Tag: Mr Clean

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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1

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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The Captain and the 1st Mate

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11 Pax met at Runde Park to get their Saturday started right.    Leading the group today was one of the Fort’s youngest Q’s (Offspring) and one of the oldest (YHC).  Here is what we did:

The Thang:

Offspring on Q:

Take a lap around the park and circle up in the field by the front ot for COP:

All in Cadence:

SSHx30, IWx10, Morrocan nightclub x 20, merkin x 10/hold/shoulder tap x 10, Freddie Merc x 10, flutter x 10.

Take a short mosey to the front lot and rinse and repeat COP with more reps and LBC’s thrown in:  SSH x 50, Morrocan nightclub x 30, merkin x 20, shoulder tap x 20, Freddie Merc x 20, flutter x 20.  Complete 20 LBC’s in between each of the above exercises.

Mosey back to the field for Jack Webb.  The Pax completed 7:28 today.  The new Q was mindful of time and handed the Q off precisely at 7am.

Hand off to Senator Tressel

Pull up  the shovel flag, head up Windward Lane,  and replant it on the lake shore at Pitcairn Park.

Mosey to the lower lot at the base of the staircase and pair up.

Wheelbarrow up the first staircase, across the upper parking lot, and up the second staircase to the pavilion.  Flapjack,  rinse and repeat.

At the Pavillion, split into two groups.  Group 1 does 20 step ups while group 2 does people’s chair.  Flapjack.

Mosey back to the lower lot and down to the lake shore.  Remove your shoes and (if you like) your shirt.  Line up in the shallow water.  Start running in place and drop to the lake when the Q says down.  Rinse and repeat 4 or 5 times.

Swim out to the floating dock, find a spot on the edge and hang onto it:  20 pull-ups in cadence.

Keep holding onto the edge of the dock and then, on the Q’s command, pull yourself up and on the top of the dock.  Jump back into the lake.  Rinse and repeat 3 times and swim back to shore.

Take a minute to snap a few pictures, then pick up the flag and head back to Runde for COT.

Naked Man Moleskin:

Offspring and I were last-minute Q subs this Saturday.   Offspring is just 19.   I remember when  Funhouse brought him to his first F3 workout a few years ago,  and we gave him that classic name.  How cool it was to have him as my co-Q today,  and nice to see Funhouse and brother Brick there to support him.  Great job today, Offspring!

The decision to go to the lake was made late last night,  and my half of the workout was thrown together at about 5:45 this morning.   It’s not how I like to do it, but it’s been about a year since we’ve been to the lake,  and I couldn’t resist making the trek to Pitcairn.   Workouts at the lake are not always the best, but they sure are fun. Plus, being able to pull yourself out of water and onto a boat or dock is a life skill you’ll be happy to have when the need arises.  Technique is just as important as strength.

Some Alcatraz regulars from long ago joined us today. Aquaman was in town this week and it was fitting that he was in attendance on lake day.  Minuteman, absent for several months, also posted today.    Awesome to see you guys and we miss you!   I was also very happy to see Stallion again and hope he continues to post regularly.

As F3 The Fort closes in on our 6th year anniversary, the friendships and the fellowship among our local Fort Pax remain as strong as ever.  This past Thursday, a large group met at a local brewpub to support Cable Guy who recently lost his brother.  I was the last guy to get there and when I arrived, the Pax gave me a rousing welcome.  I felt like Norm at Cheers.   Cable Guy and YHC were the last ones there and we had a good talk.   This morning after the workout, Decibel (who was not at Alcatraz) called and asked where the coffeteria was at.   He, along with Minuteman, Aquaman,  and myself, drove out of our way to meet the WEP boys (Twister and Geronimo) at Panera for a solid 2nd F.    There are a lot of other examples of how our Pax have supported each other lately, and it’s  awesome to have that network of guys who care for one another.   More than a workout indeed!

Announcements/Prayers and Praises

1st F and 3rd F convergence this Friday, August 3 at Harris Teeter near Baxter.  3rd F discussion on IMPACT.

Children’s Attention Home meets every other Friday at 7pm in Rock Hill.  G-Fit meets at 7pm every Friday in the Fort Mill Paradise neighborhood.  If you have not attended these F3 outreach AO’s, come on out and check them out.

Prayers/praises for the Change Order’s co-worker’s son recovering from Leukemia and returning home. Prayers for F3 brother Elmer who is battling Leukemia.  Prayers for Cable Guy and his family after the death of his brother.  Praise for Minute Man whose mom is relocating to Fort Mill.

 

 

 

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4

Beyond My Comfort Zone

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14 PAX joined YHC on this day to push themselves Beyond their comfort zones.

When I was offered the opportunity to Q, I’ll admit, I hesitated for a moment. I had a busy week ahead and wasn’t sure I was up for the challenge of delivering a message during the beatdown. Then I remembered, never pass up an opportunity to Q! They don’t come too often.

Standard Disclaimer, Disclaimed

Disclaimer to my message – I felt it necessary to preface my message and inform that I’m not an overly righteous person. I come before the PAX with a heart of humility. I come before the PAX not with an attitude of confrontation, but rather with a heart for caring.

The Thang: 

Mosey around the parking lot. Karaoke left/right, mosey, high knees, ankles to chest, mosey. Ended up down the hill past the pull-up bars and circled up.

COP –

50 SSH

20 Windmills

20 Merkins

20 Peter Parkers, Honey Mooner, Downward Dog

20 Parker Peters, Honey Mooner, Downward Dog

Message: Going into the planning process for the Q, I thought I would discuss with the PAX what was going on in my life, mainly where my faith has led me to this point. I’ve been thinking a lot about my relationship with Christ Jesus because I’m 6 months into a 9 month Journey (Offically called: The Journey) with at least a dozen other PAX in which we’re learning to abide in Christ through scripture, journaling and weekly meetings. It’s an intense program that has really started to transform my level of faith for the better. I could talk more about this process (and certainly that would have been okay!), but I also knew that was well within my comfort zone. I wanted to go Beyond my comfort zone and challenge the PAX to do the same.

I decided, rather, to share how my faith walk as help me to overcome obstacles in my life.

Beatdown: 

Run to Pull Up Bars –

3 Sets:  Partner 1: 8 strict pull ups / Partner 2: SSH

Plank until 6 is finished

Bear Crawl from the pull up bars down to the first speed pump (~50 yards)

Message: James 5: 15-16

15 And the prayer offered in faith will make the sick person well; the Lord will raise them up. If they have sinned, they will be forgiven. 16 Therefore confess your sins to each other and pray for each other so that you may be healed. The prayer of a righteous person is powerful and effective.

I admitted to the PAX I lost sleep when I decided to go beyond my comfort zone with this message. I was anxious and uncertain about my decision. But I also knew by confessing to my Brothers, I could continue the healing process. I then shared with the PAX that I’ve struggled with porn. I was clear in sharing I didn’t put this out there lightly, without a lot of thought or consideration. These PAX I know and respect.

Why put this out there and risk losing that mutual respect? See above – James 5: 15-16.

Stats on Pornography:

$97 Billion Dollar industry

35% of all downloads are porn related

25% of all internet searches are porn related

70% of men ages 18-34 visit porn sites monthly

YHC then asked the PAX: Have you seen the affects of porn on the world? In your community? In your family?

Beatdown: 

Run to The Wall –

BTTW – 40 seconds

35 Donkey Kicks

24 Merkins in cadence

10 burpees

Message: Galatians 6:1

6 Brothers and sisters, if someone is caught in a sin, you who live by the Spirit should restore that person gently. But watch yourselves, or you also may be tempted.

I felt it was a sign from the Lord when the  Sunday before my Q, my Pastor spent 40 minutes talking about accountability. During his sermon on accountability, I couldn’t stop thinking about the PAX.  F3 is a unique organization that a lot of good comes from. We’re a band of Brothers who desires to lock shields anytime necessary. The problem of pornography can be overcome. It’s much more likely to be overcome if you’re being held accountable. To quote my Pastor, “sanctification requires community”. Again, what an opportunity the PAX provide through this community which is F3! (#WhetStone)

Beatdown: 

Mosey to the Band Practice Field:

Sprint 40 yards, mosey 60 yards (3X).

Bear Crawl 20 yards, 20 SSH

Walk 20 yards, 20 Bomb Jacks

Bear Crawl 20 yards, 10 Burpees

Walk 20 yards, 20 Squats

Bear Crawl 20 yards, 10 Burpees

Rinse, Repeat. Modified with doing half the number of reps.  Also, we didn’t do the 40 yard sprints.

Message: Philippians 4:13

13 I can do all this through him who gives me strength.

This habit, this drug, this problem, can be overcome. To quote my Pastor, again, “our ultimate accountability is to God”.

I wasn’t able to get beyond my problem of porn until I got serious about my relationship with the Lord.

My final question to the PAX that morning in the gloom: What is your relationship like with the Lord?

Beatdown: 

Sprint 100 yards, mosey to COT.

COT –

Name-O-Rama

Announcements

Prayers/Praises

NMM:

It’s an honor to be among the PAX. The process of preparing the message (and beatdown!) was an exhausting one for YHC.  The process also sharpened me in ways I wasn’t expecting. To revisit some bad habits of my past has really helped me to realize how far I’ve come in this life and in my faith. I thank you all for the support.

It’s was an honor to Q.

Maximus – thank you for the opportunity.

#CoopStrong

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24

Block Party/Colosseum Colombia Team Send off!

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28 even as the Son of Man came not to be served but to serve, and to give his life as a ransom for many.” Matt 20:28

“But you will receive power when the Holy Spirit has come upon you, and you will be my witnesses in Jerusalem and in all Judea and Samaria, and to the end of the earth.” Acts 1:8

61 PAX and YHC came to Block Party this day to show support to those that have felt a call to serve. As we are commanded to serve locally, nationally and globally this group of men are going global to get uncomfortable and grow closer to SkyQ. The support, prayers and encouragement from our brothers in the PAX is overwhelming and powerful. Anyone that has not realized it yet, F3 is more than a workout!

The Thang:

  • Ruckers when their separate way with Cobra Kai at the helm
  • Runners went looking for golf balls at FMGC with Pusher at the point
  • The rest of us followed YHC for a boot-camp with 40 or so of our brothers
    • Mosey down path, across the field out towards 160 for COP
      • All exercises were to 11 count for the 11 heading to Colombia
      • Plank
      • SSHs
      • Squat
      • Merkins
      • MOracan Night Clubs
      • Sumo Squat
      • Wide Arm Merkins
      • LBCs
      • Peter Parkers
      • Rosalitas
      • Imperial Walkers
    • Mosey to playground
      • Ladder work
      • Do exercise with designated reps, take a lap, add next exercise, take a lap…..
      • # of REPS Exercise COLOMBIA PAX MEMBER TOTAL REPS
        1 Merkin Bonsai 11
        2 LBC Bubba 20
        3 Squat Cake Boss 27
        Here from PAX on their WHY
        4 Burpee Crawdaddy 32
        5 Inch Worm Merkins Elvis 35
        6 Sumo Squat Fire Marshal Bill 36
        Here from PAX on their WHY
        7 Bombjacks Flat Tire 35
        8 Overhead Clap Italian Job 32
        9 Leg Raises Mr Bill 27
        Here from PAX on their WHY
        10 Lunge Hops Sir Topham Hat 20
        11 Donkey Kicks Trucker 11
    • Right up against time we finished
  • COT
    • We had 3 FNGs, Love Handles, Arrowhead and Homer
    • CSPAN prayed us out  an prayed over the whole team

YHC can thank you all for being a stable rock in my life. I can’t say enough about what F3 and each of my Brothers means to me and how it has changed my life. More importantly it has allowed me to reach men for SkyQ’s kingdom and that is the best achievement ever.

Peace Men

Cake Boss out!

 

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8

4×5 At Collesium

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Cakeboss did warmup I’m sure he did the usual SSH and Merks. I was fashionable late as usual QT was calling my name, thank you Lord for such nice facilities! I did make it to his 10 burpees OYO and plank curb walk 10 steps to the left then 10 back to the right x 2.

The Thang

I had Q for this part of workout. Workout we did I call 4×5. Here’s how it goes: Each exercise counts off in 4’s all the way to 20. 4-8-12-16-20. Start doing 4 count one end of parking lot then a different mode of transportation to other end of parking lot (about 75 feet) away for every different exercise. Reps go up each end of parking lot. Here’s the different rounds.

1) Hand Release Merkins with Duck Walk in between

2) Sumo Squats With Bear Crawl in between. Every other Bear Crawl was backwards.

3) CDD with Lt. Dans in between

4) Burpees with Power Skips in between. Omaha was called after 12 burpees.

5) Monkey Humpers with Inch Worm Merkins in between.

6) Time was almost up so one last backwards bear crawl 75 feet then back to COT for 2 sets of ablab. Rosalita and Hello Dolly x 10 in cadence.

Sweati is coming up July 14th sign up. It’ll suck but most CSAUPS do! I’m doing a 10k that day on trails (surprise) so it will suck too!

Last but not least my two cents or my message. I’m guilty of this big time and struggle daily. PUT DOWN THE PHONES! Invest quality time with your wife and kiddos. No phones at dinner table. Do a puzzle together. Read a book. Take your kids outside they are only little for so long. Spoil your wife. MAKE MEMORIES! I love each and every one of you guys in F3. Let’s do life together men. If anyone wants anyone to talk to I’m your man! I love helping and being of service to others. Sorry so late for backblast!

LOVE IN JESUS, STANG

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3

Beyond Adversity

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Adversity: A state or instance of serious or continued difficulty or misfortune  through showing COURAGE in the face of adversity. 

The Beyond workouts have been influential in pushing us all beyond our normal tendencies. As each of the Q’s created hard, meaningful, powerful workouts, the messages have been even more impactful. I dug deep into why F3 has been so impactful to me for the past 5 ½ years and realized that if I wasn’t Headlocked by Sen Tressel and Decible, I would never have found the reason why I am who I am, nor stepped outside of my comfort zone. As many know, I am not one to speak messages or bring attention to my birth defect. Yes I love to rattle the Q’s and bring sarcasm – but that is to hide my anxiety and self-awareness. Growing up with a birth defect being extremely skinny and frail had a huge negative impact on me: from being prohibited from playing organized sports, to ridicule, to hash words, to being left out. Growing up I became extremely self-aware of  how I was different, how I looked, and how people looked at me. Up until college, I had no self-esteem. I was shy and timid. A college roommate encouraged me to hit the gym with him and from that point on, I became a gym rat for the sole reason to make my body look normal. That never happened, and I knew it wouldn’t. But I had to find a reason – COURAGE – to face Adversity. When Sen Tressel approached me about F3, he knew that I worked out religiously, but I bet he knew I was missing something. That was the fellowship and faith aspect of my life. Don’t get me wrong, my wife is my treasure, and she see’s through all my fallacies and understands the importance of my working out. Adversity has smacked me right in the face more often than not, and without the courage of my F3 brothers, pushing me, encouraging me, accepting me, I would not be a better man, husband, nor father. If you asked me 20 or 25 years ago to participate in a GoRuck Tough, a Mudrun, a 5k, a CSUAP, I would have said something that is not print worthy. We all deal with Adversity, we deal with it differently, but courage is the root of the means to fight adversity. I will never be normal, I will never be as strong as Maximus or as fast as Sen Tressel or courageous as Dark Helmet, or a leader like CSPAN, but without F3 and our brothers locking shields together, adversity would overrule our lives and we would not find the courage to push each of us through the hard time.

So the Thang represents one of the hardest WO’s F3 experiences. I thank Jekyll for introducing the board of pain many years ago. But I wanted to put a twist on it – different exercises and a little more running. I wanted each of us at Beyond to encourage each other to push through the adversity that the box of pain presented.

Ran ½ mile to the FMHS ROTC pull up bars. Conduct each exercise listed on box of pain, then run around the parking lot (approximately 0.3 miles). Complete as many as you can until Q halts WO.

100 LBCs

50 Burpees

25 Pull Ups

100 Big Boy Sit Ups

150 Squats

100 Merkins

100 Mountain Climbers

Wrap up with round of 10 count Abs:

A = American Hammers

D = Dying Cockroaches

V = V-ups

E = E2K (oblique crunch with RL on L knee then switch

R = Rosalitia

S = Sit ups

I = Imperial Walker on your back (bicycle)

T = Tummy Tuck (LBC)

Y = Yo Rosalitia this is Dolly (Start in Hello Dolly brings legs together then bring legs up)

Run back to COT

Thank you Maximus for allowing me to Q Beyond and for us all to find Courage to fight through Adversity everyday. F3 is a conduit to each PAX finding the courage and accountability to get through whatever Adversity your are dealing with, and F3 brothers are the foundation to help each of us through adversity.

Trucker

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28

D-Day Army Training

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Warm up – Toy Soldiers, Windmill, Moroccan night clubs, SSH, Merkins

Modified APFT test
F3 Name
Merkins
Situps
1 Mile Run
Cornhole
40
45
Modified
Spartacus
18
 10
Modified
Curious George
38
50
9:04
Fish Sticks
76
64
6:58
Fun House
45
63
6:42
Cable guy
65
60
8:05
Mr Clean
45
50
7:50
Brick
57
66
6:35
Tesh
80
80
7:50
BMT
54
45
7:24
Offspring
22
45
6:46
Gopher
45
46
8:22 ?
Sugar Daddy
48
53
7:20
Announcements – Hog & Coyote, Sweati, CSPAN B-Day Bash, Lawn Mowing FM Care Center
Prayers Praises – Work Meetings, Service Members, Vacation-Family, Daughter Cheer leading, Ron Brown Stroke, Health, Son away at camp, Son Summer School, Friends Brain Tumor, Family Relationships, Winchester had a Stroke
D-Day Notes
  • Deception Efforts
    • Operation Bodyguard
      • Fictitious First US Army Group – Commanded by George Patton
        • 20 made up units – Had patches made
        • False Radio Transmissions
  • Delayed 24 hours due to weather
    • a further postponement would have meant a delay of at least two weeks as the invasion planners had requirements for the phase of the moon, the tides, and the time of day that meant only a few days each month were deemed suitable
    • Full Moon – Aid Pilots – illuminate obstacles on the beach
    • High Tides – limit exposure on the beach
  • 156,000 Allied Troops
  • 12 medal of Honor Recipients
    • BARRETT, CARLTON W. – Private, U.S. Army, 18th Infantry, 1st Infantry Division
    • *BUTTS, JOHN E. – Second Lieutenant, U.S. Army, Co. E, 60th Infantry, 9th Infantry Division.
    • *DEGLOPPER, CHARLES N. – Private First Class, U.S. Army, Co. C, 325th Glider Infantry, 82d Airborne Division.
    • EHLERS, WALTER D. – Staff Sergeant, U.S. Army, 18th Infantry, 1st Infantry Division.
    • *COLE, ROBERT G. – Lieutenant Colonel, U.S. Army, 101st Airborne Division.
    • *DEFRANZO, ARTHUR F. – Staff Sergeant, U.S. Army, 1st Infantry Division.
    • *KELLY, JOHN D. – Technical Sergeant (then Corporal), U.S. Army, Company E, 314th Infantry, 79th Infantry Division.
    • *MONTEITH, JIMMIE W., JR. – First Lieutenant, U.S. Army, 16th Infantry, 1st Infantry Division.
    • OGDEN, CARLOS C. – First Lieutenant, U.S. Army, Company K, 314th Infantry, 79th Infantry Division.
    • *PEREGORY, FRANK D. – Technical Sergeant, U.S. Army, Company K 116th Infantry, 29th Infantry Division.
    • *PINDER, JOHN J., JR. – Technician Fifth Grade, U.S. Army, 16th Infantry, 1st Infantry Division.
    • *ROOSEVELT, THEODORE, JR. – Brigadier General, U.S. Army.
    • * Denotes a posthumous award
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Getting Mobyfied at Alcatraz

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Maximus has given me free reign over this backblast as he handed me his actual weinke after the workout.  Unfortunately, creativity has subsided after a couple days. I really suck at expedient backblasts (no excuse).

I had legs. Maximus had arms and I believe the PAX might have preferred to have that reversed.

Arrived early, placed some cones on the double ballfield, tossed out a football and dragged out the worm. There was no weinke taped to the arm on this day. 8 PAX arrived w/ Geronimo and Dark Helmet arriving just on time after having stopped to help a lady with car issues. I do not have all the details as I missed that early mumblechatter getting us going.

Actually read the whole workout disclaimer from my phone to make sure I got it complete. Also, be sure to check out the ‘full’ disclaimer on the F3 website which is much more detailed and covers additional items.

To the field for some warmup and starting tossing around the football, each PAX threw and we moseyed to it followed by an exercise. Tosses varied in length but everyone got a turn.  Before we left the field, I told the PAX that I believe in 2 things at Alcatraz. 1) making use of the hill and 2) making use of the field…basically getting down and dirty in the morning dew. We were going to do both, so before leaving for the hill, we did some:

Panther Pound Burpees – Some have done this with me on Q on before but maybe no one from this group. This exercise is in the exicon as I got it approved around the time when the Panthers were in the Super Bowl. It is essentially a football cornerbacks drill combined with a burpee.  Q leads, start fast pumping the feet up and down. Q decides how long and yells drop (right or left), hit the ground do a pushup, roll right or left, get up to a jump hands over head. Repeat as necessary until very dirty. As I was doing them, too, I could not take notice to proper form, but I would have liked to see the feet of the PAX pumping a little faster….

To the hill. The downhill was a mosey each time. I think we did 3, 4? laps. On the uphills, we did various lunges, broad jumps, a sprint, etc and full 1/2 lap backwards.

Back to the field to incorporate some partner work lunge walking and carrying the worm, a 120# somewhat awkward coupon with handles on the end and in the middle.  While partners carried, the rest of the PAX did core work and sprinted to the carriers when they got done. Repeat to give everyone a chance with the worm. Somewhere in my 30 minutes we did a bunch of various calf raises, although I did miss Tesh’s squat calf raises.

We did one last minute of Panther Pound Burpees and Maximus took over.

Maximus’s truck bed popped open to a whole lot of cinder blocks, one with each of our name on it (not literally) along with a very large boombox. Ok, the box was not much bigger than my hand. But it did play what could be considered a very challenging workout song Moby’s “Flower” which mentions Sally a lot.

I did not know this song but apparently it is used by a lot of people for exercising, similarly to “Thunderstruck.”

We did bicep curls with our blocks, curling on every “up” in the song, holding, then down on every “down”, but not letting it touch your body.  The first time around was the long version, or so it seemed. A little bit nasty if you ask me.

Followed by: Slow flutters block press, American Hammer-position leg extensions.

Back to the song for Shoulder Presses, the short version, I think…Then

  • 10 burpees, 20 CDD, 30 Mtn Climbers followed by cinder block push of about 25 yards.
  • 10 bomb jacks, 20 LBC, 30 dying cockroaches (by this point, that was almost literally), and a block push back to the starting point.

Fortunately, time was done because what was left on Maximus’s weinke would not have allowed our arms to hold a steering wheel and drive home.

With suicides of recent celebrities, we talked about suicide and addressing it with our kids if they are old enough, and to be aware of family and friends who may be experiencing difficulties in their life. Apologies for not recalling more of our COT discussions. CSpan’s party weekend was in effect.

It was another great Saturday morning at Alcatraz. 6 hit coffeeteria at DD after.

Aye. Bolt

 

 

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The Coop: Mixed Meters

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24 PAX gathered in the gloom. The summer numbers bump is upon us. Can we stick with it when it is 10° again??

The Thang: Lots of mixed (non-4) counts

Mosey around the main parking lot covering as much ground there as possible in a zigzag pattern. Alternating High Knees, Butt Kickers, and Karaoke.

Mosey to the band practice lot
SSH x30
1 Burpee
Windmill x10
2 Burpees
Imperial Walker x15
3 Burpees
Hillbilly Walker x15
4 Burpees
LSS x15
5 Burpees
(It took until the Hillbilly Walkers for Longshanks to realize I was copying one of his warmups. Imitation is the highest form of flattery…..why fix it if it ain’t broken?)

Mosey to traffic circle COP
Alternating:
Down Dog and Honeymooner
Plank
Shoulder Taps x10
Yogi Squats

Mosey to Pull Up Bars at ROTC Building
Split into groups of 3s (CSPAN made a French joke and the PAX did 9 Burpees in cadence)
Rotate partners through Derkins, Pull ups, and Wall Sits. Called up and down for each exercises. Did about 6 slow pull ups per PAC.

Mosey to Elementary School parking lot
Partner up for alternating Mike Tysons and Bear Crawls from island to island through the parking lot.

Mosey back towards COT with a lap around the basketball court.

At COT:
Around the Worlds (12 count lunges) x6
Flutters x15
LBC x15
Catalina Wine Mixer x2 (hit 6 o’clock)

NMM:

As PAX, we regularly challenge ourselves physically in the gloom. Leaving the comfort of the fart sack to push ourselves and get better. But how often do we challenge ourselves mentally, emotionally, or spiritually. Often with these challenges we don’t have to wake up and head to the gloom; they come our way without us seeking.

How do we respond to emotional challenges presented in the form of a four-year-old trying to situate their sock perfectly when it is time to go? Or mentally when there’s a civic challenge that needs to be addressed? Or spiritually when were faced with our own demons?

Addressing and improving physically is a wonderful thing, but we as PAX must strive to better ourselves emotionally, mentally, and spiritually as well. Otherwise we are always out of balance.

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