So full disclaimer- whenever I do extended versions of jumping lunges- I’m like Darth Vader with new legs (see SW episode III) for days.  Welp, its Friday, the work out was Wednesday and I can barely squat to put socks on.

Baker’s Dozen took on the leg and core #soremachine.  Opened with laps of karaoke, toy solders, butt kickers, high knees.

On to the field- 16’s in each corner with Scorpion Dry Docks (one legs raised) and Jumping lunges.  16:1, 15:2, 14:3, 13:4, …1:16. Brutal smokefest.

back to lot for COP.  PAX holds plank while 1 takes lap.  10 minutes.  #awful

COT

Theme for the day/week is to have the courage to ACT on what you KNOW is right.

Good stuff brothers

As the fog rolled in 11 PAX and 2 FNG’s were there to see, feel, and smell what we are all about. Happy to be apart of this growing fellowship! Axl gave the disclaimer and mentioned modify several times to the FNG’s as he EH’d both this morning. Maybe he was scared we would hurt them?

Axl on warm up, run around pick up lane w/ series of high knees, butt kickers and karaoke. Circle up and Axl on count.

SSH IC X 25

IW X 25

Merkin X 25

WM X 25

Squats X 25

Axl Protractor 6″, 90, 45, 6, hold back up to 90 and repeat

Hand off to Cerrano with a quick 20 burpees OYO since we are at The Burpee Pantheon with reminder from Axl about hurting FNG’s. Sorry guys!

Short mosey around to back playground. Half Pax heads to basketball court for full length suicides while other half complete 30 swing crunches(surprising crowd pleaser). Suicide Pax come back and complete crunches. Rinse and repeat this time with derkins. Run to next playground for 30 dips then mosey to worlds most groomed soccer field. Circle up for duck, duck, bear(same as goose but bear crawl around while Pax planks).

Sprint work:

Sprint 50 yards and the complete 10,20,30

1st: merkin, LBB, standing lunge

2nd: CDD, Russian twist, squat

3rd: wide arm merkin, knee tucks/ box jumps/ burpees(10)

Ab lab was PAX choice for 6 minutes.

Had some new faces besides the two FNG’s this morning. Good to meet you Bing and Post(think that was you name sorry phone was muffled)! Pleasure to lead and hopefully closer to becoming #HIM. Welcome Beltway and Hauschka glad to have you and great job guys!

Announcements:

Good luck BRR guys including Gekko who posted while prepping for the run.

Camp Care 5k for the non BRR PAX this Saturday @McAlpine. Stang and Decibel.

October 17th Worlds Fastest 5k(hate I’m missing this)

October 24th MarineCore mud run. Get your teams together!

Prayers:

Axls good friend Yvonne battling stage 4 cancer and her husband Tracey(great people by the way)

BRR guys being safe and injury free

Colombia mission group and safe return

Sister in-law with cancer

Prayers for all struggling marriages including Wheels brother and wife. Too much struggle in marriage these days and couples giving up on marriage without working at it everyday. Guys, marriage is always a work in motion but it doesn’t just fall in place it’s a constant work to understand, compromise and please your spouse. I’ve noticed at the end of the day making my marriage happy and healthy makes me the #HIM I try to accomplish daily.

Thanks to Ron(Beltway) and FNG for taking us out in prayer.

Great to be apart of it,

Cerrano

12 #HIM took on the Challenge of the Pantheon.  Thank you Zima for the opportunity.  I wanted to do something a little different but keep the workout challenging and use Notre Dame’s football field.  There is a soccer field (unlocked) that I am not sure has been used at previous workouts.  Very high green grass.  The kind that the Fighting Irish use so down the “SEC” and Clemson speed players.  We almost needed cleats (the long ones) or just take shoes off.  Touchdown Jesus monument could have been there.  I believe they have now installed artificial turf (sad), that grass was a tradition as leprechaun would leap out of the tall grass.

Warmup:

Mosey 3/4 around the large TCES campus to the Kindergarden playground.

40 SSH IC

25 IW IC

25 WM IC

The Thang:

Grab a bench for 20 dips and 20 derkins.

Mosey the rest of the way around the campus to Tega Cay Drive.

Stop for 20 Monkey Humpers facing traffic.

Go down hill to ND Stadium.

Partner up for wheelbarrows across field,

20 MNC IC

Bearcraw across field

20 MMC IC

High Knees across field

10 WA merkins IC

High Knees across field

10 WA merkins IC

Butt Kickers  across field

10 diamond IC

Butt Kickers across field

10 diamond IC

25 Morockian Nightclubs IC

Jack Webb 1:4 up to 10/40, noticed that this was the virgin Webb for a few of the Pax.

5 lunges across field, 5 squats, 5 lunges 10 squats, lunge rest of the way across field, 20 squats, rinse and repeat.

5 Burpies IC (5 count)

Evil 8 (2 rounds).  The Evil 8 is 4 exercises, 1 for each corner of field.  You move from corner to corner in a figure 8 movement.  Where the figure 8 intersects you do another exercise.  So you never do more than 2 corners without doing the center exercise.

Corner 1 10 merkins

Corner 2 10 squats

Intersection (center) 5 burpies

Corner 3 Mai Tar Jai

Corner 4 Knee Tar Jai

No one had heard of the Evil 8 (stolen from F3 Lexington), so it is a good one if you are not on a hill for a Crazy 8.

Good to meet WIllie and Kenny Rogers.

COT

Read newsletter for announcements.

Remember events on 9/12

Invergence on 9/18 with Dredd and OBT

Prayers for the injured PAX.

Honored to Serve.

Fourteen men converged on the soggy campus of Tega Cay Elementary for another beatdown at the Pantheon.   Here is what they did:

The Thang:

Nice,  easy jog around the loop in the front of the school, and follow the path to the basketball court in the back for COP:

All in cadence:

SSH x 50, Merkn x 10, Windmill x 20, Squat x 25, LBC x 25, Diamond Merk x 15, IW x 25,         MCx20/Peter Parker x 20/6″ hold/Parker Peter x 20/6″ hold (no break)

Mosey to the swingset and split into two groups:

Group 1:  Ab swings

Group 1:  Jump up, grab the top cross bar,  and swing through.

Flapjack when everyone swings the lengh of the swingset  (15 reps.)

Mosey down one flight of stairs to the retaining wall and count off by 2’s

Group 1:  Run down the stair flights  all the way to the bottom and head back up

Group 2: Choose a wall height (Olympic, NCAA, Varsity, JV, or Middle School),  pull yourself up and jump down.  Continue pull ups until Group 1 gets back.  Flapjack

Mosey over the the ampitheater base for modified Jacob’s ladder:

Round 1:  5 merkins, bearcrawl to 1st tier, 10 merkins, bearcrawl to 2nd teir, 15 merkins, bearcrawl to 3rd tier, 20 merkins, run back down the hill and plank.

Round 2:  Same as round 1, but do dips and crabwalk to next tier, run back down hill and plank

Round 3 Same as round 1, but do burpees and run to next tier.   Mosey to COT after completing last set of burpees.

COT

Moleskiin

This was my VQ at the Pantheon and it was great to have 14 strong for it.  Had fun trying out new things at a new AO, and as usual, I was a little leary about doing certain things (running stairs in the dark, jumping and grabbing a big, wet crossbar), but thankfully no one slipped or tripped,  and we all made it to COT in one piece.   I appreciate the Pax keeping me from ‘clotheselining’ on that yellow chain at the start of the workout.   My ankle is still healing from stepping in a pothole last week – #notpayingattention

Have to shout out to Aquaman who led the pack on the Jacob’s ladder,  and to the one or two (Chaser?) who chose the Olympic height retaining wall for the pull ups and did a bonus round – respect!

Great work by everyone today.  It’s always a pleasure to lead such a fine group and I can’t think of a better way to start my Wednesday.

Announcements:  check the newsletter or Twitter.  It’s all there.

Prayers:  forgot to ask for prayer requests this morning.  My apologies, men.

So, it had been a bit over a week since YHC had been out in the gloom as I’ve been nursing a shoulder.  However, the calling came to lead at one of my favorite AOs so I shunned the #fartsack and got after it.  Clowncar traveling with CSPAN has given me a good idea of what that particular #HIM loves to hate during workouts.  Also, there were a lot of PAX who were getting in that BRR extra-credit by running to the workout which also adds a little Q-centive…..the Weinkie made itself.

VQ Warm-up by Axl

• Started off with a mosey that included some high-knees, butt-kickers and karaoke – this was unplanned between Axl and YHC but worked perfectly to get those legs stretched out.
• Circle up and go through some of the standard warm-up exercises and then the hand off.  Great work, Axl.

The Thang

• Quick mosey over to the amphitheater where the Pax would get to work those stretched out legs. Line up at the bottom of the amphitheater and get after it plyo/tabata style.  Each exercise is done AMRAP for 90 second.  Then a 30 second rest…and by rest, I mean run to the top of the amphitheater hill and back down.  We managed to get through 2 rounds of the following before moseying back to COT.  Here is what the Pax endured:

1. Burpees…always burpees;
2. Tuck Jumps w/ Back Fly movement (CSPAN favorite – again….his “modifications” would make the water aerobics crowd scoff)
3. Broad Jumps
4. Bent Over Side Tap Hops – get in squat position and stay there while doing a version of the unholy love child of SSH and WM.
5. Single leg jump rope
6. Mak Tar Knee Ji
7. Power Jumps – basically a tuck jump but you slap your knees (CSPAN….)

Announcements and prayers/praises then the BOM take-out.  Great stuff and always an honor to lead.  Thanks again for the Qvite and for Axl stepping up to VQ the warm-ups.  Aye!

Moleskin

• Great work by all today and glad to have Flacco back in the gloom…although I thought we had lost him at one point.
• Also, a shout out to my man Apache for crossing the river and bringing it to the gloom like only he can!

5ish PAX rolled out of bed Aquaman ran to AO and Senator Tressel ran all around us like a pack of wolves,I think he popped out of the woods to scare us a few times.

The Thang:

.4 mosey to amphitheater for warm up

50 SSH

30 Apollo Onos

20 Mountain Climbers

20 Squat Jacks

Reminded PAX it would be leg/core day since Aquamans Dora killed my shoulders and arms the day before. That being said we did some hill sprints to top of hill and layed down for some Freddie’s 20 OYO and back down for 20 Russian Twists. Rinse and repeat X’s 3.

Mosey towards back of school, stopped for 20 or so broad jumps.

This lined up the leg/ab Dora. BTW I planned this before Aquas Q. First two Dora’s warmed us up for 3 and 4.  Partner up and complete the following:

100 knee ups while partner sprints approximately .25 mile

200 Flutters

Then off to Stairs, if anyone has been to Pantheon knows these stairs are similar to climbing a Mayan ruin.

300 bombjacks while partner sprints up stairs single step(Crowd Favorite)

400 LBC’s to finish stair workout

Cool down .5 mile mosey to front of school for wall sits. 10 count down the line with leg lifts while the burn sat in.

A pleasure to lead and become #HIM with a great group of men and thanks to Zima for the opportunity to lead and work on my own leadership at a great AO. Thanks to the PAX for helping me become The HIM I strive to be.

Announcements:

8/8 Gladiator games, coffeeiteria, F3 golf. Sorry guys I’m out of town.

Prayers, to Royales Sister in-law, niece and nephew. I’ve been thinking and praying for them a lot.   New job and the unknown for myself. Praise to the excitement of the unknown and challenges that come with the new job.

Praise to Aquaman and Willy for defining accountability this morning and is something that continues to push me each morning mentally and physically. Without accountability I wouldn’t be on my way to becoming a #HIM. Thanks to all that continue to raise the F3 word and definition, and proceed to make us all better men.

Ceranno

11 of the best from Alcatraz/the Fort showed up at Pantheon despite the warning that today would be leg day and that Dora now knows how to count to 5 (hundred that is). Disclaimer was noted. And off we’d went.

The Thang

Warmup lap around the big loop with butt kickers, high knees, walking quad and hamstring stretch, skips, and karaoke with some regular running.

Circle up for SSH x 20, IW x 15, Windmills x 10, Hillbilly walkers x 10

Partner up and get ready for Dora 1, 2, 3, 4, 5. 1 partner runs the front drop off area down and back while the other does the exercise. Switch when runner returns.

100 jump lunges

200 bombjacks

300 monkey humpers (it’s not hump day without them)

400 squat

500 calf raises

Keep running until the 6 is finished. Or finish with more calf raises

Mosey to the wall for some peoples chair

Finish with abs LBC x 10, flutter kicks x 10, Freddy Mercury x 10, dying cockroach x 10

Mosey back to flags for COT

Announcements – Everything on 8/8. Goruck Kill that 5k in September. Running a special on it now

Prayers – Niece having heart surgery (think it was Royale), Gears for being back in the gloom after vacation

Moleskin

1. Thankful for this group and the opportunity to lead it.  Thanks to Zima.  Always good to see my Alcatraz/Tega Cay brothers

2. The heat and humidity lead to Aquaman taking of his smelly shirt. Then Gears followed suit. By the end of the workout it looked like we were playing shirts vs. skins pickup basketball

3. Great work by all PAX today. Little bit of grumbling during the 500 calf raises, but at least it wasn’t Burpees. Kudos to those that got up a few minutes early and ran to Pantheon. Extra credit always makes you a HIM

4. Always strive to #getbetter

Disclaimer (statement witnessed by Legal Counsel…no FNGs)

Corruption on VQ:

Very short Mosey

VQ COP was well executed

Obviously Corruption has some great potential…all Site Qs get #HIM on the schedules

CSPAN on Q

Off and running, we made a bunch of laps around the parking lot with a bunch of stops as I was trying to loosen my legs up…#old #fail #didNOTwork

We did a bunch of very slow Americans where to insure proper form we touched our chin on the pavement…try it #makessomethingBADworse + made my shoulders sore

Meat and Potatoes of the morning was 5 burpee broad jumps laps across the parking lot with return of lunge walk back #awful and a 10 lap x 10 squats sequence #COBAINS to all of the PAX who were too sore to run on Thursday

Finished out with some Derkins with our feet on the fence…

Finished up with ABLAB

COT (circle of trust)

Prayer & Praise, BOM, and a good discussion and fellowship post workout.

Moleskin:

It was my honor to Q with Corruption for his VQ…appreciate the invite to this new AO…really fun group this morning, and a great morning with a bunch of #HIM

Be a better man today than you were yesterday,

CSPAN – over & out

Always a pleasure to lead a group of men like the ones that were here today.  Determination was shown by these 10 warriors.

Mosey around the drop off line.

Mosey to the outdoor theatre

Circle up:

Imperial Walker x25, CDD x15, Cotton Pickers x25, Merkins x15, Windmills x20

Mosey to theatre tiered hill:

Bear Crawl up with 10 merkins at each of the four tiers

Backward run up with 10 burpees at each tier

Backward bear crawl up with 20 LBC at each tier

Break into 5 groups spread equally around drive way: Group 1: Merkins, Group 2: Alternating lunge Group 3: CDD  Group 4: Squat.  Group 5 do 5 burpees and run to next group and tag them and send them to the next station, etc until all stations are completed by each group.

Ab Lab:

Twisting elbow plank x15, Freddy Mercury x15, Rocking elbow plank x15, LBC x20

Welcome FNG Scrap Yard and Happy Birthday to Rowan (Zima’s boy)