Author Archive Knish

Made Men

Stealing from the Iron Pax Challenge, 14 men gave it their all today to the sounds of Rudy’s new bluetooth speaker (why was Counting Crows on your playlist?).

DCCS given

Warm-Up – Lap around Mount Chisled, SSH, Low Slow Sqauats, calf/leg stretches

The Thang – Find a cinder block and do 25 each of the following, followed by lap around Mount Chiseled.

  • Merkins
  • Kettlebell Swings
  • Curls
  • Squats
  • Overhead Press
  • Derkins
  • Man Makers (should’ve been WAY less than 25 each round…)
  • Gas Pumps

Everyone got 2+ laps with Recalc and Rockwell in the lead.  Lots of good work focusing on form and completing the reps across the board

Announcements – Site Q and Q schools coming up over next 2 weekends.  Posse is the man for info on this.  Continued TAP for Doc McStuffins on his surgery today






We’re going streaking…

In honor of the Yankees streak of 28 games with a home run, Rudy decided to start his very own F3 streak – 2 days in a row taking a mid-workout dump in the great outdoors.

14 PAX came together for a Chiseled AMRAP. D(minus the ICCS) given and off for a tour of the course:

  • Station 1: Crawl Bear up/Bear Crawl down Mt. Chiseled
  • Station 2: 25x Kettle Bell/Cement Bucket Swings
  • Station 3: Hairburners down and back
  • Station 4: 10 5 Man Makers (Burpee audible during traffic jams)
  • Station 5: 25x Military Press
  • Station 6: 4x Tire Flips
  • Station 7: 25x dumbell curls
  • Station 8: 25x Derkins
  • Station 9: 25x Tricep extension w/slam balls
  • Station 10: 25x long/curl bar curls

Circle up for some warm-up merkins and leg stretches and rules given – 2 man teams, shotgun start and go. Called everyone in with about a minute to spare; LBCs to run out the clock

Moleskin – Everyone pushed through and seemed to have gotten some good work in. Each team managed about 2.5 laps while working through the various traffic jams especially around the time consuming Man Makers. The next version will require a little more thought and alot more weights per station but great initial layout by Rudy. Welcome 2 FNGs – Crabgrass and Spike.

Announcements – Zin pumped up Floater tomorrow. Swimmers shared some info about the ZERO Prostate Cancer charity 5k on September 14th. Details on Slack and maybe coming soon to Groupme.

Thanks to Rudy for taking us out.

Looks like you’ve got a problem, dad.

In planning today’s Chiseled activities, YHC decided that bringing the dusty pull-up tower out of my basement would help accomplish the goal of 2 exercises per muscle group for a 10 station circuit. I enlisted the help of my 7 year old to help me shoe horn the beast into the family truckster. As we approached the van, it became quite obvious to both of us that this would be no easy task. “Looks like you’ve got a problem, dad.” – parting words as my first born abandoned the effort. After a little geometry and a lot of bungee cords, I was good to go.

5:30am – DiCCS given (sort of) followed by warm-up – 20 SSH, Stretching, 20 Merkins, 20 LBCs, 20 Merkins.

The Thang

Mosey to entrance and back behind Mt. Chiseled. Circuit consisted of:

  • Dumbell Curls
  • Merkins (feet raised slightly on cinder blocks)
  • Goblet Squat w/bucket
  • Standing Military Press (~45lb bar)
  • Dips
  • Pull-ups
  • Diamond Merkins
  • Upright Row w/bucket
  • Tricep Extension w/25 or 35lb plate
  • Lunge walk w/45lb plate

Execute as many reps at each station for 60 seconds. 15 seconds to rest/move on to next station. After 5 stations, mosey around Mt. Chiseled. 4 total rounds – 20 stations executed.

Mosey back to the flag for Burpee Circle/Circle Burp and some LBC’s. Time.

Moleskin: Majority of PAX were still in pain from yesterday’s Jack Webb session w/Doughboy. General agreement that 60 seconds was a tad long for each station and 15 seconds in between, maybe not enough.

Thanks to Rudy for taking us out.

Announcements – Wedding Singer on birthday Q for Floater tomorrow.

3 out of 10

self-a·ware·ness (noun) conscious knowledge of one’s own character, feelings, motives, and desires.

YHC generally steps up to lead only when confident of the task at hand – Q’ing Watchtower is not exactly in my comfort zone.  Thank you to Doughboy and Fuse Box (injury prevented my Chiseled Q) for offering up the opportunity to lead – and thanks to Deadwood and Zinfandel for checking in on me leading up to the event.  Rudy offered up a weinke that was much better than mine so I had a reasonable plan in place.  But what about the counting…?

5:30 DiCCS given.  Mosey on over to the Town Hall parking lot.


~20 SSH, ~10 IW, ~10 Potato Pickers, ~20 Merkins, Calf Stretch.  Exact counts unknown as my cadence turned out to be terrible (given a 3/10 by the Syrian judge).  A handful of stragglers showed up at this point, giving us a total of 18 PAX for the morning.

The Thang:

  • Mosey around the shopping center to the small parking lot behind Rack Room
  • Partner Up – P1 Donkey Kicks; P2 Bear Crawl across lot and back. 100 total.
  • Mosey to Target Parking Lot; 100yd sprint followed by 10 Merkins. Repeat 10x; everyone starts together; Squats waiting for 6.
  • Mosey to Hickory Tavern; Partner up – P1 exercises, P2 runs short lap as timer. Exercises 100 each Jump Squat (incorrect instruction by YHC – supposed to be Step Up but PAX adapted), High Knee Jump, Derkins, Dips). Mary for 6.
  • Circle up in front of Brooklyn Pizza; Deadwood’s Circle Burp – Burpee with increasing Merkin count until 10; Burpee with increasing squat count until 8.
  • Planks and time – 2+ miles, sweating and dry heaves accomplished.


Not sure what was said and by whom as I was too concerned about my heart attempting to escape my chest cavity.


  • Dash for Down – See Rubbermaid
  • Zinfandel – Shout out to Gator Cub for being a great man in helping 2 other great men settle their differences
  • Christina Latini 8k shadow race – See Damascus/Posse and News Channels