Tag: Pac Man

(Pre) Adopt a Highway Beatdown

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16 PAX for The Fort and 6 PAX for Milllkshake on a lovely spring morning

Battlebot started off with disclaimer and straight into warmups in the amphitheater parking lot… first warmup exercise he called was Goofballs, and with that the milllkshake crowd had seen enough and split.

(IC) – Goofballs, Cherry Pickers, Overhead Claps, MNC,  Merkins

We then began a mosey on trail towards Harris Street Park with a pain stations along the way

Station 1: 10 reps – Monkey Humpers, Imperial Walkers, American Hammers

Station 2: 10 reps –  CDD, Peter Parkers, Lunges

 

At Harris Street Park:

use full length of basketball court – Bear crawl to one side, crab walk back

use full length of basketball court – high knees there, duck walk back

10 reps each exercise-

use benches – Bulgarian Split Squat, Incline Merkins, Step Ups, Derkins, Dips

use swingset – pullups

Burpees

Run halfway back up trail towards WEP until you get to the beer bottle, turn around and hit the full circuit again

 

BattleBot handed Q to YHC at about 0658 and we began our mosey back towards WEP – about 3/4 of the way back we stopped for 25 LBCs (IC)

Continued to WEP playground where we partnered up for a DORA – Partner 1 exercises while partner 2 runs from playground to the statue on the hill.

Exercises:

50 reverse pushups on swings (short on swings so a couple groups got to do 50 pullups)

100 hand release merkins

150 squats

 

We finished up the last 7-8 minutes with a HIIT 45Sec ON 15Sec OFF doing the following exercises:

Burpees, Freddy Mercuries, High Knee Taps,  SSH,  In&Outs, Side to Side Squats, Shoulder Taps

 

Congregated back at the parking lot with about 30 seconds to spare and Al Gored to finish at 0730.

 

Got through announcements and started Prayers/Praises before I realized I forgot Name-a-Rama.  Another reminder that I am surely not a professional.

Thanks for the opportunity Grinder

 

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Challenged to “Bring It”

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A few months ago, Dark Helmet and I were challenged to “bring it” to The Deep. I’m not sure how I got roped into the conversation as I no longer provide the top-tier workouts I used to. You see, it’s not because I’ve gotten soft (well, maybe a little), it’s more due to the physical acceleration of the PAX, which is evident when I cross the water and see the brothers in Lake Wylie. My workouts aren’t as hard as they used to be for some.

That said, I’ve become known for 2 things: the deck of cards and cinder blocks. I couldn’t disappoint the fellas. Dark Helmet on the other hand, is known for many things (not including many leather-bound books, rich mahogany, a perfect quaff or starbuck-y hands). And, with these many things, he brought his level of creative, pain-inducing exercises to the first half of the morning’s Q.

Once DH signed a few autographs, gave a very clear disclaimer, he took off for the warm up mosey. Then did a few warm-up-type exercises which included all the regulars and plenty of chatter.

Grab a partner and since when does size not matter…in Wheelbarrow racing?

You and your partner will alternate wheelbarrow’ing around the circle which I swear, grew as we were encircling it.

Next, grab the cinder blocks from Maximus’ truck for a little DORA activity.

Partner 1 (P1) would run around the main lot while Partner 2 (P2) would do the exercise then flapjack for:

200 Bicep Curls

300 Overhead Press

400 Bent-Over Rows (modified the count for timing and inserted chest press)

Hand off to Maximus for more partner work

P1: Ski Abs

P2: Toe Taps on the block (25ea side)

Flapjack

P1: Burpee Broad Jump ~50yds & NUR back

P2: Mountain Climbers with your hands on the block

Flapjack

P1: Beep Beep I’m a Jeep for 25yds & Lunge Walk back

P2: Bomb Jacks

Flapjack

Now with both partners at one end and the block at the other:

P1: Sprint to the block, 10 Man Makers with the block, Sprint Back

P2: Flutters from the V-up position

Next up, partner big-boy sit-ups while passing the block back and forth

I can’t fully recall if we did a few 8ct burpees to finish it off but it’d be a lot cooler if we did…so let’s assume we did.

Hey PAX, wherever you call home, go somewhere different. Organize a clown car with a few other locals and go see a different AO on a Saturday and attend their Q-Source. You never know what you’ll learn. Dark Helmet and I appreciate the opportunity to put ourselves through misery in the spirit of Qing for a great group of F3’s finest PAX.

Until Next Time.

DH & MAX

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Rain And Pain

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So I pull up on a rainy, mild January morning at the PoopDeck and find all the Pax waiting for me under the storefront’s awning to avoid getting wet, but unfortunately for all involved, we got very wet.  Since we had an FNG I made a longer than usual disclaimer and then we did a quick mosey around the main parking lot and went back under the comfy confines of the storefront awning for a Wall Of Pain(instead of a Circle Of Pain).

SSHx30/Cotton Pickersx10/Abe Vigoda Windmillsx10

Since we were by a wall I decided to take advantage of it by doing Donkey Kick Off’s-5 Donkey Kicks/5 second BTTW-10 Donkey Kicks/10 second BTTW-15 Donkey Kicks/15 second BTTW

I then whipped out the famous F3 Deck Of Doom where we did 3 rounds of excercises with each Pax picking a card. There seemed to be a ton of Ab excercises.  So I started getting bored of the deck and called an Omaha to do a DORA.

50 Merkins/100 LBC’s/150 Wall sit overhead claps/200 oblique crunches while each partner ran out to the light post(starting to get wet).

Grand Finale 

I made a disclaimer that the PAX might hate me but I made the call anyway.  We went out to the middle of the parking lot and we did a Wave of Burpees(Pax holds plank while each member does 1-10 burpees in a ladder).  We only made it to 6 burpees as we ran out of time.  During the Burpee Wave it downpoured on us so the FNG got a good taste of what F3 is all about.

Prayers to Davinci for all the struggles he and his family are going through, prayers for healing of stage four cancer and for depression and suicide of a young man who had his whole life ahead of him.

Welcome FNG O’Riley!  Hopefully the rain and pain does not scare him away from posting again.  Till next time, peace!

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CSPAN Send off Convergence

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141 Men came to show the Respectable**CSPAN** some Respect!!

He leaves The Fort and heads north or as Dredd refers to Yankee land. Not gone forever but just up the road 600 miles to start a new chapter in life and in F3 as he will launch F3Philly.

I am not the most eloquent with my back-blasts and I am usually to the point with posting the workout, add some words and being done, however since I can’t get Italian Job to write this up and Double D challenged the PAX to think of one word to represent CSAPN, I think that is the best way to document this convergence.

Thank you CSPAN for being all of these things and more to you r brothers in the PAX. As posted on Twitter and many of these were repeated multiple times:

brother
camaraderie
commitment
confidence
connected
consistent
courageous
dedicated
empathetic
example
genuine
handsome
HIM
honorable
humble
humility
impact
influence
influencer
insightful
inspiration
integrity
investor
legend
magnanimous
model
respect
selfless
servant
shepherd
solid
squaredaway
steadfast
steady
wise

The Workout looked like this:

WWL at the Q:

  • Mosey around the lot
  • Line up; karaoke, side shuffle, high knees, butt kickers, toy solders, lungewalk, power skips
  • COP
    • SSH, squat, merkin, moroccan night club, 10 Flying squirrels
Double D at the Q:
  • Run to practice field
  • Plank sequence
  • Split into 2 groups on each sideline
  • Sprint to center and back to sideline
  • Monkey humpers x25
  • Rinse + repeat with Merkins x 25
  • CDDs x25
  • Burpees x25
Longshanks at the Q:
  • Burpees
  • Lunges
  • Inch worm Merkins
  • Maktar Ndiayes
  • Plank Jacks
  • Squats.

Dredd at the Q:

  • Prayer for CSPAN
  • Merkin/Ab Lab series
  • Truth Nuggets and Leadership development with Major Payne, Wegmans, & Drop Thrill
  • Mosey to hill behind Bob Jones Stadium
  • Prayer for CSPAN heading to F3Philly…..”CSPAN Coming”
  • More Merkin/Ab lab series

COT:

141 Count, Name O’rama, 2 FNGs (Bikini & Manzel), Skinny Jeans pray out over CSPAN and his IMPACT on men and for Sky Q’s kingdom.

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