YHC rolled in to find 3 pax ready to roll at Olympus this past Saturday. Beetlejuice was ready to check his loaner bell out of the library and Frehley’s had his towel at the ready. Tiger Rag had already gotten a pre-run done and was doing some hideous battle rope/hairburner/kettlebell drag combo. Madison rolled in, there was a brief disclaimer, then we got down to it.
Warm up: SSH, arm circles
The Thang:
Repeato 8 times for 400 total swings, 128 rows, 80 deadlifts, and 80 presses.
Mary: 1:00 each of elbow plank, hollow body hold, and glute bridge.
Announcements:
Moleskine:
4 men showed up (in person) to SCMS at 0530 for our first (official) week of the Ironpax Challenge. Some pax joined via Zoom as well (thanks Wild Turkey).
This is the first official week of the Ironpax Challenge, last week was a warm-up. This week the scores, or times, REALLY count. Here’s how it went down.
Pax: Geraldo, Cheese Curd, Wild Turkey (plus some zoomers)
Tha Thang:
Set your timer for one minute and repeat. At the top of each minute do 3 burpees. If that isn’t motivation to finish fast, you must love burpees. After your three burpees begin the exercises. At each minute, stop what your doing, do your 3 burpees, then pick back up with wherever you left off. It’s harder than it sounds, especially in the gloom, when you’re trying to track more than 100 reps. Here’s the exercise breakdown, completed in the order below:
50 double hand release merkins
100 leg raises
150 jungle boy squats
200 big boi situps
250 forward lunges (1 = 1)
Humid Moleskinny:
The phone said it was 74, the car said it was 77, it felt like YHC was breathing split pea soup while nursing a bad case of emphysema. So yeah, it was humid. It had also rained the day before and the pax all agreed that a patch of grass was needed. So we were going to get wet and as OBT once said, “you only get wet once” #TWSS or #TWOBTS. At one point the air was visible under the lights in the parking lot.
But enough about the humid weather. This was a legit challenge to get through. The burpees were tough but the pax all agreed that 200 big boi situps were likely the worst. The trick for YHC was set a goal for each minute to complete a certain number of reps of said exercise (for example, 25 leg raises per minute with three burpees). That would make completing this manageable instead of one long slog. It also helped YHC to keep count between the burpees.
The RFYL crew was back out in force today. Hi-viz tanktops and all. YHC had developed a loud AC/DC only playlist for the workout and there were some (envious? nervous? curious?) glances our way between Wild Turkey chanting “Oi” to the opening of TNT or our regular chorus of “BURPEES!” at every minute. Rumor has it C-Span was on the Zoom, but I’ll let Wild Turkey sound off with the online pax.
Cheese Curd decided he wanted more after completing this week’s challenge, and ran a quick lap on the track.
Geraldo and Wild Turkey chose wisely, and accepted that this was a smoke session. No need to go running.
YHC’s time – 41:15 (that’s 123 burpees) and the last one in the gate.
Sound off in the comments below with anything YHC missed.
Thank you Wild Turkey for the take-out
Announcements:
Blood drive in SOB land 10/23 – Details on slack
Levi has the Q at Rock Zero on Saturday
YHC has the Q at Tweet and Meat on Wednesday
23 strong (including MASH) for Watchtower this morning! I pulled into the parking lot 10 minutes early and the MASHers were already all set up and ready to go! Kudos to them… maybe they should extend to an hour-long workout? Newtown Elementary is one of our smaller campuses but I wanted to try to keep everything on site today. Little did I know the track would be pitch black. Note to self – never say “no headlamp required”!
The disclaimer was given, and we were off…
Here’s what went down:
Warm up lap around school
Warm up exercises
Mosey to the front stretch
Mosey to basketball court for 7’s
Mosey to the Track
Mosey to the other basketball court
Mosey to the wall
Mosey back towards COT taking the long way around campus
Mary for 2 minutes
Done!
Some shout outs!
Welcome FNG – Lambeau! The poor guy never should have told us he hated the Packers. Welcome to the group! Great to have you!
ANNOUNCEMENTS
DiCCS given, staying on campus
Warm Up
Mosey towards Town Hall, U Turn and head West along sidewalk on Weddington Rd to CVS parking lot. Circle Up. SSH x 20. Jimmy Dugans, Calf Stretch, Runners Stretch, Upward Dog, Moroccan Nightclubs.
The Thing
Mosey to Far corner of Target Parking Lot. Today is all about 7’s. 7 reps of an exercise at all 4 corners of the Target parking lot, then change the exercise and increase reps by 7, up to 28, then bring back down to 7. No Mary on the 6, circle back. Here’s what we did:
7 Merkins, 14 Dry Docks, 21 Big Boys, 28 Speed Skatters
Mosey to Petsmart parking lot, grab some wall. same concept, but instead of running to 4 corners, run the length of the parking lot between each set of reps– back and forth 4 times for each exercise.
21 Donkey Kicks, 14 LBC’s, 7 Mike Tysons. Time, mosey to COT.
Moleskin
Man, I saw the humidity/fog coming through the parking lot lights like it was a rain shower. We all looked like we went through a shower after the workout. Everyone got at least 2.7 miles, some over 3 circling back.
Best part of the morning were several Pax sharing their challenges and the tools they are using to overcome them – mainly Therapy, but also Shield Locks, Study Groups – Q school and Bible to name a few. Great to be able to be in a group where one can be vulnerable and share this type of stuff in the chance it helps your brother standing next to you.
Prayers for Sugar Daddy’s father undergoing surgery today.
Labor Day Extravaganza – Cuthbertson Middle
October 17th – Sign Up to donate blood, ya fool! See Group Me and/or Turbuckle/Rudy for more info
YHC took us out.
YHC agreed to Q Bagpipe a few weeks ago but was still caught by surprise when Cooter2 made his Monday night marketing post. Thankfully I have plenty of old Qs to recycle so thats what we did.
It looked like a small group when I arrived but cars kept pulling into a foggy parking lot until 5:30. Veteran group so I didn’t think we needed until the pax asked for one. YHC backpedaled gave the disclaimer as the pax moseyed and almost injured myself. That would have been funny.
In the parking lot near the fountain we did a quick warm up.
10 IW
10 Windmills
10 Arm Circles Forward, 10 Arm Circles Back
Continue to mosey to the bull ring
The Main Event
Run around the bull ring, do 5 merkins at each entrance to the parking lot.
Repeato but trade the merkins for squats
Repeato Again but trade the squats for lbcs.
A this point is was 610 so time to mosey home.
The leaders of the group got back to launch a little early and did some mary but everyone else rolled in right at 615 so time for…
COT
Announcements
SOB/A51 Blood Drive at Brace YMCA on October 23.
It’s staying dark all morning. Wear bright colors, reflective bands, and blinkies.
If you haven’t Qed somewhere in a while, do it soon.
Moleskine:
I have Qed this same workout before at Stonehenge(yes, believe it or not, I used to Q Stonehenge). I even had an extra lap with burpees planned but ran out of time.
This is a good weinke because it is well rounded(just over 2 miles), hits all the muscle groups(arms, chest, abs, quads, and glutes), and doesn’t require a lot of instruction which allows pax to go at their own pace.
It was a sweaty morning. Stay hydrated.
As has become the norm for Hawks Nest, a problematic (not really) number of pax mustered for the Tuesday morning downpainment in the Area51 gloom. 28, to be exact including 2/3 of Trifusenik, 1/2 of the men in OP neighborhood, and the rest of us. Floorslapper was on time…if you’re superstitious, watch out for other strange occurrences today.
So after a very brief and weak disclaimer, the pax launched. The following will be mostly Moleskine with a sprinkling of Thang:
Run around outside of Colony Place and back into the lot behind the medical building. Circle up for COP, which stands for Circle of Pain. Did some hand-release merkins, plank shoulder taps, flutters, IW’s, slow squats. This was when Semi-gloss was lamenting all the Chinese he ate the night before. #peekaboo
We then ran into the adjacent neighborhood, but not before I heard Champagne voice his concern about going too far. We didn’t. I think we stayed under 2 miles for the whole deal this morning, but my Garmin and the ability to use it properly are suspect.
Did some exercises at various crossroads while looping through Stonecroft & a bit of OP. Only had to stop once for a blue-collar driver who gave the pax the peace sign…or flipped us off, not sure. We circled around back to Rea and back towards CP. Beetlejuice pointed out he doesn’t notice the upward trajectory when he drives that route…it is a bit of a sneaky climb. We then cut through the condo neighborhood where Gloss visited his office. Hopper wisely suggested we tip over the Port-a-Jon. Could have been an Area51 all-timer. We won’t neglect that next time, so beware as that is likely to happen. Take care of the paperwork at home, men. Think we did some Dolly’s in the cul-de-sac.
Back to the medical building parking lot for some burpee broad jumps, lunges – frontwards and backwards, bear crawls & karaoke. Moseyed over to the fountain for a bench set with some dancing Chilcutt’s and Makthar N’Djaiye’s in with the jump/step up’s & dips.
Jog back to launch lot for 6 Minutes of Mary including some Freddy Mecury’s, Boone crunches & finished with 13 burpees OYO (On Your Own). #crowdpleaser
COT (Circle of Trust) with Hopper taking the pax out in prayer
Sundry observations from this morning’s rendition of Hawks Nest:
Probably lots of other stuff to report, but it was all I could do to come up with the 27 other pax names who posted. No phone recording; remembering the pax names is my mental exercise for the morning. At 48, still have a little mental aptitude left.
As for Hawks Nest and passing the torch to Deep Dish — appreciate Hopper’s kind words during COT. Don’t say it (or type it), Gloss. We’re not getting a room. In all seriousness, Q’ing a workout or stepping up eventually to be a site Q is how you become a better leader. And for those that aren’t aware, the mission of F3 is:
Getting in better shape, sharpening others and being sharpened by others (Proverbs 27:17), and recognizing that you are not the primary reason you are on this ball of dirt –> that’s F3, at least in my simple, short way of summarizing. My biggest “aha moment” in my almost 9 years in F3 was when God made it clear to me that He wanted me to give away what I’ve found in Him. For those reading this, you may be familiar with something in the Christian faith called the Great Commission (Matthew 28:18-20). Two things on this: 1) it is not called the “Great Suggestion”, rather it is a Commission (an instruction, command, or duty given to a person or group of people); and 2) it is focused on others, not yourself.
After all the workouts, 3 sites launched, coffeteria’s, happy hours, 3rd F groups, etc., etc. — my biggest encouragement to you men is to “give away what you’ve found in F3”. Not out of guilt, compulsion, or some over-inflated sense of F3 duty; rather, give it away to another man because you are grateful. Grateful that another man thought enough of you to invite you to a workout.
Grateful for you, men.