Tag: Anchorman

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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Honoring Special Agent Forrest Leamon at HoneyBadger – 8/13/18

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24 #HIM joined YHC (25 total) to honor Special Agent Forrest Leamon at the 8-13-18 edition of HoneyBadger.

U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed. He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.

Warmup:

  • Mosey around the parking lot 1 lap
  • 50 Side straddle hops
  • 21 double count windmills
  • Downward dog to honey mooner x3
  • Small arm circles
  • Big arm cirles
  • Reverse small arm circles
  • Reverse big arm circles

Mosey to the pull up bars.

The “Forrest” WOD:

3 rounds for time:

  • 20 L Pull-ups
  • 30 toes to bar
  • 40 burpees
  • 800M run

COT

Announcements:

  • Weekend events honoring #HIMs CSPAN & Rooney
  • #218in18
  • SiteQ Meeting this Wednesday

Prayers:

  • Parents
  • Kids back to school

– Ginsu

 

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August 2018 – Impact Convergence

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On the morning of Friday, August 3rd, 61 Men of High Impact joined Homebrew, Deacon, & Jiffy for some #Convergence work.

For this Round Robin of Pain, we separated the PAX into 3 groups and rotated to each station for 12 minutes.

Station 1 – Jiffy:

He had setup a row of 4 cones in the bank parking lot and ran the PAX through the following exercises.

  • 5 Burpees OYO
  • Straight suicides
  • Lunge walk, 10 squats at each cone
  • Bear crawl, 10 merkins at each cone
  • 15 American Hammers in cadence
  • Suicides with 3 Bomb Jacks at each cone
  • Broad jump to each cone, 5 lunges each leg
  • Crab walk, 5 diamond merkins at each cone
  • 15 LBC’s in cadence

Station 2 – Deacon:

Find a partner

One partner runs to Pizza Hut and back while the other does a series of exercises until the team does merkins (100x), Squats (200x), LBCs (300x).

  • Partner Drills (Round 1) – Partner Big Boy Sit Ups (15x for 2 rounds), Partners Push Ups (15x for 2 rounds), Partner Leg Lifts (15x for 2 rounds)
  • Partner Drills (Round 2 if time permits) – Partner Wheel Barrels to each side of the parking lot (2x for 2 rounds), Partner Ski Jumps (15x for 2 rounds)

Station 3 – Homebrew:

4 Corners and Burpee Roll

PAX were divided into four groups, with one group being sent to each corner. Complete all exercises listed at your corner then bear crawl to the center. At the center was a large foam die. One PAX would roll the die for the group to determine how may burpees everyone would do. Amazingly, only one 6 was rolled all morning – I’m lookin at you IceT. Once the burpees were completed, crab walk from the center to the next corner going clockwise. Rinse and repeat until all corners are done or time runs out.

  • Corner 1
    • 40 SSH
    • 40 Plank Jacks
    • 40 Mountain Climbers
    • 20 Crab Cakes
  • Corner 2
    • 15 Merkins
    • 30 CDD
    • 15 Wide Arm Merkins
    • 5 Kraken Burpees
  • Corner 3
    • 10 Donkey Kicks
    • 50 Calf Raises
    • 40 Monkey Humpers
    • 20 Lunges
  • Corner 4
    • 10 Big Boy Situps
    • 20 Hello Dollys
    • 30 Dying Cockroaches (double count)
    • 10 Boxcutters

There were prayer requests for family, school returning and those with health needs.

Cakeboss took us out in prayer.

Great job, Homebrew, Deacon, & Jiffy!

– Ginsu

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Stairway to Heaven – 2

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14 was the count this fine August morning at Footloose.  That was 13 HIMs that did not know what was planned.

No FNG’s – quick disclaimer – mosey around the back of First Baptist

Warmup:

  • SSH’s in cadence
  • Low Slow Squats in cadence
  • Windmills in cadence
  • Cherry Pickers in cadence
  • Wall sit with each PAX giving a slow 10 count

Head across the street and down the stairs to the other side of Church of God.

We talked about the word of the month…Presence.  Where have you seen God’s presence this week in your own life or the lives of those around you?

Then it was time for The Thang

Partner up – size does not matter.  Each partner will do two rounds of each exercise, with one partner “running the stairs” and the other doing the exercise, then switch.  The different exercises were as follows:

  • Lunges
  • Monkey Humpers
  • LBC’s
  • Squats

When I say you run the stairs, starting on the right and working to the left we went up one section and down the next all the way across this nasty staircase (see Google image below…all sections were open, but boy did this suck especially after 2-3 times…that’s when it started getting really nasty).

So, my goal is that each time we get up today from behind our desks, each of the 13 other PAX will be muttering “Smithers!” under their breath 😉

Thanks to Beacon for the opportunity to lead at Footloose!

Smithers…out!

 

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Barney Fife’s Ballroom VQ

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The Message:

Since this was my VQ I was not overly confident and could feel the butterflies doing side straddle hops in my stomach. I had made a homemade deck of workout cards that I was looking forward to trying out. However, the best-laid plans of mice and men often go awry and my plan quickly fell apart. I am ashamed to admit that I underestimated my fellow PAX. My plan was based on a group of what I assumed would be 5 – 10 that would eventually draw 5 cards each by the end of the workout at which time we would compare hands for a modified game of poker.

As I stood in the gloom waiting to give my first disclaimer I was pleasantly surprised to watch the steady stream of vehicles arrive, one after the other. By the time 5:15 rolled around there was a total of 26 of us and I was less nervous and could feel the support in the air. I quickly realized that I would have to modify my plan but I was happy to do it because no matter what happened I knew I was among good friends that would be quick to help if necessary.

After stumbling over a barely adequate disclaimer we started with a CoP warmup:

  • Windmills
  • Side straddle hops
  • Hillbilly walkers
  • Carolina dry docks

After the warm up it was time for a short mosey to the football field.

The THANG:

The PAX lined up on the goal line and planked while one person at a time sprinted to the 40 yard line, drew a card and brought it back and called their exercise out in cadence. After each PAX brought one card back for a random beat down that worked the legs, arms and abs we split up into 5 groups on the field. Each group used the 5 workout cards that they had drawn from the pile and moved to the next group of cards when they were done. After each group worked through all 5 sets of cards we lined up on the 40 yard line for more sprints:

  • 10 yard sprint, imperial walkers back
  • 20 yard sprint, power skip back
  • 30 yard sprint, hillbilly walkers back

We moseyed back to the parking lot for CoT where I explained to the group what an enormous impact my F3 brothers have had on my life since I began coming in April and we all welcomed FNG Flyby to the family.

Thanks to Short Sale for giving me the opportunity to Q, I thoroughly enjoyed it and promise to make it SUCK more next time. Thanks to all the PAX who came out and showed their support.

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Board of Pain Week 4

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12 came out for the final week of the Board of Pain.  T-claps to Jekyl for bringing this back!  It is a great test to see where you at and everyone pushed incredibly hard today.  It was good to have Aquaman back in the fold and no surprise that he and Topham were out in front today with River Rat just slightly behind.  Looking forward to it again next summer.

The Thang:
Finish each exercise before moving on to the next. After each exercise is complete run out to first light pole and back.

  • Burpees – 100
  • Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
  • Ski Abs – 100
  • Merkins – 100 – Soprano (60)
  • Deep Squats – 100
  • LBCs – 200 – Norm (90)
  • Carolina Dry Docks – 100 – Barry Manilow (C)
  • Russian Twists – 100 – Manifold (30), Band Camp (77), Anchorman (53), Lil E (12), Trucker (???), Taz (C)
  • Mac Tar Jai– 100
  • Jump Squats – 100 – Sir Topham Hat (C), Aquaman (C), River Rat (1)
  • Mountain Climbers – 100
  • Shoulder Raises – 200
  • Mary Catherines – 100
  • Hello Dolly – 200
  • Wide Arm Merkins – 100
  • Squat Jacks – 100
  • Nippler– 100
  • Burpees – 100
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The Sweati CSAUP

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50 Pax posted to the inaugural summer CSAUP we call the Sweati (the evil, yet misunderstood, brother to the Yeti). Some rucked. Some ran. It was a perfect morning to get in some #zimamiles. Got to say it was quite a beatdown. If your were there, you know what happened. If you weren’t…#cobains. You’ll get your chance next summer. Until then…

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A Moderate Ballroom Dance

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Honored to Q The Ballroom, thanks to Short Sale and 13 PAX

5:15 and one coming in hot, wait or go? and we’re off

Mosey to the lot on the other side of the school, circle up
10 x Hillbilly Walker, 10 x Windmill, 20 x MN Club, 15 x LBC, 10 x Imperial Walker, 10 x Weed Puller, 20 x OH Claps, 10 x Dying Cockroach

Mosey around to the back of the school near the bridge, circle up
10 x Stationary Toy Soldiers, 10 x Richard Simmons, 10 x L S Squat, 10 x Hello Dolly, 10 x Travolta, 10 x Scorpion DD

Mosey across the bridge and around the outside of the football field to the cinder block lot
Back and forth across the lot
Karaoke L, Karaoke R, High Knees, Power Skip, Butt Kickers, 1/2 Squat Walker:1/2 Jog it out, 1/2 Bear Crawl:1/2 jog it out, 50%, 75%, 100%

To the edge of the lot for suicides
20 x OH Claps
20 x OH Claps, 10 x Donkey Kicks
20 x OH Claps, 10 x Donkey Kicks, 10 x Squat Jumps
20 x OH Claps, 10 x Donkey Kicks, 10 x Squat Jumps, 10 x HR Merkins

Walking 10 count to the other side of the lot for a different perspective
20 x MN Club
20 x MN Club, 10 Plank Jacks
20 x MN Club, 10 Plank Jacks, 10 x Monkey Humpers
20 x MN Club, 10 Plank Jacks, 10 x Monkey Humpers, 10 x Makhtar N’ Diayes

One more time ish
20 x Arm Circles
20 x Arm Circles, 5 x  Flying Squirrels
20 x Arm Circles, 5 x Flying Squirrels, 10 ea Stationary Lunge

Mosey back the long way, around the outside of the field, across the bridge, back near COT for some Mary, 10 x LBCs, 10 x Freddie Mercury, !0 x Travolta

Looks like we made it,

Barry Manilow

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Christmas In June – Footloose Breakdance Style

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I saw my opportunity and took it. Beacon offered up the lead this week for Footloose and I had an evil plan in mind. It had been a while since I q’d a 12 Days of Christmas fun fest, probably since last Christmas if not beyond so I quickly found a list and checked it twice.

As with the equally evil song The Twelve Days of Christmas, you repeat each exercise just like you repeat each gift until you have covered all twelve. In this case no singing off key was required.

The Thang went something like this:

1-Run around the church building
2-Turkish getups
3-Jump squats
4-LBCs
5-Diamond Merkins
6-Imperial Walkers
7-Rosalitas
8-Slow flutters
9-Low slow squats
10-Lunges (ten each leg)
11-Merkins
12-Burpees

Sadly we ran out of time and we made our way back to COT and hit round eleven. I’m sure noone is sad we missed out on twelve burpees. Especially me.

It’s a simple you v you style workout, and I hope it made you get a little stronger and sweat a little more, I know I was sore today the more I sat at work today.

I hope what I shared about money will make you think as well. We have so much and are so blessed in many ways. What are you doing to make a difference and impact your world?

Thanks for the opportunity to lead.

DT out.

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PAINtheon Games 3.0 (The Time I Posted the Scores)

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This morning 9 Pax woke up and chose to do the harder thing. It’s not like they didn’t know what was coming (they did). It’s not like they had never done this before (most had). They just chose to get better.

PAINtheon Games was born out of doing something stupid (see: CSAUP) to celebrate the anniversary of Pantheon. We then decided annually wasn’t enough and we hold the “half anniversary” at the Coop (I digress). So Pax showed up to celebrate the 3 year anniversary of Pantheon. This is how it went down…

Warmup: SSH, Windmills and Mountain Climbers

Mosey to front of school. PAINtheon games begin:

  • 2 Minute AMRAP Merkins
  • 2 Minute AMRAP Sit-ups
  • 2 Minute AMRAP Burpees
  • 100 Yard “Bear Crawl” Dash
  • 1 Mile AYG
  • Timed BTTW (as long as you can hold it)
  • Timed 6” Hold (as long as you can hold it)
  • Burpee Chase (Race the Carpool Lane .33 mile and do 5 Burpees at each corner 20 total)

Scores are listed below:

PAX Name Merkins Sit-Ups Burpees 100 Yd BC Dash 1 Mile BTTW Time 6 Inch Time Burpee Chase
Never Never 35 55 28 2:11 8:50 0:50 0:45 4:10
Sugar Daddy 68 72 28 1:29 7:06 1:03 1:00 2:35
Olaf 52 61 28 1:14 7:30 2:03 0:57 3:34
Wild Thing 67 49 31 1:19 8:06 0:44 0:52 3:38
Bolt 74 69 37 1:17 6:44 2:10 1:00 3:33
BMT 45 52 25 1:29 8:22 0:40 1:10 2:35
Fishsticks 82 58 30 2:05 7:00 0:55 0:55 3:17
Atlas 85 70 30 1:40 7:22 1:02 1:30 3:25
Cornhole 50 50 25 2:09 9:10 1:00 1:00 4:16

NMM:

Huge Tclaps to the Pax that showed up. They really got after it and didn’t hold back. I apologize to the Pax from PAINtheon 2.5 at the Coop, the time I didn’t post the scores. I will look for them and see if I can get it out in a BB (no promises). I’m inspired by the guys I see in the gloom. We’re all just ordinary guys doing some pretty extraordinary things before 6 AM (thanks for pointing that out Anchorman). Keep getting better.

Prayers and Praise: Did the #oldschool CSPAN round the horn #praise&prayers

Announcements: H&C this weekend, Sweati in July, Read your newsletter

BOM on Anchorman

Aye,

Zima & Anchorman

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