Fitness, Fellowship, Faith
Wanted to get this posted so PAX get credit. All they need to do is show their tickets to the gun show and it’s proof.
In no particular order,
Merkins, Squats, KB Swings, Imperial Walkers, Curls, Arm Extensions, Calf Raises, Lunges, Squat Curl Press, Lawn Mowers, Grass Pickers, Around the World, Halo, LBCs, Dying Cockroaches, Flutterkicks, Mountain Climbers, Plank Jacks, those other things and the ones where it sucks.
Bulldog it this week, or don’t.
4 runners/HIM accepted the challenge to get up and get after it for a 5 mile run. We then covered Contentment at Q source.
Prayers:
Radar sister – undergoing chemotherapy
Roscoe’s friend Kim lost battle to cancer
JJ’s paster’s wife passed away with cancer
Appreciate the push – until next time Defib out!
At Gashouse Saturday we had 6 for the normal bootcamp, 3 from across the river on the east side doing the ironpax challenge, 4 out running 18.5 miles, and several more for painlab. Gashouse is getting complicated. Tighten it up Whoopee! All I was responsible for was the bootcamp so this is what we did.
Warmup:
Some stuff
The Thang:
Mosey up the street to Parkwood. Tesla was with us until he realized he was with the wrong group. In the parking lot it went like this. Bear crawl 5 spaces, do 5 squat jumps, run back to the start and do 5 burpees. Run back to where you left off bear crawling and bear crawl 5 more spots. I mentioned I was going to mark these off for them but decided they needed the mental challenge as well. Rinse and repeat this the length of the parking lot. 32 spaces. I thought this went well. I may have heard some grunting and a little yelling at one point.
Mosey up to New Hope to the hill across from Milano’s. at the bottom and top diamond merkins 5 ic, squats 10 ic, flutter kicks 15 ic. During this I changed the count up a few times for some more mental training. After this we ran around the back side of whatever this facility is back to Dixon. Down Dixon to the Presbyterian Church we stopped at each telephone pole for 5 monkey humpers ic. By this point the talk of NC State vs Clemson was heating up between SS, Strog, and Watts up. JJ keep trying to get involved but he’s a Carolina fan so what he had to say wasn’t relevant. The Duke fan, while in a good year, stayed quite.
At the Pres front parking lot we broad jumped from one parking space line to the other and did a burpee at each line.
We moseyed down to Akers Pharmacy and did 10 Freddy Mercury’s ic at each corner.
Back at the Schielle we stopped at the corner for a few rounds of wall sits and Mike Tyson’s.
COT:
Announcements-Ruck 10/8, Convergence 10/15, Rumor is there’s a Christmas Party on 12/17, Dredd has the Gashouse Q next week
Warmup:
10xSSH; 10x Hill Billies; 10x Gravel Pickers
Mosey to Church Parking Lot.
Perform exercise until the Q says to “GO”, and then group would sprint to the other end of the parking lot and jog back.
LBCs – AMRAP – Until Q says GO – Sprint
Merkins – AMRAP – Until Q says GO -Sprint
Bobby Hurleys – AMRAP – Until Q says GO -Sprint
Mtn. Climbers – AMRAP – Until Q says GO -Sprint
Plank Jacks – AMRAP – Until Q says GO -Sprint
Moseyed to Central Ave.
Route 66 – With CDDs
Started workout with warm-up
SSH x 15
Toy Soldiers x15
Mosey to the school crossing in front of Ida Rankin Elementary School. There are six utility poles between the school crossings, we started at one end and did 5 burpees at every pole until you get to the end. Then we came back the opposite direction but this time doing 10 Big Boy Sit-ups. We did one final set with 15 Merkins.
Mosey to the (Mt. Hollywood pit) parking lot behind the First Presbyterian Church.
11’s
Start with 10 Tiger push-ups with feet pushing against the wall, then bear crawl to the other end and 1 American Hammer. Repeat in ascending/descending order until you get to 1 Tiger pushup, and 10 American Hammers.
Mosey back to the Mt. Holly Middle School parking lot.
Lots of PAX putting in extra work today. IPC Relay kicked things off at 0530, DBC and some runners rolled out at 0600 and still more PAX headed out at 0630. Most stayed for a good discussion on Positive Habit Transfer.
“A man cannot give away what he himself does not possess.” – Qsource Leadership Manual
Amoeba Ruck 10/8
Convergence 10/15
SFN track commanders needed
Lift up Huck, Turtleman, Gumby and his Mom, Purple Haze parents, those impacted by the hurricane and the Mayor in your prayers.
YHC took us out.
I’m Broke
We ran the IronPAX relay in a time of 28:02 last Friday but thought if we could recruit some runners we may be able to shave some time off, and that’s what we did. We had 12 men gather at Old School this am to try and beat out time and see if we could secure a better position against the other regions.
We started off with the work on round one and we got it banged out quick with our resident jump rope champ Mayor finishing out each round with 50 Jump rope and passing it to the runners. Our first mile was Split between Gold digger, Freight, Balljoint and Broke and they knocked it out in 4:49! The next four rounds called for one 400m run in between. Round two was Roundup with a 1:06, Round three was Gold Digger but he lost a shoe, stumbled and threw the other off and ran a sock foot 400m in 1:11! WikiLeaks is a new Pax and is a awesome runner with just two posts under his belt, he rocked the 400m in round four in 1:04 on his first attempt! Gold Digger took a his third stab at the 400m at the end of round five in 1:06. Backing up to the work performed everyone had excellent form and knocked it out w it h speed. We shaved nearly a min off the 400 reps and 300 jump rope reps. Mayor had a much easier time without the wind gusts from Friday and Wirenut our resident Squat master blew through the Jungle Boi squats and Bonnie Blair’s. No matter how organized you try to make this with this many people trading off the work every 5 reps it still takes teamwork to make it happen. The last round of work called for 100 bigs boys split by everyone that wasn’t running and then 50 more jump rope before our final relay mile team took off. We had Roundup, Wiki, Slaw and Gold digger polish that mile off in 4:47! Final time 24:22. Should be good enough for third of no one else attempts it today.
I know a lot of people don’t like to do IronPAX and avoid it but this is a way for everyone to be involved in it. Everyone shares the load and does the work in their wheelhouse. Greenwood is going to make the relay portion a official part of IronPAX next year. Just something to keep in mind. Anyone can do this. Thanks to Westside for the idea for us to try this two weeks ago. I wish he could have made it out this am.
Nine HIM (and 1 small sized version) gathered for a windy workout at the PREMIER afternoon AO. Hurricane Ian was churning its way through Florida with a supposed bead on the Carolinas. Here’s what went down:
Warm-Up:
The Thang:
Announcements / COT: No roadside clean-up / Amoeba Ruck 10-8 @ 1st ARP / Convergence 10-15 @ Bulldog /
Prayers: Those affected by Hurricane Ian / PH’s Mom & Dad / GD’s grandmother / GD’s neighbor – house burned down / Hartsell family
We had a full house and the gloom was right! Brave souls showed up for week 3 of the IPC and as always it was a beatdown! All Pax got some and some Pax left some but hey that’s the way it goes!
I apologize but I don’t remember the prayer request or announcements.🤦🏼♂️
Thanks men for letting me lead!
Wichita out and on to the next one!
For some reason, nobody wanted to Q this Saturday. On of the responsibility’s of a site Q is to Be There and lead the workout if you dont have a Q. So cool, lets have a little pre JJ5K beat down.
Warmup: SSH, DonQs, Gravel Pickers, left over right stretchy things(the unpatented version)
Thang: From the very bottom of the lower parking lot..do 3 burpees, 20 mountain climbers, 20 American hammers at every light pole till you get to the flags at the main entrance. Hacksaw killed this…he was pumped up son! once at the top we said the pledge, and I let Sarlacc pick cherries for a minute. That was dumb..lets move on. down to the concrete bleacher at eh horse ring. Lindsay Derkins, and Dips…between each round box jump to the top of the bleachers. 10-30, 15-25, 20-20, etc… After that we got a 10 count, then mosey around to the other side of the horse ring for 11s. Pullups on the Fence rail and big boy sit ups on the road. Good Work by Chubbs and Higgins pushing it out and finishing strong on these! we would have been done alot sooner but Doodles was talking alot– trying to EH Handcuff into church on Sunday! After this another 10 count then a mosey back down the hill. was gonna stop and the block pile and do a couple rounds but there was a huge tractor trailer in the way. so we omahaed onto the tennis courts. I had some stuff set up there to finish us out. Mary and Carry! i have 2 5 gallon pails of c23, and a cinder block. starting with the most Respect Pax, that man calls a exercise and we all do it while he sprints to the fuel cans, farmer carries them 3 courts, then pick up the the block and rifle carries it to the end and sprints back. everyone got a turn. with a few minutes to spare we carried the blocks and fuel jugs to the road left them there for me to get on my way out. there were 3 or 4 light poles down to the shovel flag so we went down the same way we came up 3 burpees, 20 mountain climbers, 20 American hammers. everyone pushed hard this last little bit and made it back to the flag just in time! Good work men!
Announcements:
convergence on October 15th
ruck on the 8th from downtown
other stuff that has already happened
Prayers:
Huck
Sarlacc’s Daughter
Turtle Man
Doodles Friend Andy
Stripers Brother
Chubbs Friend
Everyone effected by the Hurricane
the Hartzell Family
Moleskin:
I kinda just winged it this morning no fancy stuff just basic F3 exercises . I was trying to go easy on the the legs even though we still got almost 2.5 miles in. I went and ran the JJ5k after this and got 1st looser in my age group behind SA, I could have beat him if i would have been fresh! LOL After the 5k i took my oldest 2.0 to Chapell Hill to watch Norte Dame kick the crap outta the Tarheels! Lets Go Irish!! Point is I had alot going on today and i still posted with my brothers in the gloom and ran the JJ. you have time to do the things you want to do. Make F3 a priority in your life it will change you for the better I guarantee it!
SYITG
BallJoint
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