Landfill: Planking in the Rain!

QIC: Moneyball

Date: 11/23/2019

PAX: Skitch, Back Pew, FNG – Katrina

AO: Landfill

CONDITIONS

Rain, Rain and more Rain at 54 degrees…. Perfect!


COP

Frog Squat silent count

Forward Fold x 10 IC

Monkey Humpers x 10 IC

Big Arm Circles Forward & Reverse x 10 IC

Slow Willie Mayes Hayes x 10 IC

Toe Merkins x 20 OYO

SSH x 30 IC

Slow Merkins x 10 IC, stay in Plank

Shoulder Taps x 20 OYO (10 each shoulder)

SSH x 25 IC

*Mosey to the bottom of the hill (Bottom Gate)

*Native Indigenous People Plank Run up to first Parking Lot using the sidewalk. Every 3 squares plank until all have ran by. Repeat until we get to brick crossing. Hold plank all together, 10 Merkins OYO, hold plank, 10 Carolina Dry Docks OYO, Forward Fold Silent count, Shoulder presses x 10 IC.

*Mosey to Second Parking Lot, mix in Bernies, Karaokes & High knees.


The Thang

At The Parking Lot
Partner up for Cardio Dora - Fast Pace, quick changes.
#1 #2
100 Merkins - Mosey
200 Squats - Bernie
300 LBC's - Mosey

Back to sidewalk

*Native Indigenous People Plank Run up to pavilion from second parking lot.

This time every 5 squares, plank with 2 Merkins, jail break on every run. Final square plank together. 5 Merkins, 5 Carolina dry docks, Forward Fold, Shoulder presses x 15 IC, Cherry Pickers x 20 IC, Bouncing Moroccan Night Clubs x 10 IC, slow Big Arm circles forward & reverse x 10 IC.

  • 20 dips, 20 Merkins (incline or decline) x 2 OYO (40 each exercise)
  • Wall sit in Chair position x 10 IC
  • Bus Driver X 15 IC
  • Shoulder Press x 20 IC, recover
  • Muhammad Ali’s x 15 IC
  • Joe Frazier’s x 15 IC, recover
  • Shoulder Press x 15 IC
  • American Hammers x 15 IC, recover, TIME!

COT

F3 is more than a workout. Connect with these men who keep showing up and reach out to the ones who you haven’t seen in a while. Prayers for Countdown who recently lost his Mother. Prayers for Marriages & Relationships. Prayers for The Counts Brother Bob. Continued Prayers for the Men of F3.


Moleskin

Skitch, Back Pew and myself were so impressed with Uncle Festers FNG who didn’t let the rain stop him from coming for the first time. We named him Katrina after the well known Hurricane. What a great first workout story!

The 300 Little Baby Crunches during the Dora made it a puddle party…….


News

Convergence at HILL CITY at 5:30am – Skitch & Ironbutt – Be THERE!


Recent Backblasts

    Bozza: Trepelle al Discarica

    QIC: Threeskin

    Date: 11/09/2019

    PAX: Dolly, Fissure, Fly By, Money Ball, Iron Butt, Steam Engine, Sunburn, Friar Tuck, Uncle Fester, Whittler, She Shed, Venus 

    AO: Landfill


    Conditions

    Cold, and stinky… yep, that sums it up.


    COP

    • SSH
    • Arm circles
    • SSH 
    • Merkins
    • Tea pots 
    • Good Mornings 
    • Willie Mays Hays left
    • Imperial Walkers

    The Thang

    Group Effort

    1 –  run length and back – the timer
    2 – lunge 10 out and back
    3 – broad jump 5 out and back
    4 – plank if 4 – everyone joins the plank square then…
    Team push ups – everyone gets 2 rounds
    Bring in the six

    Pick your poison on the hill: 4 rounds
    Bernie up – 5 Burpees
    Run up – 10 Burpees

    1 –  run length and back – the timer – block thrusters 10
    Everyone Else – the plank square then, man climbers, SSH, Squats in rotation…
    Team push ups – everyone gets 2 rounds


    Mosey – play ground – do the math for how many rounds

    • plank to pike
    • Swing stretch 
    • Good mornings. 
    • Willie Mays Hays 

    COT

    What did you like better? The team exercises or the individual one?
    The experiences we in the gloom can apply to real life. Sometimes, we all need someone to lean on. When you are going through something difficult it helps to have other lighten your load. In the gloom, we drop our egos, we drop our names… You don’t have to tell someone everything to get help. If you need to talk, get your mind off everything, just reach out. I can guarantee you will find someone.


    Moleskin

    First time I’ve ever called a “poop” audible

    Doing the team pushup was hard to explain and harder to do.

    Sunburn started hating me about 20 minutes in, maybe okay with me in the COT.

    Ellie just wants to run, and run, and join other groups that want to run. What do you feed her fly-by? whew…


    News

    RidgeCut – Thursday and Saturday Launch


    Recent Backblasts

      Leaders don’t smoke, they VAPE

      QIC: Prosciutto

      Date: 11/02/2019

      PAX: Escobar, Fissure, Fly-By (Respect), Focker (Hate Hate), Goose, Mayhem (Respect), Peanuts, Steam Engine, She Shed, Skitch, The Count (Respect), Uncle Fester, Whittler

      AO: Landfill


      Conditions

      Fall is so woke right now it already got Winter figured out

      32 degrees and chill….

      COP

      SSH
      Signal Mtn Climbers
      ST Squats
      ST Merkins
      …. something else…
      Mosey to top gate and share the Vision, then right to it; 10 burpees and then a mosey to bottom gate
      Bottom Gate – 10 Burpees


      The Thang

      Vision – Need to get back to top (eventually) = Vision; The ability to receognize advantage and the movement required to achieve it. If you don’t know where you’re going (or why), then you cannot influence others to follow you there.

      Circle Burp – All Pax perform called exercise until a man calls down, then all go down for Burpee and then immediately back up to continue called exercise

      Burpees / Called Exercise: SSH
      Run to Dog Park area
      Burpees / Called Exercise: Squats
      Run to Pavillion
      Burpees / Plank
      Mosey to Bottom of Hill for Bernie

      Articulation – A quick lesson on lack of vision in a leader and proper instruction adherance. In order to effectively lead, a leader must clearly communicate the vision. With a clear understanding of vision – people will not abandon the vision.
      1/2 & 1/2
      Counted off by two’s. Half the group goes to one end of the field (pavillion) with the Q, other half of group goes to the other. Only one group has the Q with the vision and articulated plan…
      Q Group performs, Jump Lunges x 10 (each leg), Squats x 10, High Knees x 10
      Non-Q Group does???? Nothing – they yelled at the Q group asking what to do…
      Lesson learnt.

      Persuasion – Even with recognition that a leader’s vision is advantageous, it’s human nature to cling to Status Quo. With persuasion a leader can convince others to begin movement & gain momentum.

      Tunnel of Love
      All men line up (in a line, imagine that) and zipper plank. Man at the back army crawls under and through the men planking

      *Grab a rock

      Exhortation – Perhaps the most important of the four skills; requires empathy and candor by a leader. Given that a movement can cause uncontrollable or unforeseen circumstances, a leader can recognize that upfront and is ready to exhort and incentivize followers to overcome circumstances and maintain momentum.
      11’s on the Hill – Increment ejercicio at the bottom/Decrement ejercicio at the top
      Merkins (bottom) & Curls with Rock (top) with run up Hill betwixt the two.

      6MOM
      Flutter, Freddie Mercuries, LBC, Hollywoods, V-Ups (Aye! Whittler), maybe something else…


      COT

      From the Q-Source’s third quadrant (Lead Right) of leadership, YHC felt it was a good time to discuss the four capabilities of Effective Leadership.

      The Leadership Skills are the four capabilities of Effective Leadership that enable a man do what a Leader does

      Leadership is Influencing Movement to Advantage. To do that Effectively, a man must Competently apply the Leadership Skills:

      First, he must have Vision, which is the ability to recognize Advantage and the Movement required to achieve it. If he does not know where he is going and why, then he will not be able to Influence anyone else to follow him there.

      Second, he must be capable of Articulation, which is the act of describing his Vision to others. People will not abandon their Status Quo for a superior position unless they understand where they are going.

       Third, he possess the means of Persuasion, which is the initiation of first Movement. Despite their recognition that a Leader’s Vision is Advantageous, human nature is to cling to the Status Quo even it is inferior. Through Persuasion, a Leader convinces people to begin Movement and gain Momentum.

      Fourth, because Movement produces uncontrollable circumstances, the Leader knows that Obstacles (Problems that impede Movement) will inevitably arise. An Effective Leader is ready to use Exhortation to incentivize his followers to breach Obstacles and maintain Momentum toward Advantage.


      Moleskin

      The gates of the Landfill claimed another victim in Gusher who had the right idea, but not the right intel (my bad), but saw the closed gates. He chose to do the hard thing, took the DRP and went to Hill City for his own downpainment. AYE!

      Fissure & Whittler must be some serious buds as they wouldn’t quiet down – so the 11’s were effective in silencing that rhetoric (for a short time).

      Friends, it’s simple, if you want to make the pax happy, bring coffeeteria to the gloom. Works every time.

      Cell phone ringers set to Crickets are hard to find. Elusive doesn’t even begin to describe it.


      News

      Convergence 11/16 – 3rd birthday of F3 Chattanooga at the next new AO in town – Brainerd Baptist. Stay tuned for details coming soon in ‘Announcements’ channel.


      Recent Backblasts

        Get Old, Get through it, Gain Wisdom, Share the Wisdom

        QIC: Sunburn

        Date: 10/26/2019

        PAX: Fissure, She Shed, Ringwald, Uncle Fester, Skitch, Cowbell, Back Pew, Moneyball, Captain D (Sandhills, Columbia, SC), FNG – Farmhouse

        AO: Landfill


        Conditions

        Slight Rain and cooler then its been.


        COP

        Disclaimer delivered and ended with “It’s gonna hurt”

        SSH

        Forward Fold

        Willie Mays Hayes

        Imperial Walkers

        Merkins

        Mosey to the bottom lot

        SSH

        Little Baby Arm Circles – Forward/Backwards

        Seal Claps

        Raise the Roof

        Bonnie Blairs

        Back Pew Showed up so now we can get started


        The Thang

        Mosey to the entrance of the park

        Sprint/Jog every other light pole until we’re back to the lower parking lot.

        Bear Crawl end of parking lot and job back x3

        Mosey up to THE MOUNTAIN

        Lunges Up to top – Shoulder taps then back down.

        Bernie Sanders to top – Shoulder Taps then back down

        Run to top and back down.

        Mosey to middle parking lot:

        25 LBC’s / Run to end & Back

        15 Merkins / Run to end & run back

        15 Squats / Run to end & Back

        10 Carolina Dry Dock’s / Run to end & Back

        10 Bonnie Blairs / Run to end & Back

        Mosey to main parking lot;

        20 Merkins

        10 Carolina Dry Docks

        25 LCB’s

        Broad Jump Burpees to the end of lot

        End with a 2 minute low plank


        COT

        Embrace the the hard things and use them as a chance to learn, overcome and grow. With age comes wisdom and share that wisdom with others.


        Moleskin

        She Shed brought his Father In Law (Farmhouse). Lot’s of chatter asking questions. Moneyball decided to to test his pain tolerance by planting himself in the middle of an ant pile. 36 bites later we think he’ll live.


        News

        3 Year anniversary convergence Sat Nov 16th at Brainerd Crossroads (BX)

        New AO at the BX Official launch in 3 weeks.


        Recent Backblasts

          F3 Family Day

          QIC: Multiple

          Date: 10/19/2019

          PAX: Ducktales, Vila, Iron butt, Fissure, Uncle Fester, Skitch, Moneyball, Whittler, Threeskin, Best In Show, Gusher, Loan Shark, outbreak

          AO: Landfill


          Conditions

          Not raining


          COP

          Wild Yoga!

          Cat- lots of Cat MEOWS!

          Cow- many MOOs

          Down Dog- WOOF woof

          Up Dog- howling!

          Pigeon- etc

          Eagle- America!

          The Thang

          • 11s squat/ merikin

          Split into 2 groups. Team shakers and team dance off. Dance-off started with cups, slackers started off slacklineing

          • Cups

          Set up 10 cups upside down with different exercises/ things to do. (Thumb war, Dance off, flop like a fish, make up a hand shake, burpee, high five plank, etc)

          • Slack line

          Props to Moneyball for setting up the slack line. Duck assumed everyone knew what a slackline is. if you do not know here is the kid friendly set up. Set up slack line and went under then over then, etc, etc.

          2 groups swapped cup and slackline locations

          Then Pumpkin shuffle

          Relay up hill. No feet moving while you got the pumpkin in your hands.

          Dodgeball and doughnut holes


          COT

          CIRCLE OF TRUST
          BALL OF MAN


          Moleskin


          News

          No News


          Recent Backblasts

            VIla – Saturday – Ragnarok – Landfill

            QIC: Vila

            Date: 10/12/2019

            PAX: DNF, Early Bird, Threeskin, Flyby, Back Pew

            AO: Landfill


            Conditions

            Cloudy and a chill in the air


            COP

            1. SSH IC x25
            2. Imperial Walkers IC x15
            3. SSH IC x20
            4. Carolina Drydocks IC x10
            5. SSH IC x15
            6. Willy Mayes Hayes IC x10
            7. SSH IC x10
            8. Windmills IC x 10
            9. SSH IC x5
            10. Forward Fold x15
            11. Plank IC x20
            12. Slow push to up x10
            13. Up Dog x15
            14. Down Dog x15
            15. Mountain Climbers IC x8
            16. Forward Fold x15
            17. Down into frog
            1. Mosey to the playground
              1. 10 count hang pull up
              2. 10 – Shoulder tap merkins – each arm =1
              3. 10 count hang pull up
              4. 20 – Reverse Angels
              5. 10 count hang pull up
              6. 10 – Side crunch merkins – each leg = 1
              7. Double Take Burpees x5

            The Thang

            Climbing to Asgard 

            1. Mosey to the bottom of the hill
              1. Apollo Creeds – OYO x10
              2. Seed Sowers x20 up the hill
              3. 20 BBSs
              4. Bear Crawl x20 up the hill
              5. Mosey to the middle parking lot
            2. Four Corners
              1. Merkins OYO x20
              2. Double Take Burpees OYO x5
              3. Thrusters OYO x20
              4. LBCs OYO x20

             

            1. Transition: Mosey to the bottom of the hill to the soccer field. Pick out a Dwayne and a partner.
              1. Daisy chain 3 rounds – the weight must get to the top of the hill, but no one holding the weight can move their feet. The partners must alternate moving up the hill and pass the weight off before moving.
                • At top: one PAX does curls while the other completes 5 burpees. Switch
                • If repeated, make sure no one is down range and throw the weight down the hill, repeat. If a team throws short, the Q gets to throw it again from the landing point.

            DODGEBALL!!


            COT

            We are thankful for this morning in the gloom.

            We are thankful for the brotherhood that that it brings.

            We are mindful of and hopeful for all thoughts and prayers, both spoken and unspoken.

            We will carry this into the day, and it will give us the strength, the vision, and the courage to leave this world a better place.

            Leave no man behind, and leave no man where you find him.

             

            CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
            BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]


            Moleskin

            This crew of Pax really rocked it! We did not have a great turn out for the dodgeball, but we made some adjustments and had a really good time. 


            News

            10/25 and 10/26 – Chattanooga – GoRuck Tough/Light 

            11/2 – Nashville –  GoRuck Star Course 50/26 milers. Ducktales and Vila, 50. Steam Engine and Picasso, 26. 

            10/19 – Dadurday – Landfill – BRING THE 2.0s!

            Conditions


            Recent Backblasts

              The Big Thank You

              QIC: Skitch

              Date: 10/05/2019

              PAX: Back Pew, Candu, Chief, Money Ball, Pink Panther, Steam Engine

              AO: Landfill


              Conditions

              It’s dark at 7. Gloomy really.


              COP

              Willy Mays Hays x 20 IC

              Forward Fold x 15 IC

              Seal Claps x 15 IC

              Imperial Walkers x 15 IC

              LBAC’s x 10 each direction IC

              Cherry pickers x 15 IC

              Bonnie Blairs x 10 IC

              Merkins (2 count) x 10 IC

              Slow squat x 10 IC

              Burpees x 5 OYO

              The Thang

              Mosey to coupon collection and each PAX choose one or two any size. Mosey to lower gate with coupons. Explain game.

              Checkers up a hill

              There is a veritable checkerboard up to the pavilion in that that there are red and black squares on the path up (with normal concrete squares in between). Goal: make it to the pavilion in one piece. Rules: Mosey with your coupon(s) to next available space (red or black). Once you get to the space, place your coupon(s) down. If red, do 10 Bonnie Blairs or 10 single count Merkins. If black, do 10 squats or 5 burpees. If a coupon (and PAX) are occupying the space you approach, skip that space to the next available space, even if this means you are skipping multiple spaces because the next several spaces are occupied. If you are in the lead space when you have finished your reps on your space, you lunge to the next space. If you are in the rear space, you mosey to the next available space immediately behind the next closest space occupied by another PAX and their coupon.

              Dips on pavilion benches until all in.

              Mosey with coupons to return coupons. Mosey to base of short hill. Bear crawl up short hill. Crab walk along hill rim, then bear crawl, then lunge, then mosey to top of big hill. Walk down big hill. Big boy situps until all at the bottom of the big hill. Walk up big hill. Time.


              COT

              CIRCLE OF TRUST: The Big Thank You. When I was about in 7th or 8th grade I co-taught a 4th grade boys Sunday School class with my Dad. In that class my Dad coined the phrase, The Big Thank You. The Big Thank You is all of life. You have been given a gift. I don’t deserve the life I have. For me, I believe I have been given a new life in Christ and that He has designed me to do things in this life. Things to do that do not earn me favor with my Heavenly Father, but things I am freed up to do because my favor status with God is already in place by Christ. Therefore, instead of doing to earn, my doing can be pure thanks, or the Big Thank You. Does this hill have a name? I move to call it “The Big Thank You”.

              BOM.


              Moleskin

              The motion to call the big hill, The Big Thank You passed. PAX seemed surprised, nay, thankful to walk up the hill as the last exercise. For some reason, some thought we would jailbreak up The Big Thank You. Like we ever do anything crazy like that… It took us 30 minutes to make it about halfway up the checkerboard path. Then we had an epiphany regarding how to move the group about 3 times the speed by timing our rep finishes just right so that we could each skip 6 or 7 spaces each time. The Big Thank You is still big.


              News

              Iron Pax is still over.


              Recent Backblasts

                Riddle me this…

                QIC: Whittler

                Date: 09/28/2019

                PAX: Ringwald, Best in Show, Iron Butt, Threeskin, Moneyball, Pink Panther, Back Pew, Red Tees, Candu, Skitch, Outbreak, Uncle Fester

                AO: Landfill


                Conditions

                Gloomy and humid


                COP

                Mosey down to the lower lot and circle up.

                SSH x 25

                Windmills

                Third grade exercises

                Willie mays hays

                Arm circles

                Overhead claps

                Merkins

                SSH

                The Thang

                The PAX divided into 4 teams and were tasked with figuring out riddles to instruct them on location for various stations

                Head to the hill bottom

                Daily Red Pills? We got’em

                Carry the pill along the way

                Complete the work to master the day

                Each team picked up their red pill to carry with them along the way

                Riddle me this

                Head to the upper eating area

                Underestimate this, I dare ya

                The benches there await your arrival

                You will need your arms for survival

                Pavilion

                Dips x 50

                Incline Merkins x 25

                Decline merkins x 25

                Step ups x 50

                Head to where you would buy some snacks

                But instead, you’ll rest your backs

                Against the wall made of bricks

                You’ll have a chance to show your….tricks

                Concession

                Wall sit x 20 (4-count)

                Upper cuts x 20 (4-count)

                Jab x 20 (4-count)

                Arms extended x 20 (4-count)

                Mosey to where the kids play

                And you did too back in the day

                You’ll find your clue near the fountain

                And don’t have to travel up the mountain

                Playground

                Swing crunches x 15

                Pull ups x 5

                Burpees x 20

                Your next stop is a field of green

                Where the dew often causes a glean

                Please don’t stop and play with your ball

                This station will require your all

                Soccer Field

                Suicides (60 yards, 5 stops) x 3 rounds

                Now that you’re done you should feel great

                But don’t bask long ‘cause you’ll be late

                Mosey to the lower lot

                To see the prize your place got

                Lower Lot

                LBC x 30

                Flutter kick x 20

                Pretzels x 20

                Repeat until all PAX in

                Headed up the hill back to the field 

                Lunge walk suicides (again 60 yards with 5 stops)

                Pavilion for 5 MoM

                LBCs

                Heel touches

                Pickle pointers

                Pickle pounders (small, medium, and large)


                COT

                I again re-emphasized the importance of the second F.  I shared this a couple weeks back at Smackdown but with a different crowd, I thought it was appropriate to share what we mean by the second F. While the first F is the “magnet” that brings us here, the second F is the “glue” that keeps us coming back.  I will admit, I don’t particularly like exercise.  For me, it’s a means to an end.  However, I keep coming back to F3 not only because of the exercise, but because of the fellowship with other like-minded men to support each other.  Nobody likes doing tough things.  However, when you have a group of men like we have, it makes it that much easier and forges a bond that is unbreakable.  Iron truly sharpening iron.  I am thankful for these men and the opportunity to lead and help everyone get better.


                Moleskin

                We all had a scare this morning when one of our brothers was in distress.  Luckily, there were three physicians there should anything have happened.  

                Outbreak really got a kick out of the pickle pointers and there was a lot of snickering amongst the PAX

                Our FNG had to leave early so he didn’t get named

                Iron Butt led us out by saying something positive about everyone in attendance. 


                News

                Smackdown is going to Tuesday/Thursday starting in October.  Reach out and send someone that way.  It will also be a once a month IronPax AO.


                Recent Backblasts

                  “Kicking” it with Moneyball

                  QIC: Moneyball

                  Date: 09/21/2019

                  PAX: Ironbutt (Respectx2), Skitch, Sunburn (Respect), Ringwald, Stars, Nitro Circus, Uncle Fester, FNG – Outbreak, Threeskin, Pink Panther

                  AO: Landfill

                  Conditions

                  A perfect pre-fall 60 degrees


                  COP

                  Quick disclaimer.
                  Partner up. Don’t leave each other all morning. Push each other.
                  Slow Mosey down the Hill. Hold plank till 6 is in.
                  SSH x 30 IC
                  Forward Fold – silent count. Down, Up.
                  Slow Windmill Willie Mays Hays x 10 IC starting to your right. Exercise.
                  Mosey up the Hill – first parking lot (partner)
                  on your 6 – butterfly stretches x 10 IC recover
                  Smurf Jacks x 10 IC
                  Little baby arm circles x 10 IC
                  Should taps x 10 per arm OYO, recover.
                  Reverse little baby arm circles x 10 IC keep em up!
                  Cherry Pickers x 10 IC
                  Mosey to second parking lot

                  SSH x 25 IC
                  Toe Merkins x 10 OYO
                  Stretch Kick x 10 each leg OYO
                  Mosey to playground
                  Merkins x 20 OYO

                  Mosey to Pavilion
                  LEG STRETCHES – 20 Ax Kicks OYO 
                  Knees to Chest 5 each leg OYO
                  *NEW* Kneeling “It’s Good” Stretch – Football players

                  The Thang

                  “Kickin’ it with MoneyBall”
                  Kicking/Punching Demonstrations

                  ROUND 1 
                  50 Front Kicks – 25 x each leg (PADS BE POPPIN’)
                  Partner 1 kicks, Partner 2 holds Al Gore while holding the kicking paddle
                  Rd 1 Dora , 50 Merkins  & 50 Squats while running to soccer goal.

                  ROUND 2

                  50 punches – 25 x each arm 

                  Rd 2 Dora, 50 LBC’s & 50 SSH’s while partner runs to soccer goal.

                  ROUND 3 50 Round House Kicks – 25 each leg followed by Rd 1 Dora

                  ROUND 4 50 Stretch Kicks (Ax) – 25 each leg followed by Rd 2 Dora

                  ROUND 5 30 Sidekicks – 15 each leg followed by Rd 1 Dora

                  90 second Plank to complete workout

                   


                  COT

                  We partnered up in the beginning of the workout to symbolize as men we need other men in our lives, for accountability, fellowship, encouragement and affirmation.

                  We are better together. Find a bro you can “Kick” it with!

                  Today’s workout was all about getting the HIMS out of their comfort zone and to do something unfamiliar like kicking and punching targets. Payback for all the workouts when I felt awkward or not confident of my exercise form 🙂 


                  Moleskin

                  Q needed help during warm up – right calf injury still not recovered from Friday beat down at Hacksaw. SSH’s were killing him…..

                  Lots of groaning as they were asked to kicked a little higher and use muscles and joints that don’t get used that much….

                  Q observed that no ones knees are safe around these men, with the exception of Uncle Fester, his FNG – Outbreak & Pink Panther who were at least landing kicks above the waist! 😉


                  News

                  IronPax final week, 2 VQ’s this week, Stay Tuned and Show up!


                  Recent Backblasts

                    The Hills Have Ayes

                    QIC: Fissure

                    Date: 09/14/2019

                    PAX: She Shed, Moneyball, Vsquared, Songbird, Uncle Fester, Head Gasket, Pink Panther (Respect)

                    AO: Landfill


                    Conditions

                    Cloudy and mild


                    COP

                    Mosey to bottom of Landfill with some side shuffles, Bernie and walking lunges mixed in
                    At bottom – SSH x 25 IC, Fwd Fold x 10 IC, WMH x 10 IC, Low n Slow squats x 15 IC, SSH x 25 IC
                    Welcome Moneyball
                    Mosey to middle lot, welcome Songbird and Head Gasket

                    The Thang

                    Form work
                    Pair up, partner 1 performs merkins with good form (chest to ground, full elbow extension) while partner 2 holds Al Gore, switch when form lost.  Same deal with squats and plank.  Two rounds of this swapping plank for lbc on second round
                    Mosey up to playground

                    OYO, 10 pike swings, 10 incline merkins, 10 dips, 10 burpees, run up hill to pavillion, 50 2-count flutterkicks.  3 rounds.  SSH for the six.

                    Grab 30-40 pound rock and line up facing soccer field hill
                    10 overhead squats, 20 merkins, 30 American Hammers, 40 overhead presses, run up hill and back and yell AYE loud as you can.  3 rounds.

                    MOM
                    10 big boi situps
                    15 flutterkicks IC
                    10 big boi situps


                    COT

                    Iron Pax has been a good reminder that a lot of life, not just workouts, is “you versus you.”  Sure, we want to do our best and beat our brothers in a little friendly competition, but when it comes down to it you’re fighting yourself and that inner voice telling you to quit or you can’t do it.  


                    Moleskin

                    “Where do these pictures go?”
                    -Songbird as the group posed with the flag

                     


                    Recent Backblasts