Esso brought back the poison picking to the PAX… He encouraged PAX participation, but then flipped us and had us painfully reminded that we each have our burden to bear, but we were also pointed toward the lesson that our brothers in the gloom are there to help carry the load and 3 is better than 1. Excellent leadership professor…
Tesh brought the pain in the way that only he can. It hurt so bad I don’t even remember what he did to us… That said, it was my birthday and I forgot my age…
Not sure if this is some sort of record, but April is absolutely a blur. I will have to go back through and see how many were led, but it was a lot. Happy birthday to me.
So you gotta love weird things that happen in the middle of a pandemic, today I had scheduled myself as Q for Milkshake, months ago. Had no idea it would be the actual return of Milkshake after almost two months off. I’ve missed it, don’t know about you guys.
We made our way from our temporary AO and headed down next to LPL stopping along the way for some exercises now and then.
We made observations about strange traffic lights and how tight on security certain companies are. You know, the usual.
After we made our way back, we did some stretching and talked trash about the regular Fort Pax and their stretching form. You know, the usual.
It was good to be with you guys again in person, and have some fellowship as we burned a few calories.
Good to have Boogie Down back after being on IR and congrats to proud poppa Wegmans!
Until next time… the Thrill is gone!
It’s been a wild and weird year this year hasn’t it? I took a break from in person workouts until I got used to this new normal and last year I decided to just go for it and start posting again in person.
UHaul thought it would be a good idea to let me Q again, I guess. I’m just making up stuff at this point but here’s the real workout.
I call it Double Trouble.
One exercise with the bells, one body weight or with the bell if you feel spunky.
Round 1, 10 each exercise, Round 2 15 and Round 3 25 each of the following:
Swings
Turkish getups
Goblet squats
Flutters
Curls
Merkins
Tricep extensions
Squats
Sumo squat
LBC
Skull crusher
Rosa Lita
Dead lifts
Calf raises
Lawnmowers
American hammers
One arm dead lift
Moroccan night club
Between Round 1 & 2 we ran a bit to the church and back.
Thanks again for the opportunity to lead UHaul. It’s good to be back out in the gloom.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Be careful when you reach your direct messages. You never know what they will lead to. Just kidding.
JWow reached out and I happily signed up to Q today for my first virtual/Zoom Q at Armory. We talked a bit about my mom, some her favorites, her mental illness and then on to more general topics of mental health.
As I mentioned today, get help if you need help. I am here for you if you need help. You can reach professionals at 1-800-273-8255.
On with the show!
For our first two rounds of exercises, the number is pulled from something regarding my mom:
Elvis and Ricky Nelson were two favorites of my mom and these are some stats about them…
Elvis – Born 1935 – Passed away age 42
Elvis – 33 #1 singles
Ricky Nelson – Born 1940 – Passed away age 45
Ricky Nelson – 14 Top 10 singles
35 Kettle bell swings or Calf Raises
42 Goblet squats or regular squats
33 Curls or Big boy situps
40 Skull crushers or Moroccan night clubs
45 Flutters
14 Turkish getups
Mom was born 1945 – Passed away 2014
Mom and Dad were married 49 years
Mom was 69 years old and passed due to kidney failure caused by long exposure to mental health medications
45 American hammers
14 Cleans or Flying squirrels
49 Merkins
69 Flutters
Next we talked about the following:
20 veterans commit suicide every day.
77% of suicides are male.
10% of men experience daily depression or anxiety (reported)
36% of psychological referrals are for me.
20 Lawn mowers
77 Rosa Lita’s
10 Burpees
36 LBCs
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Thanks JWow for the chance to lead. I can’t wait until we are all back in the literal and not virtual Gloom! Make yourself and the world a better place today.
The Thrill is gone!
Today the sun came up again. The birds were back and singing. The world continued to turn. And then Milkshake was back as well.
Despite the unrest this week due to the Corona Virus, F3 was on and Milkshake was no exception. I received a text from Shady yesterday asking if I wanted to reopen Milkshake, and I said absolutely.
What I didn’t know is that this morning would be a special one. Overnight Uhaul told me he had been coaching his 2.0 Bowser to call cadence on his own. So I planned to let Bowser lead his first exercise, in cadence.
First time I offered, no dice. Second, the same. Third time was the charm and after some prodding all the Pax counted cadence with Bowser until he got his footing.
Well done Bowser! You did something that many grown men refuse to do! I’m expecting great things from you in the future! Keep EHing your friends and keep posting buddy.
So besides the VQ of sorts, we roamed around the peach fields (on the sidewalk) and did a few exercises and some walking and some more exercises. We didn’t touch each other (probably always wise) or benches or whatever, just in case but we still got a decent workout in at low impact/intensity.
Thanks for coming out for an impromptu Q as Milkshake was closed until the Mike Doty race was postponed.
Keep calm and carry on.
The Thrill is gone!
Boss Hogg threw out a challenge to see how many PAX would show up at the Ballroom. As usual, the PAX did not disappoint. 39 was the count.
Boss Hogg arrived in his all white Q outfit. Disclaimer was given. A quick message was given about the power of being an influencer. PAX were reminded to always pick up the 6 and to encourage the guys around them.
The Thang:
Mosey to the center of the football field for a quick warmup:
Next was a Guillermo 1-2-3 (Dora’s little brother). Similar to a Dora but PAX break up into two groups instead of pairing off in partners. All exercises are done in cadence with a focus on form, not speed.
Exercises were:
The other group started at the goal line, bear crawled to the 20, ran to the 50, did 1 burpee, and returned to the goal line. Teams switched back and forth until all exercises were complete.
With the remaining time, the PAX moved to the track for some large dice fun. One die contained the name of an exercise on each side. The other 4 were used to determine the count. Dice were rolled, exercises were done, and the PAX moved 1/4 of the way around the track. This was repeated until the group had moved all the way around the track.
Time was up and the group headed back to COT. Announcements were made. Prayer requests focused on physical healing and marriages. Due to the overwhelming support from the PAX in attendance, $1,000 was donated to Classroom Ready.
A great reminder to all PAX, don’t just be influenced but go out and be influencers!
10 men showed up at the Snake Pit for a VQ by YHC. I’ve been to DBES many times but a first for CRHS. Gorgeous campus with lots of fun to explore.
we kept it simple for our Metallic Kettle Bell workout but I’m looking forward to coming back for another round in The Snake 🐍 Pit
Pleasantries were had and away we went …
mosey around the lot for dynamic warm up
back to the Bells
mini board of pain
only 5 exercises 1 lap 5 rounds
Reps of 50, 40, 30, 20, 10
good times by all. Solid tunes by UHaul but once REM came on I had to get the Viking Metal playing. Only downside were the commercials on my cheap Pandora 🤷🏻♂️
thx 3D for a great time with great PAX.
peace ✌🏻
Cake Boss Out
What an amazing day in the gloom! The temperature was perfect and the rainy forecast held off. Long Shanks posted this morning after a solid season of coaching basketball. YHC posted with Hasselhoff two days in a row. Each #HIM stretched themselves to the next level (literally, given our two broga sessions during the workout).
The Thang
Mosey to the parking lot with basketball courts:
Warm-Up: Broga, SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (15x)
Mosey to the driveway behind the building.
Dora – One partner runs to the top of the hill. The other does exercises then alternate until the team of two has done: Merkins (100x), Squats (200x), LBCS (300x)
Mosey to the back of the building for Balls to the Wall, People’s Chair/Wall Merkins (3x)
Mosey to the starting parking lot
Ab lab and more broga
Moleskin:
Freedom is a privilege and responsibility. You have the freedom to choose how you react to situations. Sometimes, we are chosen to be tested by troubling situations.Our response to those tests helps define us.
Unfortunately, we often think of the “what ifs” when the future is uncertain or bleek. Those what ifs tend to take us down a downward spiral of negativity.
We can also respond to troubling situations with an optimistic approach of “God Is.” Yes, you are being tested with big challenges. But, hasn’t He provided for you in the past when you were stuck between a rock and a hard place? The answer is undoubtedly yes. You could not have made it out of the situations without his help.
Do not worry. God provides and protects. You will be challenged but you will also be saved. Cancel your subscriptions to the “What Ifs” and commit to understanding that “God Is” bigger and stronger than your challenges. Be encouraged in knowing that God Is.