The morning of an Iron Pax workout has a different feel to it. We had an unofficial record number of attendance at Tar Pit and also a record for IPC participants.
WOR: SSH x 25, Picking Daiseys, Arm Circles, Michael Phelps
NOR: Banks, Cookies, Zoro, Milk Duds, Archive, Tortuga (Respect), Jolly, 8 Track, Wet Burrito, Baby Sitter, Sparrow, Saga, Big Mac, T-Bone, Giggles, Panda Express, Ralphy, Crack, Panhandle, Shiplap (Q)
Had a great showing this morning for a good beatdown to work out that lactic acid buildup from yesterday’s IRON PAX.
WARMORAMA:
Abe Vigodas
Arm Circles
Mountain Man Poopers
Motivators
Squats
THE COUPON CODE!
Coupon codes were generated by finding a partner and calculating half of their age. The coupon codes were then used as individual rep counts for the remainder of the beatdown.
Thang One: Pearls on a String. Using your generated coupon code as the rep count, one partner caries both coupons to the next light pole while the other partner runs ahead and starts on his reps. Reps swapped between merkins and squats, and the coupon-carrying partner helped the other on their reps if they got to the next light pole early.
Thang Two: Hoffa Estates
We had a beautiful time at Hoffa Estates! One partner runs up Hoffa and the other partner completes their coupon code reps of each round. After the 6 rounds, we repeated the rounds with a lunge walk to the path and back approximately 50 yards away.
Round 1 Reps: Thrusters
Round 2 Reps: Skull Crushers
Round 3 Reps: One Arm Rows
Round 4 Reps: Curls
Round 5 Reps: Rows
Round 6 Reps: Kettle Swings
We ended with a COT. Colossians 1 was referenced as the moleskin for the morning, but more specifically verses 15-23 are an awesome short synopsis of the gospel. Verse 22 has become a life verse for me, and a great pick me up when I’m feeling discouraged or accused.
In attendance, Panhandle, BOGO, Da Vinci, Sparrow, 8-Track, SAGA, FNG (Giggles), T-Bone, Panda Express, Ralphie, Aloha, Cookies, Tortuga, Shiplap, Gummi Bear, Jolly, Big Mac
F3 is open to all men, led in a rotating fashion, happens rain or shine, outdoors, you’re responsible to know your body and modify as necessary.
Warmorama
Motivators
Picking Daisies
Butt kickers around the parking lot
High knees
Good Mornings
Bat wings.
Vaccine’s train our immune system to create proteins that fight disease which we call “antibodies.” Today’s antibody is targeted to combat the disease known as Ironpax-W1 variant. Symptoms of this particular variant include, muscle aches, fatigue, shortness of breath, dizziness, confusion, vomiting and physical agony. It only afflicts males, and the primary risk factors appears to be those with a penchant for waking up at the wee hours of the morning.
The vaccination process is multi-step. For full effect, patients are advised to pursue good form and full range of motion.
Step 1. Mosey to Hoffa
Step 2. 5 forward murder bunnies.
Step 3. 5 double shoulder tapping pushups.
Step 4. 5 reverse murder bunnies.
Step 5. 3 blockees with thruster. Demonstrate form.
Step 6. 3 blockees with lateral jump
Step 7. 3 blockees with perpendicular jump.
Step 8. 3 blockees with lateral jump and vertical block
Step 9. 3 blockees with perpendicular jump and vertical block.
Vaccination is complete, unfortunately, early evidence suggests vaccination is about 1-3% effective at fighting all symptoms apart from confusion.
Thang 2 – Mono a mono.
20 minutes EMOM
BBSU, Curls, overhead press (Start at 6 of each, if you are successful, increase by one, if you are unsuccessful decrease by one.)
Moleskin: Vaccine’s work by preparing your body in advance for a future attack. If you wait until the attack and then want to get vaccinated, it’s too late.
We do something similar with F3, by practicing in somewhat low-stakes environments, we’re ready when our kids ask for an airplane ride or Da Vinci/Sparrow need help with a house project. If you throw out your back first and then want to get in shape, it’s too late.
Ephesians 6:13 Therefore take up the full armor of God, so that when the day of evil comes, you will be able to stand your ground, and having done everything, to stand.
Putting on the armor of God, (Shield of Faith, Belt of Truth, Breastplate of Righteousness, Helmet of Salvation, Sword of Spirit which is the Word of God, Shoes of gospel peace) has to happen in advance SO THAT, in the day of evil, you will be able to stand your ground. Not when the day of evil comes, start putting on the armor now. It’s a vaccine. When the enemy approaches, if you don’t have your armor on, it’s too late.
A warm welcome to FNG Giggles!
Praise for brains and brawns provided by both Tortuga and Heist assisting with Sparrow’s demo, prayer for Big Mac’s 2.0.
Since our Weasel Shaker kindly reminded me Friday afternoon that I was on Q for this workout, the creativity was not flowing. Regardless, I think we managed to find a solid workout in the midst of our wandering. 15 PAX showed up to explore the AO with me.
Warm-o-Rama:
Side-straddle Hops IC – 25
Tappy Taps IC – 10
Arm Circles IC – 10 small forward, 10 small reverse, 10 large reverse, 10 large forward
Merkins IC – 10
Michael Phelps OYO while Q explained Thang 1
Thang 1 – Bataan Death March
PAX started to mosey clockwise around the AO. Last PAX in line dropped and performed 5 burpees then sprinted to the front. Repeat. We worked our way to Dan Taylor Alley in this fashion.
Thang 2 – Dan Taylors
PAX spread out across the width of the field, and then headed east performing Dan Taylors (1 squat, 4 walking lunges, 2 squats, 8 lunges, 3 squats, 12 lunges, etc.) until we reached the east end of the field.
Back to Bataan Death March – we continued our trek around the AO, stopping at the COOTIES station
Thang 3 – Station work
The PAX split into 3 groups. Each group started at one of the three stations, then rotated. The group at station 1 dictated when to rotate.
Round 1: Pullups (20 ea, 100 total), Atomic Merkins (AMRAP), Picnic Table Presses (AMRAP)
Round 2: Merkins (50 ea, 200 total), Dips (AMRAP), Super Mario (picnic table step-ups, AMRAP)
Thang 4 – Mary Hoffa
(At this point YHC was making things up on the fly, so the following may not be 100% accurate…)
PAX moved to the base of Hoffa and spread out.
Round 1: 50 Big Boi Sit-ups, run to top of hill, 50 Little Baby Crunches
Round 2: 50 American Hammers (2=1), run to top of hill, 25 WWI sit-ups
Round 3: YHC does not recall what reps were done, but all PAX were required to Bernie up the hill.
Time was called, PAX headed to the flag.
COT: Archive, Bad Debt, Captain Crunch, Cookies, Crash, Da Vinci, Dirty Laundry (FNG), Heist, Jailbreak, Jazz Hands, Minnie, SAGA, TBTF, Wet Burrito, Crack (Q)
Doughnuts kindly provided by Captain Crunch (penance for arriving late?) and Tortuga
17 men ventured out into the gloom to try their hands (and shoulders and legs) on the Week 0 IronPax workout. Shout-outs especially to [tag Hotbox] and [tag Katniss] for breaking the 30-minute mark.
Workout:
100 Merkins
800 meter run
75 Merkins
1,200 meter run
50 Merkins
1,600 meter run
25 Merkins
2,000 meter run
Who showed up:
15 PAX showed up on this beautiful Monday morning: @Archive (YDYM), @Crack (BD), @Saga (BD), @DaVinci (BD), @Sparrow (BD), @Cheese (YDYM), @Jolly (BD), @8track (YDYM), @Bloomer (BD), @Wetburrito (BD), @Pandaexpress (YDYM), @Cookies (YDYM), @Zoro (YDYM), @Aloha (YDYM), and @RangerRick (YDYM).
Moleskin: Today we discussed the difference between “excellence” and “perfection.”
Perfection is unrealistic and finite. It concerns the external, how we are perceived by others. In contrast, excellence is attainable as it is a continuous endeavor. It’s about challenging oneself to be better, to learn, and to grow beyond oneself.
Below is a slightly edited poem about it (author unknown).
Excellence is willing to be wrong
Perfection is the need to always be right
Excellence is freeing
Perfection is demanding
Excellence is what can I give to myself and others
Perfection is what does this require/can I take
Excellence is love/being vulnerable
Perfection is fear
Excellence is empowering
Perfection is anger and frustration/ being concerned about external appearance.
Excellence is accepting
Perfection is judgment
Excellence is confidence
Perfection is doubt
Excellence is a journey
Perfection is the destination
In sum, the pursuit of excellence is what defines those who join F3. We are here not only to better ourselves but also to give to others. So, as Bill and Ted have said “Be excellent to each other.”
COT: Lifted up thoughts re: people impacted by Hurricane Ida and for those trying to leave from Afghanistan.
Ode to a decade when cars were fast, rock was king, and a slide ruler was a calculator.
Musical Bears made its debut.
Shredtember Day 2
WOR:
50 Side Straddle Hops
Butterfly stretches. Arms Circles. Toe touches.
Rock Around the clock.
Clock merkins, 1 per hour, forward and back. (24 merkins)
Clock Burpees, 1 per hour, forward, and if you can make it, back.
Jailhouse rock
Any combination of Grave diggers, Kettle bell swings, and bent over rows
The Twist
Any combination of American hammers, Block weighted American hammers, and the twist dance move.
(Workout, Crawl, Find a spot)
Setup: Arrange coupons in a tight circle, 1 per pax. Remove 1 coupon and pax from the circle and move them to the center of the circle.
Action: Call out an exercise (i.e. big boy situps to 50) everyone in the circle begins the exercise. Whenever the first Pax gets to 50, he begins to bear crawl around the outside of the circle clockwise. The pax who was in the middle of the circle immediately jumps out to fill in the open spot vacated by the first PAX. This means that now there is one spot too few, like musical chairs. After the first PAX completes a full trip around the circle, he looks for an open spot to land (signified by an unoccupied coupon).
Finish: As each PAX finishes the rep count, he begins to bear crawl clockwise around the circle. Everyone must go their original spot, or if it is occupied, past it until they find a new spot. The last PAX will not be able to find a spot. He ends up in the middle of the circle. It’s his job to call out the next exercise, with either 25 or 50 reps.
We did a lot of rounds of Musical Bears. Most Pax agreed that this workout was harder than expected.
Sparrow, Panhandle, Davinci, Aloha, Wet burrito, Bad Debt, Bloomer, 8-Track, BOGO, Panda Express, Big Mac, Beaker, Saga, Jolly, Crack, Banks, Cookies, Cheese, Tortuga, Y2K, Katniss, Gummi Bear
WOR – burpee (slow) x5, SSH x10 IC, Copperhead squats x10, Copperhead merkins x10
Thang – A trip around the Archive Mile stopping along the way for some fun
Count-O-Rama – 9 PAX in attendance
Name-O-Rama – Captain Crunch, Archive, Sparrow, Wet Burrito, Bloomer, Crash, Crack, Aloha, TBTF
COT – Praying for Archive’s job opportunity and continued success in his career
Sweating To The Oldies: The 80s Beatdown
Here was the playlist: https://music.youtube.com/playlist?list=PLhzkvNUIsfkQGd0NkhiFvT6iITK4JBKcW&feature=share (bonus tracks included)
“Back in Black” played as the PAX gathered in the gloom…
WOR: A variety of warm-ups happened to the tune of “Adventure on Earth” – from E.T.
We gathered our coupons and guided by the moon we made our way over to the cooties while the music carried us along.
THANG 1: E.T. carried us into “We’re Not Gonna Take It” – 3 pull-ups while PAX behind did squats…rotated for a good while and then took our coupons to the base of Hoffa.
THANG 2: “Billie Jean” – did a bit of dancing with our coupons
THANG 3: “Another One Bites The Dust” – partnered up and while one did a farmer’s carry with two coupons and sprinted back, the other PAX did merkins – rotated through the song.
THANG 4: “Fight For Your Right” – blockees and some runs up Hoffa
THANG 5: “Never Gonna Give You Up” – a Rick roll inspiration of burpees!
THANG 6: “Battery” & “Give It To Me Baby” – dips turned a bit scarry as we entered into a redrum
THANG 7: “Take Me Home Tonight” – Mary-Go-Round with some blockees thrown in
Walked back to the flags as “Every Rose Has A Thorn” played and the credits rolled…
COT: 15 PAX: @Beaker @Bloomer @Bogo @Cheese (RESPECT) @Da Vinci @8-Track @Gummi Bear @Hotbox @Jolly @Panda Express @Ranger Rick @SAGA (Q) @Sparrow @Wet Burrito @Y2K (welcome)
Moleskin: Push yourself and press into love: who will you love well today? At some point the music stops and all you have is love!
11 Pax joined YHC (Beaker) on a humid Saturday morning.
WAR
Motivators (ic x7)
Abe Vigodas (ic x10)
Slow Tappy Taps (ic x7)
Stretch legs (OYO)
Thang 1
Indian Run to Ackerman
Thang 2
10 of us played ultimate frisbee; Hotbox did other things.
Ultimate Frisbee. Scoring team did 5x(their score) burpees after each score. After each interception, the intercepted team completed a Mucho Lego.
Thang 3
Mosey back to Tar Pit
NOR:
Jolly, Tortuga, Shiplap, Banks, Y2K(welcome back!), Cheese, Katniss, Big Mac, DaVinci, Hotbox, Beaker
Moleskin:
We need others to speak God’s truth into our lives. Speak words of Truth, grace, and love into the lives of those around you.
COT:
Big Mac’s mom’s medical tests, Tortuga’s arm.
F3 Wheaton 