Tag: Half Shell

Iron PAX Challenge – Week 1

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First week of the Iron PAX Challenge.  Bolt and I arrived early to carefully measure out the 400 meter run and scope out the best place to perform the other exercises.    As the others arrived, we reviewed the menu of events for the morning.  Lots of mumble chatter about Dark Helmet making an appearance, maybe he was busy styling his hair.

Straight Up led the warm-up session with some much needed stretching.  Bolt read the description for each exercise, emphasizing the need for proper form over speed.  Once complete, we were on to the challenge:

  • 50 Air Squats
  • 40 Big Boy Sit Ups
  • 30 Merkins
  • 20 Bonnie Blairs (each leg)
  • 10 Burpees
  • 400 M run
  • Repeat 4 times

Great effort and encouragement by all.

Here are the times for the HIMs:

Straight-up  29:45

CSPAN  33:45

Trucker  33:35

Bolt  33:14

Dirty Harry  35:50  (Impressive, second workout this week!)

Gypsy  31:03 (First time visitor to Pantheon)

Half Shell  35:00

Fishsticks  27:46

 

Prayers:

2.0s, Parents, and Teachers preparing to go back to school

New employment opportunities

2.0s dealing with disappointments

 

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Golden Corral Shovel Flag Hand Off

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We had 20 Combined for the Boot Camp  and Ruckers.

Boot Camp Work Out:

Mosey behind shopping center and circle up:

15 Imperial Walkers, 15 Mountain Climbers, 15 Wind Mills, 15 Peter Parkers, 15 Parker Peters, 10 Merkins and 15 CDD

Mosey to hill:

On Guard Rail do 14s: 13 Derkins and 1 Dip; 12 Derkins and 2 Dips…………..to 1 Derkin and 13 Dips

Mosey to Hill:  Backwards halfway  up hill then run forward- 20 Sumo Squats down the hill then alternating lunges until the 6 is in and then 10 in cadence as a gaggle.  Rinse and repeat x2.

Mosey to roundabout and lunge walk to entrance of the shopping center.

Mosey to parking lot: Backward run to first island then turn and forward run at end of parking lot do 25 CDD then run back….incline merkins until 6 is in then 10 as a gaggle in cadence.

Mosey to COT

It has been an honor to serve as the site Q.  Over the last couple of years I have seen a lot of faces come through and all are better for it.  I am excited to have my good friend Falcon Crest take over and you will see me there on a regular basis.

Remember that the next step is to get involved in volunteering in our area.  Children’s attention home and paradise both need volunteers.  Make the next step in leadership and you will not regret it.  Falcon Crest is a man doing that not just within F3 but also at CAH.  Thank you buddy!

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Quagmire: Expected cooler temps but was still Hot Mess!

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7 PAX came to the muddy shoreline called Quagmire for a Monday morning kickoff of their week.

Friday YHC Q’ed at Varsity and had 4 sets of exercises to get through and only got through 2, so today we will complete the circuit….almost.

The Thang:

Mosey through Rivergate, past McDonald’s and the smell of something briefly appetizing and then quickly gross. Continued on to RISE for quick COP

  • Low Slow Squats
  • Merkings
  • LBCs
  • Hill Billy walkers
  • Moracan Night Clubs
  • wide arm merkins
  • Freddy Murcurys

Mosey to the Fountain

  • Derkins-30seconds
  • Box Jumps-60 seconds
  • Dips/Irkins-90 seconds
  • 1 min rest
  • 3 times

Mosey to other parking lot

  • Mtn Climbers-30seconds
  • Leg raises-60 seconds
  • Jump Rope-90 seconds
  • 1 min rest
  • 3 times

Mosey to Home Depot

  • Pullups – 30 seconds
  • SSHs – 60 Seconds
  • Burpees – 90 Seconds

Mosey to Marshals

  • Sprint up Hill and Back
  • 10 Box jumps

COT:

Spoke to the men about “Witnessing” and that it is referenced often in spiritual sense but also in a court of law. Speaking to what you saw, facts of things that have happened. Question and challenge to all us PAX is what are people witnessing about you. Not the Facebook you but the REAL you and who you really are. Can they state the facts of what kind of man you are or is everyone covered in the Facebook facade of you. Facades fade and crumble. Make and impact with the real you and let that be your witness!

Cake Boss out!

 

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Broga, Tater Special, and Quagmire Handoff

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The plan for several months has been for YHC to receive the shovel flag for Quagmire sometime in May. Eventually, the 14th came out as the best option, so it only made sense when the call for a substi-Q went out on Friday that I should rise up to the occasion. Given the recent arrival of two new Monday bootcamps in the region, you never really know how many to expect come 0515. We had a respectable size (with 4 respectable PAX), with 11 posting to what turned out to be a beast of a workout.

(Mostly) full disclaimer given, with promise of no crawling (especially low crawls) and no balls-to-the-walls. Promise was given to start slow, but no promises for the time after the warmup.

Warm-o-rama

Long-ish mosey around Home Depot, behind Target, and out to Books-a-Million.

Rather than the standard exercises, today’s warmup was a couple sun salutations, replacing with the manly F3 names for poses because, well, Broga.

Once warm and limber-ish, we did a short mosey to the fountain for

The Thang

Twelve cones were spaced somewhat evenly around the fountain parking lot, including one cone on each traffic circle. On each cone was an exercise with a rep count. I referred to the workout as the “Tater Special,” as I got the idea from one of Tater’s Qs several months back. Basically, PAX run to the first cone, do the exercise, and return to the start. They then run to the second cone, do the exercise, then the first cone, do the exercise, then back to the start. And so on. Pretty simple. Not super original. But it’s great for PAX who want to push themselves, those who are recovering, and those who are new. Everything was modifiable, and everybody got a good workout. The exercises that were reached (I’m leaving out the ones that weren’t in case I bring this back…):

  • Burpees x 5
  • Jump Squats x 10
  • Merkins x 20
  • Freddie Mercuries x 30 double count
  • Prison Cell Burpees x 5
  • Jumping lunges x 10 double count
  • Diamond Merkins x 20
  • Flutters x 20 double count
  • Breakdancer Burpees x 5

That’s as far as the fastest men got. For those doing the math, that works out to 45 burpees, 80 jump squats, 140 merkins, 180 Freddies, 25 PCBs, 40 jumping lunges, 60 diamond merkins, 40 flutters, and 5 breakdancer merkins, plus over 2.5 miles of running. It doesn’t actually look like that much, but we felt every rep.

Grab the cones and quick, er, modified quick mosey back to COT.

Announcements, etc.

  • Cannoli Run on Saturday, Patriot Run on Memorial Day, if not doing Patriot Run, do the Murph pseudo-convergence.
  • Prayers for MOAB and ChaChing’s Ms, both of whom are fast approaching due dates for baby #3.
  • Prayers for wisdom and discernment, as well as trust and confidence, for, well, all of us.

We handed off the shovel flag after that. DaVinci had some great words; YHC didn’t. No surprises there.

Honestly, though I’m excited to take over as site Q, DaVinci’s are some big shoes to fill. Great leader, quiet and would prefer to sneak by under the radar, he is not one to be underestimated. Loyal, reliable, and solid, all would do well to learn from this HIM. It is an honor to get to follow after him.

 

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Full body pain dished out at Alcatraz

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Begin with disclaimer and went around the roadway circle for a “quick slow” mosey.

Circle up for warmup
-10x windmills
-10x low slow squats
– 15x peter parker
-15x parker peter
-downward dog / honeymooner
-10x plank jacks, recover
-10x cherry pickers

Mosey to other side of parking lot where the real pain began early:
-Merkin ladder: drop for 20 merkins, run 10 yards and drop for 19 merkins, run back 18 merkins, run back 17 merkins…. rinse and repeat until 10 merkins for a quick 165 merkin beatdown.  WOW

Mosey to baseball field where we completed the field of dreams: count off by 4’s, each base had 3 PAX. The 4’s started at home plate for 15 burpees – they are the timekeepers. When done, each base moved onto the next base until the cycle was completed by all.  1st base was AMRAP squats, 2nd base was SSH’s, and 3rd base was LBC’s.

Circle up around the pitcher’s mound so we can finish off our arms with Jack Webb’s.

It is now 0700 and time for Senator Tressel to take over with:

Mosey from the ball  field and head down to Tara Tea Dr (steep hill).  Form two groups and face the hill:
1.  Round 1:  run to the top off the hill and back, plank at the bottom until everyone is back, recover.   Slow squats on Q’s count with a few holds mixed in.
2.  Round 2:  run backwards to the  top and back, plank at the bottom, recover..  Slow, alternating  lunges on the Q’s count with a few holds mixed in.
3.  Round 3:  run to the top and back, plank at the bottom, recover.  Slow monkey humpers on the Q’s count with a few holds mixed in.
4.  Round 4:  run backwards to the top and back, plank at the bottom, recover.   Calf raises for an unspecified time while the Pax cacthes their breath.
5.  Round 5:  run to the top, run back down, then run back to the top, do 5 burpees at the top, plank until the 6 is finished.
Mosey back to the baseball field for tunnel of love.  The Pax attempted 2 rounds, but it was a bit of a cluster.    Lutefisk’s merkin fest was too taxing on the upper body, and sustaining a tunnel for 16 to pass through was ill advised at that point.
Circle up for 6 MOM (all in cadence)
Freddie Merc x 20, Hello Dolly x 15, American Hammer x 20.  Superman hold x 2.  End with the Body Destroyer (one of YHC’s personal favorites).
COT – prayers for sicknesses to be healed among PAX and their families and mother’s day with special shoutout to Mr Clean’s children and all children who have lost their mothers.
It is now 38 hours since the completion of this, and I still hurt. Everywhere.  Which is awesome. Thanks for the opportunity to lead!  -Lutefisk
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A Visit to the Memorial Gardens

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Five men showed up for a post holiday beatdown on a chilly Wednesday morning.  After a brief disclaimer, we headed over to the side of the school for the following warm-up exercises:

SSH x 20

Windmill x15

Imperial Walker x 20

Moroccan Night Club x20

Next, we moseyed to the Tega Cay Memorial Garden for a quick dedication ceremony.  Several months ago, I ordered a brick to honor my grandfather’s service in the Navy.  He had a very big impact on my life when I was young.  He taught me how to be respectful and how to work hard for the things you value and the ones you love. He was physically active and a competitor at every sport he played.   He was a man of faith and always cared about helping others.  He passed away  when he was 99 year old so it was only right to honor him with 99 merkins.

We then ran over to the bottom of the outside theater for a burpee ladder.  At each level, we did burpees (5, 10, 15) and ran down the bottom for bomb jacks.  After a ten count rest, we made our way to the front of the school for leg lunges and squats between the columns.

Next, we ventured to mini track for alternating run/plank and ab exercises.  One person ran around the track while the others planked until the last person completed their run.  The next round was a run/LBC combination.

We finished off with balls to the wall along the columns in front of the school.

Great job by all!

Announcements:

Joe Davis 5/10k

Rooster Relay

Prayers:

Mr. Clean and his family

Family and friend who are battling illnesses

 

 

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2017 Clave Boss 5k/10k & Christmas Convergence

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Here we are as in olden days
Happy golden days of yore
Faithful friends who are dear to us
Gather near to us once more——Have yourself a Merry Little Christmas!!

The largest turn out by far for the Clave Boss 5k/10k was a success. We started on time and as far as I know nobody died. Thank you to all the PAX that ran and had a fun time and fellowship.

For the 5k, here were are winners of Bundt Cakes

  1. MacGyver
  2. Harry Carry

For the 10k, here were are winners of Bundt Cakes

  1. Sir Topham Hat
  2. mix of PAX coming from all directions—no idea

For the Ruck, here were are winners of Bundt Cakes

  1. Dark Helmet for 11min pace 5k ruck…..nice work!

Honorable Mention for Anchorman completing the 5k and Barry Manilow being his wingman!

The Convergence kicked off on time and we had Gecko open us up in prayer. We split the groups up and away we went with COT at 0750. Click on links to see the pain that was delivered…..Merry Christmas!

Black Diamond – Longshanks Q – https://t.co/odVJHWCBPS

Bootcamp – Cha Ching Q – https://f3thefort.com/2017/12/23/christmas-convergence-boot-camp-mixed-w-some-bd/

Noderate – Barry Manilow Q – https://f3thefort.com/2017/12/23/your-moderate-option-at-the-convergence/

COT came together and we had 83 men attend this year.

Welcome FNG – Lake Effect, who is 41 not the 50 that he just shouted out. Classic!

Many announcements:

  • Thank you Site Qs for all your work, dedication and leadership!
  • Serve Saturdays ….reach out to Deacon, Bolt, NASA for info…..HIMs!!
  • Joe Davis Run Jan 6
  • Friday Convergence with 3rdF post beat down Jan 12
  • Rooster CSAUP Jan 20
  • Yeti – February
  • P200 – March

More than a workout!!

Prayers/Praises

  • Dark Helmet shared his sister is in need of prayer. Please remember DH and his family each day in prayer
  • Family visiting is fun and sometimes no so fun. BE HIMs!!
  • Prayers for all the PAX traveling and for peace this week!

Challenge:

I spoke to the PAX about how 2000 years ago Sky Q sent his son into the world in the form of a baby. When looking for a place to come in from the cold there WAS NO ROOM AT THE INN. I believe we all fall into this trap and put so much busy into our lives that we don’t have ROOM AT THE INN for Sky Q in our lives. We fill our hearts and minds with so much and when it come to his word and being in relationship, we DON”T HAVE ROOM AT THE INN (in our hearts).

I challenge myself and the PAX to make room for SKY Q and see how it changes your life in 2018 and beyond.

Honored to lead this PAX. I am blessed and grateful for each of you!

Cake Boss

 

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Final Shopping Days at the Swamp

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After setting up some fun cones I made it to the AO to see the large group of PAX ready for the day. We had a special guest return of Jerry Lewis back on leave from his military training. Great to have him out! We also got an FNG that several men EH’d from our monthly 2nd F beer social.  He received the name “Wingman”for the old barhopping days with your boys…

With an FNG I gave a long disclaimer and the ruckers started on their way out…the campers followed me.

Mosey down the streets with a run and dynamic warmup.

Made it to COP where we completed to following:

24 SSHs

24 MNCs

19 Squats

11 Windmills (by now the mumble chatter has  started on my sporadic stops)

12 Merkins

11 Ski Abs (I was just being lazy, no other  rhyme to my counts)

Mosey over to the Rivergate Fountain for some speed shopping!

I set up 8 cones in front of eight different stores around the area, or goal was to split into groups of four  and make our speedy stops at the shop and do the two exercises listed at that stop.  Once you completed the two exercises your group ran around the large circle and moved to the next store in front of your previous cone.

The  exercises at each cone consisted of :

#1 25 Carolina Dry docks

#1 20 burpees

#2 40 LBCs

#2 40 Squats

#3 20 bombjacks

#3 30  moroccan night clubs

#4 20 merkins

#4 25  squat jumps

#5 30  Freddie mercury’s

#5 20  wide arm Merkins

#6 40  Side straddle hops

#6 30 Ski Abs

#7 20  dying cockroaches (my fav)

#7 20 diamond Merkins

#8 25  Imperial walkers

#8 40  calf raises

Most of these exercises were in double counts – and in cadence.  The laps were long and the reps were high!  Everyone broke a good sweat and we ran out of time for our last 4 extra shop stops of the day…  so we  trucked it back to COT two minutes late.  Each group completed all eight stops!

At COT I got to share the story of my recent experience with my nine-year-old son. Seems the kids at school have been telling him that Santa is not real so he came home and ask my wife the truth about Santa Claus. Luckily for me she was prepared and had a wonderful two page note that she shared with him about the spirit of Santa and giving and God during Christmas.  I shared that note with the PAX.

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The G.R.I.N.C.H. Posts to Colosseum

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18 pax showed up at Colosseum to steal Christmas back from the GRINCH.  Though not a regular at this AO, YHC jumped at the chance to pinch-hit for Pusher.  And being so close to Christmas, it’d almost be a sin to not have a Christmas theme.

Fresh out of Christmas workout ideas (see Alcatraz backblast from 2 weeks ago), YHC took to backblasts from other regions and found a Grinch theme workouted posted in F3GSO. T-Claps to GSO’s CHiPS and WoJo for the idea.

Disclamer was delivered as a few pax were coming in hot.  25 SSH allowed them time to catch up.

Warm-up

We ran a bit, then stopped for 5 burpee broadjumps and a few toy soilders.

Moseyed some more (in the general direction of 160), stopping at various times for warm-up exercises, including:

  • Squats
  • Peter Parkers
  • Seal Jacks
  • Moroccian Nightclubs
  • Windmills

Our run end in the Velux parking lot.  A few pax tried to claim we were at Golden Corral (sarcasm, perhaps?).  On the hill of the parking lot, 3 stations were set up:

  • Bottom of the hill was an orange cone, representing “Whoville”.
  • Mid-way up the hill was a green cone
  • At the top of the hill was a lantern with this sheet:

GRINCH

To summarize, pax were to do the exercises, run down the hill, stop halfway for 5 squats, run the rest of the way and do 5 LBCs, then run backwards up the hill, stopping halfway for 5 monkey humpers.  Once returning to the top, pax planked up for the 6 before starting the next round.

Exercises were cumulative, so pax had to repeat all previous exercises for each round.  A smattering of #mumblechatter ensued when pax learned 30 HR Merkins would follow 25 CDDs.

We wrapped up with about 12 minutes left, so we headed back, with Jekyll (who ran to the WO from home) Larry Bird’ing most of the way back.

We stopped at a parking lot on the edge of campus and effectively did a lap of alternating bear crawls and lunges, with a couple segments of crab walks.

Finally we ran to where we had done the initial burpee broad jumps, and finished out with the same.

Moleskin

Great job by the pax.  Seems like we put on more miles than a typical bootcamp, and with some hills, yet the 6 was never far behind.  Prayer requests at COT:

  • For Trucker’s neighbor
  • For Orange Crush
  • For Fratboy’s friend
  • For Stang

 

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Backblast: 17 for 17 at The Colosseum

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16 men joined YHC for some fun on the concrete at The Colosseum.

After the disclaimer was said we moseyed around the parking lots until we found the perfect spot for a warmup.

WARMUP:

  • side straddle hops x20
  • windmill x10
  • squats x30
  • merkins x15
  • mountain climbers x15
  • LBCs x15

Mosey about 10 feet to the first set of painted road arrows. There are 17 of these over about 1/10th of a mile stretch. We did the follow exercise at each set of arrows and then hauled it back to the start:

  • 1 burpee
  • 1 burpee + 3 merkins
  • 3 jump squats
  • quick break for some Captain Thor – up to 6 x 24
  • 5 carolina dry docks
  • 2 big boy sit ups
  • finish up with boats and canoes x a lot

Mosey to COT

Announcements included T-giving day convergence, Christmas party.

Praise for Ginsu’s daughter (successful surgery), prayers for marriages, family.

Ginsu took us out in prayer.

Thanks for the opportunity, Jekyl. See you next time.

 

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