Author: Rob Panas

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BUFF-Burpee Ultimate Football Federation

Sunny and 80F.  Plenty of sweat to be had.

QIC: Porcelain.  Pax: Right Said, CCR, PA, Crab Legs, Dfrost, Black Lung, Reveille, brother-at-law, hi-viz, Twin Peaks, pop-a-lock, cumquat WL, Draago.

YHC had to make quickly sure that the football was not deflated before placing cones in the field prior to startex.  Moseyed up to kick it off at 530 with a quick disclaimer and mosey for 2 sets of 10 burpees prior to COP.  30-SSH, 20-WMH, 10-GMs, 10-low slow squats.

The thang: Burpee Ultimate Football Federation game.  counted off 1s, 2s to form teams.  15 burpees for everyone on team when they get scored on.  1 burpee for everyone on a team when they turn the ball over.  2s volun-told with QIC to be skins.  Had some rule clarification necessary beyond the ultimate frisbee comparison.  One became declaring slaps of someone holding the ball illegal as it was slippery enough already.  1s ended up winning 7-3, 2s had the high score for burpees.

Rushed Mary: 30-four count flutter kicks.

COT- pushthe12.  Right Said has hired two employees and is now a supervisor.  PA’s son Anders is getting a recurring medical problem fixed.  Dfrost’s wife, Martha is being induced to deliver their first baby Friday.  Sign up for meal train here https://mealtrain.com/0y8989

libeery on 23d on digital minimalism.  Cookout with Ms and 2.0s at Porcelain casa 20th at 6pm.

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Twin Peaks meets Star Twins

Great job today.
The temp was almost perfect, the sunrise almost perfect and the 14 men that met near the Parthenon…..well we can say they made themselves better by showing up.
Guest Gemini from Pittsburgh took the humble Q and after a disclaimer of sorts warmed up the group. Batwing 10 IC
Lateral lunge jumps-10 IC. Copperhead squats-10 IC and a most to a grassy hill.
Gemini then professed his love for backward bear crawls on hills evidence by their use at Columbus Ohio convergence last year and GrowRuck 14. The task was to honor a 110 year old three legged foot race with a three legged backward bear crawl up the hill. Following was some short running, planking and dirty dogs and leg lifts from plank to make sure the right muscles were warm. The second effort was an emom with 10 toe taps on the curb followed by a burpee and a 10 yard sprint and back. Each minute you added a burpee and had less rest time. When you failed to complete in time you did 24 of any exercise during the next minute round. A good solid group made it to the 15 burpees round completing 120 burpees. One person started the 16 round but it was not completed.
The pax moseyed back to the shovel flag for one minute of side hops, 35 flutter kicks IC and 25 bicycle crunches IC to end at 0615 on the dot.

bullhorn: August grow ruck just outside of Atlanta.  East side buffalo launch shifted to 3 May.

Pax:

Pumpkin spice
Ham bone
Panhandle
Brother at law
Ccr
Hi viz
Right said
Blue mule -provided transport to guest Q
BnB
Porcelain
Crab legs
Twin peaks
Vegimite
And Q Gemini

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Trust the Process

Clear skies and sixty something degrees.  11 pax took the daily red pill and trusted the process at Titan.  QIC: Porcelain.  Pax: Cub cadet, crab legs, bicentennial man, beano-WL, vector, hot route, Right Said, hambone, Crawl Space, pumpkin spice.

Warmup mosey to picnic table area 30 ssh, 20 Wmh, 10 good mornings, 10 merkins, 10 squats.

My hometown 76ers scored a record 51 points in the 3rd quarter of game 2 to win.  Many years of trusting the process is seeing pay off in the playoffs.  So the workout will trust the process for 51 reps each after breaking into a tall and short table groups. 

P-picnic table pickups ground to overhead in cadence (hip, shoulder, up, shoulder, hip, ground=count)  took a break at 26 to swap positions.

R-Rows bent with picnic table in cadence (up, down=count).

O-One leg (Bulgarian) split squats foot on table.  51 each leg oyo.

C-Carolina dry table.  Dry docks with feet on bench for a bit more stress on shoulders to build to more hand stand merkins.

E-Exaggerated leg raises.  Laying on table with legs off to hyperextend 51 reps oyo.

S-squat (box type) on to the bench.  51 oyo.

S-step ups on to the bench 51 total to keep time.

All waiting was planking.

Group had carried two medicine balls and cones to the area.  Revealed their purpose to be a game I called free Ballin.  1 small 8# ball and 1 large 20# ball to always keep moving.  Pax in circle facing each other.  Pitch and catch ball to another pax once you catch it.  If a pax drops a ball then it is a 5 burpee penalty for everyone and those holding the balls do the burpees with ball in hands.  Also, 5 burpee penalty if no throw before Q can say Boban Marjanovic (sixers backup center).  Only one drop for burpees over around 3 minutes of figuring out names while throwing.  Yea….no need for the cones.

Mosey back to statue for Mary.  Getting some open water swimming in lately for the Chattanooga half-Ironman so I had some old swimming dry land ab exercises in mind.  Circled up because the medicine balls will be used again.  The Mary thang: 51 four count flutter kicks; 20 breast stroke kicks (on back, start legs elevated 6 inches like flutter kick but cadence with drawing both knees back towards the head along the sides then return to starting position); lever degrees of leg raises varying down at 6 inches then ups varied for 25 degrees, 45 degrees, and 90 degrees for around 2 minutes; 20 j-los in cadence, ball circle-5 american hammers with the two medicine balls rotating clockwise(I started counter-oops) around group, those without balls did hollow holds legs and arms up, one full rotation.

Bullhorn: east side AO opens next Friday.  Clown car from Bomber.

COT: prayers of thanks for god giving us the strength the push each other to be better men.

moleskin: Boban had a good night tonight with 14 pts to cover a resting Embiid and still a sixers victory.

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Hail Caesar Coupon Circuit

High 40s with a bit of the gloom back from springing forward.  3+1 late arrival for pre-hustle run.  YHC-Porcelain on the Q pre-staged coupons in parking lot by the playground.  19 total Pax: PA, Hi-viz, Pumpkin Spice, Hambone, Ride Along, TK, Studio 42, En Fuego, Crab Legs, Blue Mule, Cunning Linguist, Tiny Dancer, Crawl Space, FNG-Speed Bag, Shadow, Pop-a-lock, Bareback, Toothless.

Disclaimer than short mosey to the parking lot for COP.  Quick warmup: 20xssh, 10xslow and low merkins, 10xslow and low squats, 10xwmh.

Started explaining different workout stations.  The thang: 2 min AMRAP(as many reps as possible).  Should have explain at start instead of end.  Speaker on the ready to cycle through music on the 2 minute to signal rotation.  Also, ran out of time to prepare numbered signs for stations.  Some did not remember their numbers when group counted off for station to start at.  Every 5th station was a rest station to critique form or as Ride Along so eloquently put it hype man.  Every man passed off high score of reps to next man entering the station.

Stations:

Parking lot

1-sprint suicides

2-deadlift 135# barbell

3-jump rope

4-farmers walk with 5 gallon sand buckets

5-rest/candor form critique

Monkey Bars

6-situps

7-weighted pull-up 35# weight belt

8-bear Crawl suicide playground to sidewalk

9-pullups

10-rest/candor form critique

11-merkins

12-overhead press 95# barbell

13-swerkin

14-underdogs (aka Irwin’s or kangarows)

15-rest/form critique

16-sumo deadlift high pull 55# kettlebell

17-wall ball throws with squat (20# large soft medicine ball)

18-tricep wall ball throws (8# small soft medicine ball)

19-rest/form critique

got through 15 stations before 0612 end exercise to review high scores

as we knew blue mule is a lifting machine for strength wins.  I was unaware of shadow’s stamina with a couple of calisthenics rep wins.  PA showed his jump rope speed.

Got some good feedback from the pax on this format I have been working on.  Thanks PA for the vary exercise critique for peak performance.  Hope everyone got some good feedback from their brothers along the way or learned that they can use some more candor.

got a little out of order on the sequence of events calling for a quick after action review.  Announcements covered the Scorpion coming next Saturday at 0600 launching from the Parthenon.  The third brother Pickney arrived this morning.  Eldest brother Crawl Space has the strong nickname of Speed Bag prepared as his brother is another XC runner and did some fraternity boxing.

COT-prayers for Christchurch and more peace and love in this world.

 

 

 

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The King. Is. Here!

High 30sF and starting to get some good BMNT light.  15 total pax.  QIC: Porcelain proudly stepping in for the workout before the Q Source LDP on the King.  Pax: the Count (WL Chattanooga mucho respect 60), Reveille, PA, Bad Boy, Brother At law, Tiny Dancer, CCR, Hot Route, Right Said, Vector, Studio 42, Crawl Space, Crablegs, BnB.

Brief disclaimer then mosey with shovel flag up and through the Parthenon to the ellipse.  Warmarama: 30 ssh, 10 wmhs, 10 good mornings, 20 merkins, 20 squats.  Workout explanation.  The King is comprised of a man accelerating his physical fitness.  That fitness can be judged by the factors of 3S2T: speed, strength, stamina, toughness (physical), and toughness (mental).  Coupon circuit on the fundamentals chasing the quickest or most reps man to get right.

The thang: moseyed over to porcelain’s pre positioned vehicle near the ellipse and unloaded all weights to the rear of the Parthenon.  Moleskin: this format was great once it got going but was slow to begin with the off load and set up.  Next time I need to EH a passenger to help off load early then stay by the equipment while I bring the rest of the group over.  Forgot the speaker but Bad Boy obliged to run back and get it while PA and team removed a bumper plate that would not fit on the bar.  Walked down the line of each station set up to explain rotation.

Station Circuit based off of 3S2T for the King.  Q’d up a playlist set to a 3 minute timer all exercises were for as many reps as possible.  The new mosaic dragon sculpture at the base of The Parthenon helped enhance the sound and ambiance.  With numbers stations were singles or pairs.

1. Speed-Ellipse Run

2. Strength-135# thrusters were a bit aggressive so modified to deadlift.  Squat hold alternate for a pair.

3. Stamina-jump rope.  Alternated with Squats for a pair.

4. Toughness mental.  Crawl bear stairs.  Reverse bear crawl up the Parthenon stairs then mosey back down.

5. Toughness physical.  Wall ball or passes with large 20# medicine ball.

6. Toughness mental.  Balls to the wall handstand merkins.

7. Toughness physical- farmers walk up the Parthenon stairs and back with 5 gallon buckets of sand.

8. Stamina- kettlebell swing with 25# or 50#.

9. Strength- overhead press with 45# barbell.  Remaining bumper plates that did not fit were available for pairs.

Made it all the way through 9 stations then moseyed with coupons back to Porcelain-mobile to stash.  Not enough time for Mary on return despite Roxanne beginning to play.  Circled up for COT in the Ellipse.

COT: the Scorpion 23 March 0600 CSAUP is all about pushing your stamina and toughness. TAPs for Count’s friend having Heart valve surgery and brother Bob fighting with bile duct cancer.  Also, Studio 42’s dad, Roger, suffered a heart attack recently and is in recovery.

5 continued to 3 bros coffee for contnuation of Q points from the King.  43 feet podcast is a great resource.

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Playground Noah’s Ark

40F clear with plenty of near new moon gloom.  Pumpkin Spice joined YHC Porcelain for a 445 pre-hustle run down Broadway.  Made it to the courthouse this time.  Look out Bridgestone and Lower Broadway drunks here we come.  4.1 miles 7:50 pace.  Topic of discussion was Q source.  Got back with about 7-8 minutes to spare.  Grabbed speaker and some water.  Good convoy coming in at 0529.  Disclaimer delivered after meeting our FNG Eric now to be known as Captain Crunch, EH’d by Crab Legs.  16 total PAX for the main event: Q-Porcelain,  FNG-Captain Crunch, Harvey Updike, Right Said, Preacher Man, Bicenntenial Man, Bad Boy, Reveille, Studio 42, Brothers-at-law, Trapper Keeper, Hot Route, Crab Legs, Vector, Crawl Space, Blue Mule.

Not really much running for the main event.  Started with slow mosey with the Shovel Flag to the playground as promised to Brother-at-law.

COP-sshx20, wmhx10, 6 count burpees x11 (moleskin: cadence call became difficult at the end.  It’s really the only good way to get good form out of people.  Unashamedly stolen from the F3 Nation 43 feet podcast.), little baby arm circles forward and reverse x10each.

The Thang:

Elevens: optional which to start 1 or 10.

1: balls to the wall handstand push-ups on the side of the art center then bear crawl to other station

2: pull-up on playground bars then lunge walk to other station

Tree wall sits waiting for the six.  Definitely took more time then I expected so I audibled away from Dora around the 6am pull-up completion.

Everyone picked a partner and had to rotate through 3 stations.  Timer for partner exercise was the other partner animal walking ~30 feet to the shovel flag and back.  Each partner did both activities once then moved on to another station.

Station 1: inch worm animal walk while partner did swerkins.

Station 2: crab animal walk while partner did picnic table step ups.

Station 3: duck walk while partner did bar hanging knees to shoulders.

Slow mosey return to the kindly gentleman statue.  One minute of flutter kicks for Mary.

Announcements that I almost forgot.  Friendly Friday this Friday at Bomber.  Bad boy heading up a sure to be excellent Leadership luncheon coming up January 18th at Richland Country Club.  Brother at law leading the charge on Angelman’s disease fundraiser at Smith and Lentz February 7th at 7pm.  Burritos!

Prayer: Been working my way through the F3 Q source leadership framework (google it).  Had everyone place right hand on their brother’s shoulder then turn around and face out to cover each other’s six.  Today was a red pill day but I can struggle with the blue pill too.  Like Neo coming to reality in the matrix movie being referred to, Reality is tough. Taking the blue pill browsing a smart phone is easy.  Come out to guard the six of the men to your left and your right.  Thanks for helping make me better and I hope I am doing the same for y’all.  Closed with a short excerpt from the Our Daily Bread app this morning because I thought it was timely looking at the 3rd F of the get right.

Jesus still doesn’t always meet our expectations of Him. Yet He is so much more than we can imagine. He’s the provider of eternal life (vv. 47–48). He is good and wise; and He loves, forgives, stays close, and brings us comfort. May we find rest in Jesus as He is and keep following Him.

Great 3 bros coffeeteria turn out: right said, crawl space, bicentennial man, vector, Harvey Updike, bad boy, brother-at-law, Porcelain, crab legs, TK.

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Table Chariots of Fire

Cold and gloomy on the morning of 5 December.  2nd anniversary Q for YHC Porcelain.  Pax: Hambone, Badboy, Pumpkin Spice, Preacher Man, Crawl Space, Right Said, Hi Viz, Reveille, Bicentennial Man, Trapper Keeper.

Kicked it off with a little Shovel flag run alike a drive by EH by Badboy.  After encouragement by the the. Fiancé now M, Ashley, ultimately got me to join the Pax over two years ago at Titan.  Knew I had to warmup the pax quick.

COP- 20 SSH, 15 squats, 15 merkins, 12 willie Mayes hayes

The thang: DID sprintsx2.  Introduced these a few weeks ago off a T-cell DID fest.  Sprint the Parthenon ellipse then 20 dip-15 incline merkins-10 decline merkins. May not have been clear on instructions as some got 3 sprints in.  Indian run headfake to collect tables.

The thang: Table Chariots of Fire.  We all know it’s not one of my workouts without some form of coupon.  Indian run taller than man in front of you move forward to form two groups tall and short.  1 modify kept teams even at 5.  Mosey with tables back to Parthenon.  Moleskin: stations established at base of Parthenon (the house of Athena) and the suffragettes statue in honor of the M for encouraging me and continuing to do so.

Carries across ellipse between sets.

20 ground to overhead table team

30 overhead press table team

50 bent row table team stayed at Parthenon station

100 derkins total team (20 each)

125 leg raises total team (25 each)

150 step ups total team (30 each)

175 dips total team (35 each)

200 crunchy table frogs total team (40 each)

Had some additional Bulgarian split squats in mind but for time moved to return the table.  Mosey to front of Parthenon for Mary.

Mary-circles up with pax for a pick you exercise.  Made it about half way through before time.

Honored to lead the pax.  Happy to see the lights with helicopter Santa up.  He helped my wife and I get engaged. Glad to have all the pax in my life helping me grow in my relationship with my wife.  Chariots of Fire scene was my teaser because both the M and I enjoy running.  If you don’t run, you can’t win.

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Comrade coupons

~12 C and lost some gloom due to silly American fall back from daylight savings time.  YHC Porcelain QIC.  PAX: BnB, Crab Legs, Pumpkin Spice, Crawl Space, Right Said, TK, Hi-viz, Shadow, ABC, Reveille, Minnow Tank, Bad boy, Cunning Linguist.

Scared off a random park lurker again off loading multiple coupons from my own suspicious vehicle.  Coupons to be moved throughout this workout were: 25 kg kb, 12 kg kb, 9 kg large medicine ball, 2×7 kg dumbbells, and 2×20 liter buckets full of sand weighing around 32 kg each.  Disclaimer with Crawl Space rolling in hot.  Started some rock and roll music and a mosey to the rear of great Greek communist temple.

warmarama: 30xssh, 12xwmhs, 10xslow and low squats, 10xslow and low merkins

the thang: hope everyone got out to vote yesterday.  11/7 was a big day for regimes that would love to see our democratic constitutional republic fail.  On this day, Comrade Lenin completed the Bolshevik overthrow of the Russian monarchy in 1917 and Comrade Mao  proclaimed the People’s “Republic” of China in 1931.  Thus we would share our coupons in a five group circuit.  Note with some different movements going on YHC had to move groups closer for guidance.

Stations:

1-the time farmers carry of the 2 buckets up the stairs one by one, waiting=burpees

2-10×55# kb swings, waiting=LT Dan

3-10xmanmakers with 15# dumbbells, waiting=squats

4-10×35# single arm kb swings, waiting=squats

5-20# medicine ball chest passes

2 rotations were all we had time for.  Moleskin: my Bluetooth range on the speaker is weak.  However, we may have attracted some new recruits from those dirty capitalists of camp gladiator including their dog that joined us for keep away with the medicine ball.  Mosey return to front of Parthenon.

Mary: despite my unclear instructions we managed to make a circle with Reveille holding the medicine ball.  Did one rotation around the circle doing American hammers passing the medicine ball until everyone got 5 reps with it.  Finished Mary with 10 lbcs.

COT- Pumpkin Spice stepped up to VQ.  TK gave a great sixth man fun fact about his research lab’s work on colitis.  Yes, I know the shitty problem joke was cheap but I really didn’t recognize the disease.

Veterans Day is Sunday.  Being a vet I just ask everyone to thank a vet that they know on that day and just have fun talking with them.

Honored to lead y’all.  Just pray for further peace and love in this world and thank those that have given much more than me to make this country great.

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Animal Grid

High 60’s and gloomy.  Clouds did break some for a nice sunrise.  QIC: Porcelain.  Pax: Bad boy, hambone, frequency (kotters), TK, crawl space

Slow start after disclaimer.  Mosey around the Parthenon field to the ellipse behind the pagan temple. cop-20 sshs, 14 Willie mays Hayes, 10 slow and low squats, 10 slow and low merkins, 20 seal jacks.

Mosey to Parking lot north of Parthenon for the thang.  Around 50 yards from the first light to the second to last.  Movement repeats back and forth.

First trip out: Duck walk with 20 each leg Zebra butt kicks at the end (plank, one leg hi 90, Kick skyward).

Trip back: Crab walk with 20 crab humpers at the end.

2nd trip out: Frog hops with 20 Werewolf (dive bomber pushups) at the end.

Trip back: Sneaky gorilla (low squat, hands on ground lateral lunge to move turn 180 and alternate) with 20 donkey kicks at the end.

Third trip out-Crawl bear with monkey humpers at the end.

Trip back: Alligator merkin (2/3 back)-Inch worm (last 1/3 back) with cadence 20 low country crab at the end.

mosey to front of Parthenon for Mary.

20 cadence Starfish crunch- hold legs out, 1 left leg right elbow, 2 back, 3 right leg left elbow

20 cadence manatee- Superman position on stomach, left hand right ankle, right hand left ankle

 1 minute Dying cockroach hold

20 cadence Crunchy happy frogs

COT: Q school at stonewall weekend of 29th.  Good news on our prayers for bad boy’s family and spicoli’s remission are progressing well.

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Drop a beat down

70ish, clouds, gloom, but no rain yet.  Yours truly QIC Porcelain was motivated to demonstrate how to make people hate music.  The dancers in the circle were: PA, TK, Bad Boy, Reveille, Studio 42, Crab legs, Hawkeye, megatron, soft wood.  Disclaimer before play was hit on the designated playlist.

warmarama: Blacked Eyed Peas Let’s Get It Started run.  Every time they say “started” jump squat.  Got into the tennis courts just in time for Moby, Porcelain to come on for some calming COP.  20 windmill, 20 ssh, 20 little baby arm circles, 20 overhead arm claps, 20 reverse little baby arm circles, 15 good mornings.

The thang: music continued no rest for the wicked between songs.  Next up my deep version of sally.  Moby Flower “up” = stand, “down”=squat femur parallel to ground, “ground”=deep squat as low as you can with knees back chest up.

The Police Roxanne hold plank “Roxanne”=merkin, “red light”=plank jack.

Eminem&Rhianna Love the Way You Lie on your 6.  Rhianna singing=flutter kicks.  Eminem rapping=WW1 sit-ups.

AC/DC Thunderstruck ssh in place.  “Thunder”=burpee.  Moleskin: yes, Rev, thunderstruck counts as thunder too.  Shifted to run in place during about halfway through.

Drowning Pool Bodies hold the downward dog yoga position because this song is so relaxing.  “Let the bodies hit the floor”=donkey kick. Counting “1,2,3”=Carolina dry dock on each number.

Cupid Cupid Shuffle lunge walking around the volleyball court.  “Down”=air squat, “left, right”=lunge in that direction, “kick”=like the dance or pistol.  I didn’t see anyone pull it off.

Mosey to playground.  Partner dance, buddy up.  Mark Robson & Bruno Mars Uptown Funk Dora style 100 pull-ups runner up the short steps.  Pull-ups add on “uptown funk”=hanging knees to elbows.  Continued exercise in to Daft Punk Get Lucky with same stipulation.  Plank and wait for 6 then mosey toward the cars.

Michael Jackson Beat It mosey.  “Beat It”=merkin.  Arrived back with time and music left hold plank for Mary and maintain merkins to time.

Pray for me that I don’t quit my day job quite yet.  Sixth man Hawkeye is raised up and ready soon for the next leg on his mission to Cameroon to help train surgeons there.  Next stop is France for language training.  Always an honor to lead you men.