35 PAX took to the windy back path at the only best Friday AO in Waxhaw for a workout stolen from a recent Nashville trip. A few PAX were trying to avoid my Q get in their #IronPaxChallenge since they will miss tomorrow’s official Waxhaw IPC group outing.
COMMERCIAL INTERUPTION:
Hope Challenge: I completely forgot about discussing this challenge this morning. Bottom-line, there are a lot of guys in our group who are or who have struggled with different issues (ie drinking, lust, porn, gambling, food, etc.). The challenge is to bring these issues into the light. Don’t hide them. Either you can share hope that you have overcome a particular issue or you can ask for #ShieldLock with another F3 Brother who is struggling to hold each other accountable.
BACK TO REGULAR SCHEDULED PROGRAMMING:
After Monday’s Launch-Vergence, YHC anticipated a larger crowd so it was great to see some of the Kotters/FNGs come back out. The weinke was short as my wife could have told you but built for pleasure to keep the entire PAX together.
- 0528: 2 minute warning
- 0529: 1 minute warning and DCCS laid out for everybody to
see hear (?) - 0529 and 45 seconds: Goodfella and Posse try and derail the start by having a
riveting discussion about IronPaxChallenge rules - 0530 and 0 seconds: Enter Sandman starts blasting on the boom box and we are off
WARMUP:
- Mosey halfway down path
- SSH x 20
- Imperial Squakers x 10
- Merkins x 5
- MC x 10
- 6″ Plank Jacks x 10
ALL ABOARD THE ESCALATOR:
- Grab a LIFTING rock
- YHC gave a thorough disclaimer that we would NOT be running with these rocks . . . I encourage all Qs to do the same . . . #Don’tTrickThePAX
- How the escalator works:
- Do the round of exercises and sprint a lap (down the path several light poles, increasing distance with each round)
- Once the PAX could see the WHITES OF THE EYES of the front runners, they should turn and run back to the rocks
- The Rounds
- 10 Merkins
- 10 Curl to Press, 20 Merkins
- 10 Rock Squats, 20 Curl to Press, 30 Merkins
- 10 Box Cutters, 20 Rock Squats, 30 Curl to Press, 40 Merkins
- 10 Burpees, 20 Box Cutters, 30 Rock Squats, 40 Curl to Press, 50 Merkins
- 10 Box Cutters, 20 Rock Squats, 30 Curl to Press, 40 Merkins
- 10 Rock Squats, 20 Curl to Press, 30 Merkins
- 10 Curl to Press, 20 Merkins
- 10 Diamond Rock Merkins
- Rocks back and sprint to T in path for Plank-O-Rama
- Right arm/leg high
- J-Lo’s
- Sprint halfway back and mosey to COT
- FINITO
MOLESKINE:
- This is usually the section I try and write something about each of the PAX but it’s Friday afternoon and beers are calling my name. However, there were a few callouts I want to mention but if you aren’t mentioned, please be sure to be offended
- Trunk: Great to see you post again after being an FNG Monday. Nice job pushing hard today. Looking forward to you joining us more often
- HazMat: He was toying around with attending Cerberus and Impromptu so hopefully you weren’t too upset with your choice. If you like to run, I might suggest Ignition on Mondays at 0515 at Cuthbertson (min. 4+ miles).
Also, I would avoid anything Q’d by Deadwood as he usually only does arms (hence the no shirt pictures) - Rabies: The dude was crushing it today. Up at the front every time I looked up. Great to have you out again.
- Softee: Nice job pushing today. Great to have you back out again.
- Show Girl: A couple weeks back in the fold and I can already see a difference. Your energy level
in the GroupMe Playhouse is very noticeable. - IronPAX Challenge crew: Nice work
interrupting my weinke by pushing yourselves to complete something completely horrible. You could have taken the easy way out and said “I’m out of town, oh well.” And kudos to Goodfella for being the proctor to keep these guys from cheating in line. #SelflessMove - Easy Button: You hurt bro? Or you have too many beers last night watching your fantasy football team start off bad? #FrontOfThePackWasMissingYou
- Ackbar and High Hat: Impressive pushes today. I could see the effort on your faces. Well done!
- Sprinkles: CRUSHED it! You led the whole day. Very impressive. Keep it up. You are making us old men better.
- DID YOU NOTICE? For those who didn’t get to run much, the workout was likely more difficult cuz you didn’t have any recovery time (which was the run). The plan was to keep the PAX together today via the “Whites of their eyes” turnaround. I would recommend to push through the exercises in these type of workouts as fast as you can (with good form obviously). Don’t take breaks unless you really need them. Just switch to a different exercise (ex. if Merkins have smoked your arms, switch to squats, etc.). Jog back all the way to your rock/station, don’t stand around, just GET AFTER IT!
- Good push today!
ANNOUNCEMENTS:
- New 0.0 Gear Workout: Kudos to Chastain and Brutus for exploring this new workout. More details to come but they are looking to do it on Fridays. Very FNG, Kotters, and MASH (injured) friendly. If you have questions or suggestions, please reach out to them.
- Leadership: On the heels of the Launch-Vergence, we want to challenge everybody in our group to step up in a different way. Could be within F3 (ie leading a workout, helping plan a Happy Hour, organizing a service project, etc.) or just within the community (ie helping out at your kid’s school). F3 Waxhaw is an Organization OF Leaders . . . Not just WITH leaders. Each of us are called to lead. Where do you intend to step up and get out of your comfort zone? I’ll promise you that if you try something, you will have somebody follow you from this group.
Have a great weekend! See you at IronPaxChallenge. Saturday at Commitment 0630-0730 at Nesbit Park (behind Kensington Elementary).
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