walkers x 12, Hillbilly Walkers x 12 (all IC)

Next the board of “(in)significant Broncos QB’s of the 2000’s was revealed (starting QB’s from Elway-Manning that had a significant amount of starts)

Jersey number       Name    Wins

14        Brian Griese              27

16        Jake Plummer           39

6          Jay Cutler                 17 (did he really win that many?)

8         Kyle Orton                 12

15       Tim Tebow                 9

So here is how the board works.  Each round 2 exercises are given.  One for the jersey number, one for the wins.  Jersey number completed at one stop sign, run 75 yards to other stop side and complete the wins exercise run back.  Do this for all 5 players each round.  When getting to Jay Cutler, run backwards (cuz that what the offense does when he’s charge…goes backwards).  Once each full round is completed, plankarama until the 6 is in.

Round 1 – players Number – Merkins, players wins – Squats

Round 2 – players number – burpees, players wins – SSH

Round 3 – players number – Carolina Dry Docks, players wins – calf raises

Round 4 – players number – Dips, players wins – LBC’s

So 59 of each exercise for players number, 104 for the wins

Finished with some Ab Lab of Flutter kicks x 12 (IC), Chopsticks x 12 (IC) and Protractor.

COT and BOM

Announcements – CSPAN has posted a list of important dates from now until January.  Sign up for Christmas Party or we risk losing location due to not enough couples (FYI-last year was a blast!!), CAH this Saturday, Gladiator Games December 12th.

Prayers – Bing’s 2.0, injured PAX (great takeout from CSPAN)

Naked Man’s Moleskin

• Thanks to Zima for putting me on the Pantheon schedule.  Great to meet/see some of our Tega Cay/Alcatraz PAX that I don’t get to see that often.  These guys are beast’s and work hard.
• Welcome to FNG Bart.  Alabama fan, named after Bart Starr (famous Packer and Crimson Tide)
• Great having CSPAN actually show up for one of my Q’s, I guess when you owe him, he comes quickly to receive (re-read and then do 10 bombjacks).  Kudos to Chaser for posting again. Kotter of the year nominee.
• Great seeing Cerrano and Atlas as they finished up their run. 45 miuntes of exercise and 2nd F.  Great combo.  They also did some calf raises and LBC’s (but missed out on the burpees)
• Well the Packers play the Panthers this week.  Anyone want to make a burpee bet?

As we stepped out of our chariots at the Pantheon, the rain began to pour, but our spirits were not impeded…. No FNGs, but Disclaimer Disclaimed anyway and we press on.

The Thang

Mosey to backside of school to basketball court for somewhat extended COP.

Variety of SSH, IW, Mountain Climbers, CDDs, Peter Parkers, and Parker Peters.

Mosey outside playground for “fence sprints”.  Line up at fire hydrant, sprint to steps, 50% pace on return.  Repeat for 4 total sprints.

Mosey around to front of school for the Main Event: Return of the Merk

Mosey for a lap around carpool circle, stopping 1/3 and 2/3 of the way for 10 count merkin variation.  Upon completion of loop, BTTW series with varying forms (hands out, raised, right leg up, left leg up, etc).  Merkin forms included:

• Standard American Merkins
• 3/4 Merkins
• Wide Arm
• Stagger
• Diamond
• Crucible
• Peter Parker
• Parker Peter
• Ranger
• BTTW Merkins

Finished up with short COP:

• 30 count flutter kicks IC
• 20 count LBC
• 10 count Merkins

NMM

Not much to add other than Royale’s observation that this was actually 210 Merkins total.  The men got after it today and there is something special about inclement weather workouts… A quote Cobra Kai shared after the Mog Mile comes to mind:

“The friend in my adversity I shall always cherish most. I can better trust those who helped to relieve the gloom of my dark hours than those who are so ready to enjoy with me the sunshine of my prosperity.”

This is the glue, where 1stF bleeds to 2ndF.  Don’t let your sad clowns friends miss out.

Announcements

Saturday 10/31 0600-0700 – Black Diamond at the Colosseum

Saturday 10/31 0900-1000 – F3 Dads at Colosseum for Middle/High School kids

Saturday 10/31 1700-2100 – Halloween Gathering at my house (Gears), food, homebrew, candy.  Catch me on twitter for info if interested.

Prayers

Kevlar still sick

Axl’s father’s with Pneumonia

Royale’s daughter with Pneumonia

All Dad’s for patience and wisdom in instructing our children

Honor to Serve.

Thirteen converged at TCES on a beautiful, cool morning for the latest edition of the Pantheon.  Here is what they did:

The Thang:

Easy jog around the big driveway with Karaoke’s on the curves.  Head into the field for COP:

All in Cadence:

SSH x 50, Merkin x 10, Squat x 25, Windmill x 15, Morrocan Night Club x 50, IW x 25, LBC x 25, Jumping Lunge x 10.

Pusharama:  CDD x 10/walk down to plank/Merkin x 10/down to 6”/back up to regular/hold/6”/drop on your gut/Superman-Parachute x 2/elbow plank and hold/regular plank/Merkin x 5/walk up to CCD x 10 (no break)

Mosey to end of field, partner up, and get ready for some long distance strength work (approx 75 yds)

Partner carry to end, flapjack, partner carry back

Wheelbarrow to end, flapjack, wheelbarrow back  – say goodbye to your partner.

Lunge walk down and lunge walk back

Bear crawl down and crabwalk back

Short mosey and get back in a circle (time running out!)

American Hammer x 25

Modified Hello Dolly (one leg stationary, one leg extended, and alternate) x 20

Line up for Indian Run around the big driveway – keep a clear distance between runners and sprint to the front.

COT

Wow – what a morning!  It doesn’t get any better than this for an F3 workout –   55 degrees, low humidity, and not a cloud in the sky.  All stars were out in the gloom this morning. YHC kept it pretty simple and led the Pax through all the F3 favorites.  No reason to travel very far on this great AO when you’ve got a perfectly groomed soccer field right in front of you.  The Pax worked hard this morning and it was a pleasure to lead another fine group at the Pantheon.   Well done, gentlemen.

Announcments/Prayers/Praises

Fastest 5K – come join the fun this Saturday, even if you don’t have a team.  Everyone will get a spot. T-claps to Zima and Anchorman for coming up with this CSAUP event.

Mud Run on Oct 24.    F3 Christmas Party, Dec 19.  Pay now if you plan on going.  Check the website and Twitter for details.

Continued prayers for the people in Columbia.

Replace “have to: for “get to”.  These are the words that began our work out.  Stemming from the gratitude I feel for our brotherhood and those that have offered support in the flood affected areas.  Its a constant reminder to be grateful for which I have been blessed.

“Follow me…”

COP: SSH, Merkins, Squat, SSH

The Thang:

Triple Nickels on the amphitheater hill.  5 reps at bottom, 5 reps at top, 5 times.

Round:

1. Merkins- Squat
2. Carolina Dry Docks- Lunge (each leg)
3. Donkey Kicks- Derkins
4. Monkey Humpers- Incline merkins
5. 3 merkin burpee- Jump Squat

COT

“At times our own light goes out and is rekindled by a spark from another person. Each of us has cause to think with deep gratitude of those who have lit the flame within us”

In life, relationships, our marriage, our work- we will inevitably plateau.  Be on the look out for that light for when you least expect, it will illuminate and rekindle that fire that drives us and gives us purpose.  Can be a PAX that tweets you up to check in on you(accountability) or can be the men that have unceremoniously head to our most grief stricken areas in the wake of the floods.  Find your inspiration.  Find your flame.  Be that flame for someone.  And when it goes dim for you, know that a rekindling is coming.

Prayers for Gecko’s father, Lugnut’s parents, Cornhole’s M, families of Columbia and each other.

Pay your $ for Christmas party.  Find the link on Funhouse’s twitter page or the newsletter.

L&R

Jekyll

YHC informed the PAX this morning that gloves were not going to be required.  That if we did everything correctly today, your hands would never touch the ground.  After all the merkins at Colosseum, today would be #legday.  No FNG’s present so a light disclaimer was given and off we went.

The Thang:

Run from the parking lot towards the street while doing the following dynamic exercises:

• Butt Kickers
• High Knees
• Karaoke Left
• Karaoke Right

By the time we hit the street we picked up pace for a brisk mile run down Hunter’s Run to the base of the stairway that leads up to #Pantheon.  SSH while we waited for the 6.

Time to “Ascend the Pantheon”: Basically run to each landing and complete the following exercises in an ascending pattern (had to modify here due to space limitations for jumping lunges).  Kept the Pax together for this.

1. 25 Monkey Humpers
2. 50 Calf Raises (25 each leg)
3. 75 Squats
4. 25 Monkey Humpers
5. 50 Calf Raises (25 each leg)
6. Lunge Walk to the final staircase (side note, picked up Senator Tressel here who can be seen running through the #Pantheon woods occasionally.  We’ll save that for another Backblast)
7. 100 Squats

A couple of needed 10 counts and we ran to the teacher parking lot in back.  A special thanks goes out to CSPAN for this one.  Next exercise was a…

10X10: 10 short laps around the parking lot with 10 jumping lunges after each completed lap.  Not the fastest way to complete 100 jumping lunges, nor the smartest. Senator bounced after showing us how it’s done!

Next, rinse and repeat with a 5X10: 5 laps with 10 Monkey Humpers after each lap

Mosey to the well lit wall on the back of the school for People’s Chair

• Regular
• On Right Leg for 10 count (crowd pleaser)
• On Left Leg for 10 count (crowd pleaser as well)
• Regular
• Rinse and Repeat

20 Step Ups each leg on the benches then mosey to the play yard

15 Kneetar N’Diayes IC

Run back to COT and sprint the last 75 yards

NMM

Thanks to all the PAX for their hard work.  I know I will be feeling this well into the latter part of the week.  Nice to meet Pick Six.  Not all Pantheon workouts are leg, so please come back for Burpee and Merkin day!  Pretty sure we clocked 2.5 miles +/- even with all the leggy stuff. Thanks to Cable Guy for “sound effects” and staying downwind.  Houska, keep it up brother.  You’re getting better every day! Proud and humbled to lead you guys.  Thank you for the privilege.

Announcements

• 10/14 Dredd and OBT to speak at Fort Mill Rotary (see Zima)
• 10/17 World’s Fastest 5K (Form a team, sign em up)
• 10/24 Mudrun (Royale and Cable Guy looking to get a team together)
• 12/19 Christmas Party (get registered for this ASAP)
• P200 Teams still forming.  If you’re interested, HC now!

Praise and Prayers

• Prayers for Mr. Clean’s Dad who will be needing heart surgery (stint or otherwise).  Pray for Mom as well as they navigate this process.
• Prayers for Corruption’s daughter Grace as she heals from ear surgery

Honor to Serve,

Zima

14 faithful arrived at The Pantheon (Pan-every Theon-divinity), some for an early run and extra credit, some just for a slice of pie from YHC, Cake Boss. As always I am humbled and honored to lead an F3 workout. it never gets old and I never take it for granted that I have an audience of men that came out at 5am in the morning for a quality workout and fellowship. I know there are many choices in the gloom, not only F3 choices, but other venues and options that men can participate, but when they choose to attend an F3 AO that I am Qing, I pray that I give them my best in all 3 Fs…..Fitness, Fellowship and Faith. The definition of Pantheon is to every god, as F3 is open to all faiths. Know there is something more & bigger than yourself! I am 3rd!

The Thang:

Light Jog out to Gold Hill Road, down the hill to the amphitheater

COP: 4 sets of these 5 exercises. I must say the I surrenders were a crowd pleaser.

10-Extreme Mtn Climbers (OYO)

10-Inch worm push ups (OYO)

10-Clam Shells (hands to instep) (Cadence)

10-Seal jacks (Cadence)

10-I surrenders (hands up, go to knees and stand back up) (OYO)

Mosey to the large field in the middle of the AO.

We spent a good amount of time here. I talked to the men about how we feel the need to play with fire. It could be putting a match out with our fingers or adjusting the logs on the camp fire with our bare hands…..bottom line is we think we can handle it and no harm is done, until we get burnt or worse. Sin in our lives is the same. We think we can handle things and no harm is being done until our life is engulfed in flames and we are looking for relief and medication. More to come……. 

60 yards apart. Start with one exercise, then run 60 yards, add the next exercise, then run, add the 3rd exercise and so on doing all 12 exercises on the last run. # of reps for each precedes the exercise.  

1-Merkins

2-SSHs

3-double count flutters

4-Freddy Mercs

5-Burpees

6-Squats

7-LBCs

8-plank jacks

9-diamond Merkins

10-donkey kicks

11-lunges

12-monkey humpers

Quads were feeling those last 3 exercises at the end, Some felt the need for competition and were racing each other, and some wanted to just complete the work. Either way, everyone did a great job and once again, I am humbled to lead such a great PAX.

So we make choices to do certain things in our lives that we think don’t harm anyone, like have a few drinks too many, using words that are not of the best vocabulary, looking at women other than our wives with lust and desire….on and on and next thing we know we are dealing with a blazing fire at home, work all around us and we say…..how did I get here? One choice or decision after another gets us to where we are. Make godly decisions men and honor the promises you made and live to honor your creator not any creation.

I look forward to posting at The Pantheon again soon. It is a great AO and PAX out there!!

Finish Strong!

Cake Boss