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Tired and Aiken

QIC:  Escobar

Date: 08/13/2020

PAX: Clothespin, Abercrombie, Coldplay, El Chapo, Blackout, 9Volt

AO: The Battery

Conditions

Same thing, different day.

COP

Moseyed around the park for about 1/3 mile. SSH, WMH (slow), FF (long), SSH (quicker), Runner Foot Grab Quad Stretch. Moseyed UP the hill, then DOWN the hill. Then UP the hill, then DOWN the hill. PAX stated they were warmed-up, so moseyed to the pavilion.

The Thang

Aiken Legs: 20 Squats, 20 Box Jumps, 20 Rev. Lunges, 20 Split Jacks (completed 3 rounds)

BearMerks: Made two points in parking lot with a distance of 25 yards apart. Travel from point A to point B by bear crawling with merkins mixed in. Hold Al Gore waiting on the Six.

  1. Round 1: 4 count Bear crawl then 1 merkin. Repeat till you reach point B.
  2. Round 2: 8 count bear crawl then 2 merkins. Repeat till you reach point A.
  3. Round 3: 12 count bear crawl, then 3 merkins.
  4. Round 4: 16 count bear crawl, then 4 merkins.

5 Minutes of Mary (PAX CHOICE/LEAD) to finish it out.

COT

1 Thessalonians 5: 16-18

“Rejoice always! Pray constantly. Give thanks in everything, for this is God’s will for you in Christ Jesus.”

Give thanks for whatever situation you are in. God has placed to in this situation for a reason. Be thankful.

Moleskin

After the last couple of weeks filled with very tough workouts, my body was not liking this 4th day in a row of waking up at 4:30AM. Decided I needed the long mosey and extra stretching at the start. This easily could have been the easiest workout of the week. But as the wigs say, “If you can’t do it, don’t Q it.”

I mean, my shirt will still soaking wet at the end. So maybe it wasn’t that easy.

News

Abercrombie VQ on Tuesday 8/18. Have you heard about IRONPAX?

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    To Failure at Smackdown

    QIC: Pound Dog

    Date: August 13, 2020

    PAX: Recycle, Truck Stop, Hambone, Prosciutto, Burrito, Pediasure, Afterbirth, Red Raider, Pomade, Holy Kiss, Laces Out, Whittler, Shrinkage, Mr. Rogers – FNG, Snow Patrol, Jenny Craig, Old School, Amber Alert, John Doe, The Count, Blindside, Natty Light

    AO: Smackdown

    CONDITIONS

    A nice cool 67 degrees.

    COP

    Mosey around the track

    SSH-20 IC, WMH-10 IC, FF-10 IC, SSH-20 IC, LBAC-20 IC, SC-20 IC, OC-20 IC, CP-20 IC, Hold 45 degrees, 3rd Grade-10 IC, SSH-15 IC

    THE THANG

    5 burpees, Run ¼ of track.

    Merkins-to failure, IC, hold at every 10. When failure reached, squat until six is in and encourage other PAX.

    20 sec count off then repeat Merkin set to failure again.

    Run ¼ of track.

    Bobby hurley-50 on your own. Plank until six is in.

    Run 1/2 of track to blocks.

    Overhead Press with blocks-to failure, IC hold at 10 count. When failure reached, squat until six is in and encourage other PAX.

    20 set count off, then repeat set to failure again.

    Run ¼ of track.

    Star jumps-30 on your own. Plank until six is in.

    Run ¼ of track.

    BBS-25 on your own.

    Run ½ of track to block.

    5 Burpees.

    Decline Merkins on block- to failure, IC hold at 10 count. When failure reached, squat until six is in and encourage other PAX.

    20 sec count off then repeat decline merkin set to failure again.

    Indian Run – 2 groups. Around the track.

    LBCs-25 on your own.

    Pickle pointers-25 own your own.

    Flutter kicks-15 IC.

    COT

    Psalms 51:10 “Create in me a pure heart, O God, and renew a steadfast spirit within me.” Matthew 7:13-14 “Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow is the road that leads to life, and only a few find it.” What keeps you from having a pure heart and entering through the small gate? PAX all listed numerous things that keeps us from obtaining a pure heart and taking the narrow road that leads to life. May God give us courage, guidance, and wisdom to resist our distractions and be men of character that make the right decisions for our wives, children, friends, family, co-workers, etc.

    NEWS

    Iron Pax starting in September. Support the expansion of FiA. Support 3rd F Homeless Ministry.

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    Judgement Running 101: I’m Not a Professional

    QIC:  Escobar

    Date: 08/11/2020

    PAX: Cavity Search, WoodRider, FNG-Dipstick, Crawdaddy, Rollback, Ramrod, Venus, Picabo, Toe Tag, Sousa, Coldplay, Mr. May, Blackout, John Doe

    AO: Parliament

    Conditions

    If I said, “Light and airy” would you believe me?

    COP

    Mosey lap around track, followed by Ray Finkles, Ankle Rotations, then another mosey lap.

    The Thang

    We Went a Runnin

    10 minute timed run for distance. Whistle warning at the 5 minute mark (try to double your distance reached thus far) and whistle warning at the 9 minute mark (finish strong)

    1 minute Interval Running: slow jog 1 minute, quick jog 1 minute, run 1 minute. Rinse and repeat 2 more times. (9 total minutes moving) Goal: to always be moving in at least a jog. If you felt you needed to walk during the slow jog interval, then your quick jog or run interval was too fast. Purpose: many of the PAX are new to running and don’t have any idea what pace to run. This helps determine if your pace is too fast for your endurance level.

    We Did Some Exercisin

    Single Leg Squats x 10 each, Jump Squats x 10, Walking Lunges x 10 each leg

    Core Work

    Ran out of time for the core.

    We Did Some Stretchin: Hard to name these. Just search for runner stretches on the WWW.

    COT

    Escobar’s keys to being a better runner:

    1. Ease into running if you are just starting out. Make sure to have rest days in between running days.
    2. Jog to warm up and perform most of the stretching post run.
    3. SHOES- get fitted for proper footwear. THIS IS HUUUUGE! (as The Donald would say.)
    4. Combine running with strength exercises
    5. Diversify your training days: Endurance running, Interval running, and Strength Training
    6. Find a Partner (accountability)
    7. Make short/long term goals (run 10 miles per week, or 20 miles per month). Accomplish the goal and increase the goal.
    8. STRENGTHEN YOUR CORE. Core strength is just as important as leg strength.

    Moleskin

    In true Parliament fashion, there was someone who shall remain nameless (maybe we should call him John Doe) who was a bit of a critic during the workout.

    See The John Doe for more advice on running. He likes to run, a lot.

    News

    Signup for IRONPAX. Just do it and don’t ask questions.

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      The Huey 2 Stations of Fun

      QIC:  NordicTrack

      Date: 08/10/2020

      PAX: Geek Squad, Llyod, Hasbro, u-turn, Blue, Gretel, Slois Lane, Nordictrack, Friar Tuck, Mr Clean

      AO: Huey

      Conditions

      Warm and humid.

      COP

      Fast Walk/Slow Mosey to back parking lot.

      SSH

      Forward Folds

      Willie Mays Hays

      Little Baby Arm Circles

      LBAC Reverse

      Windmills

      Burpees (add more for each Bud Light truck)

      The Thang

      Station 1 is back parking lot.

      Station 2 is Picnic tables.

      Split Pax between starting stations. Drop coupons at station 1. Complete a set as a group. Mosey to other station (always turn right to take the long way around). Rinse and repeat.
      Station to Station at The Huey

      Station 1 back parking lotStation 2 picnic tables
      Set 1Set A
      Curls x25Dips x25
      American Hammer x30LBCs x25
      Curls x25Dips x25
      Set 2Set B
      Overhead Press x25Freddie Mercury’s x25
      Merkins x25Shoulder Taps x25 (each left)
      Overhead Press x25Freddie Mercury’s x25
      Set 3Set C
      Tricep Extension x25Pickle Pointers x25
      Bus Drivers x15Decline Merkins x15
      Tricep Extension x25Pickle Pounders x25
      Set 4Set D
      Kettle Bell Swings x25Mountain Climbers x15 (each left)
      Squats with Coupon x25Flutter Kicks x30 (each left)
      Kettle Bell Swings x25Mountain Climbers x15 (each left)

      COT

      Be in the Moment.

      To many times we deal with constant distractions. Our phones and other electronics detract our attention in our daily lives. Multitasking is a myth. It has been proven that focusing on one task at a time is more efficient than focusing on 2 or more tasks simultaneously.

      Consider your body language with being in the moment. When talking to your wife, your kids, friends, coworkers, and even the cashier you should be in the moment. Nothing says “I don’t care about you” more than looking at your phone when someone is talking to you.

      Moleskin

      With the level of humidity, we were swimming around the track.

       

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        Half Mile Lunge, Half Mile Bernie

        QIC:  Skitch

        Date: 08/12/2020

        PAX: Money Ball, Ohms, Rodeo, Hambone, Recycle, Burrito, Iron Butt, Goose, Care Bear, Blindside, Fissure

        AO: Lion’s Den

        Conditions

        Humid enough that the sweat was splashing by the end.

        COP

        SSH x 40 IC, Forward fold IC, 5 burpees OYO (as a stretch), Willie Mays Hayes x 10 IC, balancing quad stretch, toe merkins to stretch the calves.

        The Thang

        Jonas lunge (all PAX lunge and the PAX in back moseys to front and resumes lunging) 1/2 mile up hill past pool to upper parking lot wall. Bear crawl up grass hill. Mosey back down and come back for the 6. Bernie Sanders 1/2 mile up hill past pool to upper parking lot wall. Crawl bear (inverted bear crawl) up grass hill. Mosey back down and if you are in the lead you do 5 burpees. Time.

        COT

        John 15:11 “These things I have spoken to you, that my joy may be in you, and that your joy may be full.” Jesus had been talking about how He is the vine and we need to be connected to Him in order to produce any fruit and the bottom line is “abide in my love”. Interesting that in this verse 11 Jesus moves from His joy to our joy. If we are connected to him and abide in him (the Word), His joy becomes our joy, and our joy becomes full.


        BALL OF MAN: prayers for teachers and students starting school today in this weird world we live in.

        Moleskin

        Burrito said it was a hard workout. My lunge muscles hurt. Calves and quads are the same stretch, right? We didn’t get to the 3rd and main hill challenge..that will have to wait for a Landfill Q…

        News

        2nd Hixson AO coming soon. Iron Pax starting in September.

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          Head & Shoulders, Knees & Toes Block Party

          QIC:  WoodRider

          Date: [8/12/2020]

          PAX: Bernie, El Chapo, Mayhem, Bandwagon, WuzntMe, El Chapo, Escobar, Ramrod, Cataract, Toe Tag, Hey Buddy, Madoff

          AO: Hacksaw

          Conditions

          70s and sweaty

          COP

          • Mosey to the memorial
          • SSH – 25 in cadence
          • LBAC – 15 each in cadence
          • Cherry Pickers – 15 in cadence
          • Hug Yourself for Self-Esteem (Michael Phelps) – 10 in cadence
          • Forward Fold – 15 in cadence
          • 3rd Grade – 15 in cadence
          • Go Get Them Coupons!

          The Thang

          Modified “Top Gun” – Two 10-min rounds

          10 Reps Each with a Coupon:

          – Curls for Girls, Overhead Press, Squats, Rows, Coupon Merkins

          Enter the “Danger Zone” every 60 secs (Stop & do 3 Burpees. Restart where you left off)

          Continue cycle for 10 minutes to the beat of 60s -70s Rock

          2 – Rest 12 sec countdowns

          Repeat for another 10 fun filled minutes (optional merkin mod. alternate: 5 w/right hand on block, left on ground; 5 w/left hand on block, right on ground)

          2 – Rest 13 sec Countdowns

          5 Head & Shoulders, Knees & Toes (in cadence to 10): Start with coupon on ground in front of you, feet shoulder width apart. 1) Deadlift coupon to thighs 2) Front Lateral Raise coupon, straight arms 3) Pull coupon, laterally, to chest 4) Press coupon overhead 5) Lower coupon behind your head, elbows pointing up 6) Extend coupon back over your head, keep elbows up 7) Lower coupon to chest 8) Extend coupon out laterally from chest, until arms straight 9) Lower coupon to thighs, arms straight 10) Lower coupon to ground, via reverse deadlift

          Mary to Finish: Flutter Kicks (20), Hello Dollies (20), Freddy Mercury (20 OYO), Froggy Crunches (20 OYO)

          Return Blocks

          COT

          In the ever-changing points of frustration that is 2020 it is a challenge to be content and happy in every situation and circumstance. Philippians 4:13 is a very familiar passage that says, “I can do all things through Christ, who strengthens me”, but we often miss the verses before that focus on the “all things” Paul is talking about. When he says, “all things”, though there is a greater implication, he is also focusing on his ability to be content/happy if times are good or even when times are very bad. How does he do keep cool when things suck? …He says that his relationship with Jesus Christ is the “secret of his contentment”. When your circumstances rise above your ability to remain content/happy, remember you can do “all things” through Christ who will strengthen you, even being content/happy in the midst of crazy.

          “I am not saying this because I am in need, for I have learned to be content in any circumstance. I have experienced times of need and times of abundance. In any and every circumstance I have learned the secret of contentment, whether I go satisfied or hungry, have plenty or nothing. I am able to do all things through Christ who strengthens me.”⁃ Philippians 4:11-13 NET

          Moleskin

          Alleged SPOILER ALERT!!!!

          Rumor has it that Forest Jr is not really Forest Gump’s son… “Just look at that kid’s hair” was the quote of confirmation that wuz stated…

          News

          Remember to sign-up for Iron PAX. Please continue to keep Vera Hope and her family in your prayers.

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            Rock – Paper – Scissors – Groan

            QIC: Dundee

            Date: 08/10/2020

            PAX: NordicTrack, Recycle, Truck Stop, Blue, Hambone, Gusher, Prosciutto, Burrito, Pediasure, Afterbirth, Pomade, Holy Kiss, Laces Out, Pound Dog, Whittler, Shrinkage – FNG, Snow Patrol, Jenny Craig

            AO: Smackdown

            Conditions

            A refreshing 66 degrees. Cool, wet grass to lubricate the BBSUs.

            COP

            SSH – 15 IC
            FF – 10 IC
            Willy Mays Hays – 10 IC
            Imperial Walkers – 15 IC
            Shoulder blasters – 15 IC (each exercise)

            The Thang

            Pax start at goal line.

            Dash 100 yards (opposite goal line). Do 100 SSHs. Mosey back.
            Each time Pax returns to starting line, do 5 burpees.
            Dash 75 yards (opposite 25). Do 75 squats. Mosey back.
            Dash 50 yards (midfield). Do 50 BBSUs. Mosey back.
            Dash 25 yards (25 yard line). Do 25 merkins. Mosey back.

            Pax will do 10 squats, 10 BBSUs, 10 merkins in rotation until 6 is in..

            Reverse of first round. Pax does 5 burpees every time they reach the goal line.

            Bernie 25 yards. Do 25 merkins. Mosey back.
            Bernie 50 yards. Do 50 BBSUs. Mosey back.
            Bernie 75 yards. Do 75 squats. Mosey back.
            Bernie 100 yards. Do 100 SSHs. Mosey back.

            Play Moby’s “Flowers” and do squats, going up on “Bring Sally Up” and down on “Bring Sally Down.”

            Rock – Paper – Scissors. 2 Pax in plank position play against each other. Loser does a burpee. Winner does a merkin. Next round, 2 burpees, 2 merkins, and so on. Hold plank through all rounds.

            COT

            With school resuming and so little information available about what to do and how it will go, QIC challenges the PAX to listen to the M, not to find a way to solve her problem, but to understand what she thinks is important in that moment, then find ways to take other things off her plate so she can focus on the “big thing.”

            Moleskin

            Rock Paper Scissors isn’t as much fun as I remembered.

            News

            Pound Dog VQ on Thursday. Get signed up for the IronPax.

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            War Burpees, Coupon Rucks, and a Hacksaw of Iron

            QIC:  Ramrod

            Date: 08/10/2020

            PAX: Coldplay, Rollback, WreckedEm, WoodRider, John Doe, Bandwagon, Escobar, Toe Tag, Toe Jelly, 9Volt, Slim Shady, Sousa, Furley

            AO: Hacksaw

            Conditions

            70s, cloudy, humid

            COP

            PAX moseyed to the field of battle on the other side of the duck pond. Approximately .4 mile.

            The Thang

            Paschendale- Iron Maiden (8:28)

            Lined up in a circle. Divided into 2 teams. While in the circle, explain the activity:
            – WW1 Campaign that began 103 years ago around this time of year. On July 31st, 1917, at 0355 hours, English troops began their attack on German positions in Flanders Fields, with the goal of pushing the Germans back passed the Paschendale area. Trench warfare, staying low to the ground, and teamwork were paramount to success on this flat terrain.

            Today, we memorialized Paschendale.

            Mark off 15 yards from the center.

            One side are the Germans and the other side are the Allies.

            All PAX, regardless of team, will pair up with a member of his team. When the song starts, 1 PAX from each pair will do burpees, while the other PAX army crawls to a center landmark, reverses and crawl-bears back to his side of the line. The pairs then switch and continued the pattern until the song ended. Is it still playing?

            The team with the most burpees (230ish?) won.

            In 8 minutes, the cumulative burpee total was more than 400.

            PAX moseyed to another field for more fun. (.25 miles)

            PAX secured coupons from the dispensary


            10x10x10s
            10 merkins, 10 BBSUs, and 10 squats.

            Ran a lap around the flags (.125 miles) with or without coupon.

            Repeat until song ends. Most got 4 reps.

            Music: One- Metallica (7:26) in keeping with the WW1 theme.

            Ciabatta

            Music: Time Has Come Today- The Chambers Brothers (4:51)

            20 seconds of exercise (AMRAP) followed by a 10 second rest (because it is the 10th day of the month. The 4 exercises in this round will be repeated twice.

            American Hammers, Dive Bombers, Bobby Hurleys, Curls

            Way Down

            This is done to the song Way Down- Elvis Presley (2:38). PAX starts in the

            up or down plank position. Each time the song says “Way Down”, PAX do a

            Plank Jack (31 Total). 

            PAX returned coupons to the dispensary and moseyed to COT

            COT


            Justice, kindness, and humility

            “He has told you, O man, what is good; And what does the LORD require of you But to do justice, to love kindness, And to walk humbly with your God?”‭‭ Micah‬ ‭6:8‬ ‭NASB

            What if we all decided, made up our minds, to do justice, love kindness, and walk humby with God? The world would definitely be a better place if we did this with our families and our circles of influence. I challenged each of them (and me) to do these three things.

            Moleskin

            I needed a better speaker to share all of this awesome music. As a recovering musician, I should know better.

            All in all, the mumble chatter was positive, and this was encouraging to me as a VQ.

            News

            Parliament track day tomorrow (8/11/20)

            Iron Pax commitment

            F3 Happy Hour at Fountainhead Taproom on Friday (8/14/20- 1600 hours)

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            Crazy 8’s at Shot House

            QIC: Oil Can

            Date: 08/10/2020

            PAX: NordicTrack, Mr. Met, Hasbro, Magnum, Postman, Cleaver, Milkman, Mr. Clean, Resume, Roomba, Dundee, White Lightning, Sherlock

            AO: Shot House

            Conditions

            Typical summer morning — mid to low 70s, a very slight breeze & some birds chirping.

            COP

            Windmills x 15 IC, Forward Fold, SSH x 20 IC, LBACs Fwd & Reverse x10 IC, Cherry Pickers x 10 IC

            Bear crawl merkins – 3-count bear crawl followed by a merkin – for about 50 yards. PAX really enjoyed this warmup…or that’s what it sounded like!

            The Thang

            Crazy Eight’s – Part 1
            Split PAX into groups around the track & do a set of 8 exercises.
            8x Squats
            8x Flutter Kicks
            8x Merkins
            8x Monkey Humpers
            8x Hello Dollies
            8x Plank Jacks
            8x Squat Jumps
            8x LBCs

            Rotate doing 8 lunges, 8 count bear crawl, 8 count crab walk & 8 bunny hops

            Do set of eight exercises again, then rinse & repeat until eight total sets have been completed.

            Crazy Eight’s – Part 2
            Mosey to bleachers & spread out to give room between each PAX
            8x Incline Merkins
            8x Decline Merkins
            8x Dips
            8x Box Jumps

            One trip up to the top of the bleachers will give you four sets, so do two trips up the bleachers.

            Mosey back to the parking lot for time.

            COT

            Read the other day about a 103 year old woman getting her first tattoo to cross it off her bucket list. She got a tattoo of a frog – an animal she loves dearly.

            The grandmother did this during COVID, and I really found it quite touching that despite everything going on, she still found a way to do something on her bucket list. Encouraged the PAX to do something on their bucket list during this time.

            Moleskin

            Nothing of note. Just a solid beatdown enjoyed by all.

            News

            Ponce’s VQ at Shot House on Wednesday; sign up for IronPAX

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            Just the Two of Us

            QIC:  Fissure

            Date: 08/10/2020

            PAX: Spud

            AO: Anvil

            Conditions

            low 70s and humid

            COP

            timed mile

            10 x Loaded Beast to jump squats (https://www.youtube.com/watch?v=XcpF_Ur-Wbw)
            10 x Loaded Beast to merkins (https://www.youtube.com/watch?v=LxH7vp0SxE8)
            10 x Beast toe touches (https://www.youtube.com/watch?v=gDclIC864Ps)
            10 x Geckos (something like this but reach out further https://www.youtube.com/watch?v=XBzrJe6G6oY)
            20 seconds rest
            x 3

            The Thang

            10 x Loaded Beast to merkin
            run 100 meters
            15 x air squats
            run 100 meters
            15 x merkins
            run 100 meters
            15 x jump squats
            run 100 meters
            x 4

            cool down mile

            COT

            I recently got a golf lesson where we spent half of it talking the mental side of the game. A pre shot routine is key to keep the bad thoughts from creeping in. The instructor shared that Tiger Woods was timed during the 2000 US Open (he won by 15 and was the only player under par) repeating his routine down to the second on every shot. Sure, this will help any golfer but it applies to life as well. When we steer off of our routine it allows bad habits to creep in.

            Moleskin

            Spud recently eloped in Idaho. Congrats to the newlyweds!

            Most of the Anvil regulars were either on Q or supporting other AOs today, but Spud saved me from posting alone! There’s no way I would’ve pushed myself as hard had he not shown up.

            News

            Iron Pax is coming September check the #ironpax channel in Slack

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