Author: ben boone

Posted on

9/16/19: Iron Pax Week 3

Location: Westeros

Conditions: 70 degree humidor

QIC: Pumpkin Spice

PAX: Black Lung, BNB, Crablegs, Cub Cadet, Drago, Hi-Viz, Porcelain, Reveille, Right Said, Slim Fit (FNG), T-cell, Vector

THE THANG

Warmorama : Early PAX did some LBAC, rLBAC, Michael Phelps, and general stretching to account for the lack of warmorama time allocated for Iron Pax Week 3.

PAX collected their coupons and moseyed over to the playground for the main event — AMRAP of the following exercises in 43  minutes:

  • Pull-ups x 10
  • Burpee Coupon Jump Overs x 15
  • Coupon Curls x 20
  • Coupon Squat Thrusters x 25
  • Gas Pumps (reverse crunches) x 30

Those nursing upper extremity injuries did the following exercises instead:

  • 90-Degree Leg Raises x 10
  • Toe Tap Coupon Jump Overs x 15
  • American Hammers x 20
  • Couponless Squat Thrusters x 25
  • Gas Pumps (reverse crunches) x 30

MOLESKIN

  • T-cell rocked out a group best of 610 reps
  • Welcome FNG Slim Fit, who crushed his first workout
  • T-claps to Crablegs for bringing Electrolyteria — which enjoyed an unprecedented mid-workout utilization by multiple PAX
  • Comments were made that Blue Mule would have destroyed this workout. But, alas, he’s off in Eastern Europe taking names

BULLHORN

  • Continued prayers for Porcelain’s 2.0 and M to continue in their good postpartum health
  • Porcelain’s dog just had a splenectomy. Did they also get their appropriate vaccinations for encapsulated organisms? I think I heard Vector offering his personal supply of immunizations.

– Pumpkin Spice

Posted on

8/19/19: Harvey said I W.A.S. on Q

Location: Westeros

Conditions: Low 70s and not as humid as it could have been

QIC: Pumpkin Spice

PAX: Bad Boy, Bicentennial Man, Blue Mule, Crablegs, Crawlspace, Porcelain, Reveille, Right Said, Siri, TK, Vector, WL – Brown Shorts (F3 Swamp Rabbit, AKA Greenville), WL – Padre (F3 Swamp Rabbit, AKA Greenville)

The night before we converged upon Westeros to exercise our minds, bodies, and hearts — we collectively discovered that Pumpkin Spice would be on Q in the morning, myself included. Harvey Updike was strategically absent to avoid his solo Burpee Apocalypse punishment for such an ambush Q-signment. But, alas, we were all better for it. Moreover, part of the workout was themed around the fact that Harvey said I “WAS” going to Q.

THE THANG

After a brief disclaimer, the PAX made their way towards Love Circle, stopping at the bridge over 440 for some Warmorama.

Warmorama :

  • WMH x 10
  • Good Morning x 10
  • High Knees x 10
  • Butt Kickers x 10
  • Imperial Walkers x 10
  • Hillbillies x 10

We moseyed a little further to the frequently visited intersection just about 200m short of the stop sign that dead ends in to Love Circle.

The Main Event

The PAX paired up to complete a WAS themed workout. On PAX would Bernie up the hill to the stop sign (~200m) and then run back down to the start. The other partner would perform an exercise at the starting point until their partner gets back. Flapjack until both have travelled and done the exercise. This cycle was repeated for three exercises:

  • WWIs
  • American Hammers
  • Squats

I led the PAX in some Mary while we waited for the Six. After the Six was in, we Moseyed to the top of love circle for some Mary, assuming People’s Chair while waiting for the Six.

  • American Flutters x 30
  • Freddie Mercuries x 35
  • Box cutters x 20
  • Cutter boxes x 20
  • Happy Crunchy Frogs x 10
  • Stretch out the groin and the quads

After completing the Mary, we moseyed back to the Shovelflag for COT. Blue Mule led the PAX in some more Mary until I got back with the Six.

MOLESKIN

  • Many guffaws were heard once the WAS travelling was announced. The PAX completed this exercise like champions nonetheless.
  • Reveille estimated our 200m distance was a quarter-mile. Maybe next time I’ll give us a quarter-mile Bernie, Rev. Great idea.
  • The PAX enjoyed meeting our WL’s today, finding out they are in town for the Sing conference for worship teams at churches from all over the world. Pretty cool.
  • Porcelain came in a little too hot to the workout and somehow magically found us over a half-mile from the Shovelflag. Some serious navigation and tracking skills there.

BULLHORN

  • Be praying for Siri’s family, especially his brother and sister-in-law Nathan and Hannah. They just lost their newborn child after complications from an unexpected delivery. We’re here for you, Siri.
  • As teachers and students are going back to school, let’s be praying for them in this important start to the year! Also be praying for Vector to find some excellent podcasts in his new hour-plus commute to FRA and back.
  • September 14th is the 5-year convergence at Stonewall. Be there, or Fartsack and let us make fun of you for the rest of your live long days. PA wanted 100 PAX. Let’s give him 150.
  • The Swaggy P games are in full effect tomorrow at iii Pillars. This is an effort to drive better attendance on Tuesday/Thursday workouts. See you all there!
  • It was an honor to lead you HIM today, as always. Excellent work! Way to push yourselves and each other.

– Pumpkin Spice

Posted on

7/19: Birthday Spice

Location: Bomber

Conditions: 77 and muggy

QIC: Pumpkin Spice

PAX: Bad Boy, Bagger Vance, Bareback, Black Lung, Bicentennial Man, Big Pharm, Crablegs, Crawlspace, Cub Cadet, Dewey, Firefox, Hambone, Harvey Updike, Hi Viz, Lunch Lady, Porcelain, Right Said, Tiny Dancer, Toothless, Trapper Keeper, Vector

YHC delivered a disclaimer, with the additional component that I recently injured my heel and, as such, we would not be running or jumping for the workout — celebrations were present and short-lived.

THE THANG

The PAX circled up at the shovelflag for some WOR.

Warmorama :

  • LBAC x 15
  • rLBAC x 15
  • Moroccan Night Clubs x 15
  • WMH x 15

The PAX then moseyed the few feet over to the base of the hill leading towards the stop sign. We ruminated on the best means to reach the top of the hill, and we unanimously decided that the Crawlbear (AKA The Backwards Bearcrawl, AKA The Gemini) was our best option. PAX did flutter kick and wait for the Six at the top of the hill. We then Lieutenant Dan’ed our way down the hill to the entrance.

PAX paired up as we walked over to the playground for the main event. As this marks the start of my final year of “HATE” in the COT, this was a HATE-themed workout. Each PAX would individually do 100 pull-ups, focusing on proper form. The main event worked as follows:

  • One PAX does a set of 12 pull-ups while the other does a core exercise until their partner finishes their set of 12
  • The PAX flapjack and continue to flapjack until 8 sets of 12 pull-ups are completed by each, finishing with a set of 4 done together
  • The core exercises done while partners are doing pull-ups are as follows
    • H – Happy Crunchy Frogs
    • A – American Hammers
    • T – Two-count Flutter Kicks
    • E – Extenders (basically the leg portion of a Happy Crunch Frog)
    • The HATE exercises were cycled through twice to account for the eight sets of pull-ups

After completing the main event, the PAX did some walking side squats back to the shovelflag for some additional Mary.

Mary:

  • High Plank Jack x 1 minute
  • Helly Dolly x 1 minute
  • Mountain Climbers x 1 minute
  • 6-inch hold x 1 minute
  • 5 Burpee buy out

MOLESKIN

  • The initial excitement for no running was quickly expunged by the ensuing lengthy uphill crawlbear. Debates were had regarding who can bear crawl the fastest — is it Lunch Lady? Crablegs? Dilly Dilly? It sounds like there may need to be a special event to know for sure
  • As is my habit, I repeatedly emphasized the importance of proper form with exercises. It is OK to modify as needed if you physically cannot do something — it is not OK to do something halfway just because you are tired and want to cut a corner. If you are finishing first and not doing the full reps/exercise, then your modification should be more difficult.

BULLHORN

  • Pray for Boone’s Farm, who was hospitalized after he suddenly passed out. He is now home and recovering
  • Pray for D Frost, his M, and their first 2.0 welcomed into the world just a week ago
  • Many great events coming up, including Libeery, Yuck Ruck, 5-year Nashville F3-aversary, Picnic at Porcelain’s, and more — see the various Slack channels for details

– Pumpkin Spice

Posted on

6/6/19: Big Boy Burpee Pyramid

Location: Atlantis

Conditions: Low 70s, humid

QIC: Pumpkin Spice

PAX: Crawlspace, DFrost, Vector, YHC

THE THANG

In the usual fashion, disclaimer was made and the PAX moseyed around the field and then entered the field on the west side for some Warmorama.

  • SSH x 15
  • Imperial Walkers x 15
  • LBAC x 15
  • Moroccan Night Clubs x 15
  • rLBAC x 15

After we were sufficiently warm, we took our places on the sideline and did a pyramid workout using the telephone poles that are ~100 feet apart. PAX ran to Pole #1 and did 5 Burpees, then Bernied back to the start line and did 10 Big Boy Situps. They then ran to Pole #2 and did 10 Burpees, and Bernied back to the start for 10 BBS. Continue the pattern for Poles # 3 and # 4 with 15 and 20 Burpees at each and Bernie back to the start line for your 10 BBS. Then finish the pyramid by working down again for Poles #3, #2, and #1 with 15, 10, and 5 Burpees at each.

After completing the Big Boy Burpee Pyramid, the PAX moseyed back around the field with an AYG 300m sprint to the Pizza Hut. PAX partnered up and while one partner did AMRAP Steve Irwins, the other ran around the water tower. PAX tagged up and changed roles. Next up was AMRAP Swerkins while partners ran around the water tower. Once both partners had ran twice and did both exercises, we made our way back to the shovel flag for 90 seconds of Freddie Mercury before all was said and done.

MOLESKIN

  • A small but quality workout today out at Atlantis. Mumblechatter included discussion on David Goggins and what it means to push yourself beyond the mental barriers you put on what your body is capable of. You can do at least 1 more rep than you think, you can hold proper position without going to your knees for 5 more seconds, and you can exercise with perfect form even when your body wants to take shortcuts. You won’t get better if you don’t push yourself!

BULLHORN

  • June Leadership Lunch – JUNE 21, 11:45a-1p
    • Cafe at Thistle Farms on Charlotte Ave.
      Discussion on how to deal with difficult personalities by Dr. Jerry Hickson. He’s an excellent speaker and leader. Well worth your time to attend.
      Lunch will run $20/person and can pay Vector.
      Need final count by June 17 (planning for 15-20 but room for more). RSVP using the link on Slack.

– Pumpkin Spice

Posted on

4/12/19: Putts and Punishment

Location: Bomber

Conditions: 60s and wonderful

QIC: Pumpkin Spice

PAX: Bad Boy, Bareback, Crablegs, Crawlspace, DFrost, Duplex, Firefox, Hambone, Harvey Updike, Hi-Viz, Lunch Lady, Maximus (WL from The Fort), Pop-a-Lock, Porcelain, Right Said, Tiny Dancer, Toothless, Vector

With Day 1 of the Masters complete, the PAX entreated my PGA affection by participating in a Masters-themed workout.

THE THANG

After a brief disclaimer, the PAX went for a quick mosey to the top deck parking lot for an even briefer Warmorama.

Warmorama :

  • SSH x 18
  • LBAC x 18
  • rLBAC x 18

Main Event:

After the Warmorama, the PAX made their way over to the putting green for some instructions. Here it goes. The PAX would take turns with their attempt at sinking 3 8-foot putts. While the one PAX was putting, the others held plank; meanwhile, jeers and mumblechatter abounded. After the putts, all the the PAX would do a Brooks and Bryson (co-leaders after Day 1 of the Masters) Broad Jump 100 feet down the parking lot and then make their way back. Plank was held awaiting the six. After the all-in, the putting PAX would call out a core exercise, which YHC would lead in cadence. Then the next PAX would try their hand at putting, and the cycle would continue until just about everyone had putt and chosen a core exercise for us to do together. Here is how the putting played in to the workout:

  • Every core exercise was completed in cadence to a count of thirty; however, the count would be decreased by ten for every putt that a PAX made (i.e. make two putts, we only do a count of ten; make one putt, we do a count of 20; etc.)
  • If a PAX makes at least one putt, the travel exercise coming back from the broad jumps was just an easy Mickelson Mosey
  • If a PAX misses all three putts, then the traveling exercise back from the broad jumps was a “Golden Bear” Crawl
  • If a PAX makes all three putts, then the broad jump is skipped an the PAX just do an easy mosey around the putting green (no one did this)

Core exercises included, but were not limited to, the following:

  • LBC
  • Happy Crunchy Frogs
  • Flutter Kicks
  • Hello Dolly
  • WWI
  • WWII
  • Box Cutters
  • J-Los
  • V-ups
  • American Hammers
  • Alternating Heel Touches

With five minutes left, YHC laid down an ultimatum. I would take my shot at three putts — if YHC made all three, the PAX would have to do 30 burpees. If I missed any putts, YHC would have to do 30 burpees. After setting up my 8 foot putts, the PAX collectively jeered and made me back up to 10 footers. Happy Gilmore quotes abounded, as did incorrect advice on the line of the putt; but, alas, YHC was only briefly distracted. All three putts were sank. YHC joined the PAX in their burpee punishment. We all then made our way back to the shovelflag for COR, COT, and BOM.

MOLESKIN

  • Many Happy Gilmore quotes abounded, in the best kind of way.
  • In the perpetual theme of getting better and doing exercises the correct way, the PAX learned the proper form for a broad jump: Two feet. Leave both feet at the same time. No extra steps. Jump. Stop. Jump again.

BULLHORN

  • Prayers for a family friend dealing with postpartum depression, the loss of a grandparent, and a family friend going through a divorce
  • Celebration of the great fundraising for 4:13 Strong and the continued efforts there
  • 2nd F Opportunity: 3rd Tuesday Trivia at Edley’s in Silvan Park this coming Tuesday 4/16 at 8pm. Get there early to secure a table.
  • Richland Creek Race (5-miler) coming up 4/20 at 8am. If you sign up, do so under the F3 team.
  • Some PAX are going to run the 5-mile racecourse on Tuesday, 4/16 at 5:15. See the Slack channel #offthebooks for final details as the day comes closer. Porcelain has offered back porch coffeteria
  • 4:13 Strong continues to have game nights on the regular, and PAX are both welcome and encouraged to join. Contact Pop-a-Lock for details.

– Pumpkin Spice

Posted on

3/25/19: Westersoloing

Location: Westeros

Conditions: 50s and soggy

QIC: Pumpkin Spice

PAX:

Bad Boy, Bareback, Bicentennial Man, Blue Mule, Crablegs, Crawlspace, Harvey Updike, Hi Viz, Princess Aurora, Porcelain, Toothless

THE THANG

After a brief disclaimer, the PAX moseyed around to the back of the school for some Warmorama.

Warmorama :

  • SSH x 15
  • LBAC x 15
  • Chinook x 15
  • rLBAC x 15
  • Moroccan Night Clubs x 15
  • High Knees x 15

Seeing as YHC will be heading off to (what he thought was) an F3 desert for vacation (until Hi Viz kindly informed him otherwise) for the next 10 days, I organized a workout that someone can accomplish on their own when the unfortunate occasion arises where there are no PAX to be found. You can think of it as a solo Dora — Dora the Explorer? We started at the playground, doing one exercise and then running around the traffic circle in between each set:

  • 25 Pull-ups (run and repeat)
  • 50 Merkins (run and repeat)
  • 75 LBCs (run and repeat)
  • 100 Squats (run and repeat)

Between each different type of exercise, PAX waited for the Six. After completing the above exercises, we moseyed back to the shovelflag and it was all she wrote

MOLESKIN

  • The Merkin is the quintessential F3 Exercise. If we should be able to do anything right, it’s a Merkin. It’s always good to reflect on and be in tune with your own form throughout a  workout, and we should all do our best to prevent letting our form slip. Speed is not the goal — proper form is the goal. If you have to take a pause in order to avoid compromising your form, do that. We collectively paused for a refresher on perfect form for the Merkin with the help of none other than Blue Mule showing us how to get it done. Don’t cut corners just to finish faster or to finish first — do it right, and you’ll get better that way.

BULLHORN

  • Tclaps to PA for organizing The Scorpion (and whoever else worked behind the scenes in addition to Hi Viz) — it was a great event and we all got better!
  • PA’s family is headed back from Aspen today, prayers for safe travels!
  • Vector’s basketball team (the team which shall not be named) nearly lost in the Round of 32. He is sure to have had some palpitations during the game, let’s hope he’s alright.
  • On this Coming Friday we have the 12th Man lunch. Cadre Belman will be sharing his Leadership lessons from his time as an Army Ranger, which includes the Battle of Mogadishu aka Black Hawk Down. HC now if you haven’t done so already: http://evite.me/MBdjxuDw2H

– Pumpkin Spice

Posted on

3/21/19: Bearcrawlbear 1-2-3

Location: Atlantis (West Park)

Conditions: Mid-40s and dry

QIC: Pumpkin Spice

PAX: Lunch Lady, Mystery Machine, Princess Aurora, TK

THE THANG

After a brief disclaimer, the PAX moseyed around the field and took the long route around the pumping station, settling under the Pizza Hut. We started things off with a Side Straddle Hopocalypse x 100, followed by:

Warmorama :

  • LBAC x 15
  • Air Press x 15
  • Moroccan Night Clubs x 15
  • rLBAC x 15

The PAX paired up and we moseyed over to the starting parking lot for instructions. One partner would be doing the Bearcrawlbear traveling exercise, with the other doing the 1-2-3. PAX swap places when the traveler gets back to the start, and the count continues where the 1-2-3 PAX left off.

  • Bearcrawlbear: Bear crawl up one row to the light post (50 feet), cut across the parking spaces to the other row, then crawlbear back to the start
  • 1-2-3
    • 100 Merkins
    • 200 LBCs
    • 300 Squats

After the Bearcrawlbear was complete, the PAX repeated the warm up mosey, taking the long route around the field and pumping station, ending at the swings. One partner then started doing Steve Irwins while the other ran around the nearest water tower. PAX swapped places until both had run and done Steve Irwins.

Finally, PAX made there way to the parking lot for some Mary:

  • Flutter Kicks x 20
  • Hello Dolly x 20
  • LBC x 20
  • High Plank x 60
  • Left arm up x 60
  • Right arm up x 60
  • Box Cutters x 20
  • Freddie Mercuries x 20
  • American Hammers x 30

MOLESKIN

  • Mystery Machine treated the PAX to some deliciously tasty chocolate chip toffee cookies for tailgate desserteria. A few PAX understandably went back for seconds
  • Lunchlady shared stories about his 5 year-old son being a budding chef. He doesn’t let Lunchlady make chili without him — and who can blame him??

BULLHORN

  • The Scorpion CSAUP is on Saturday at 6am shoving off from Titan. Be there! Breakfasteria to follow at Atlantis (AKA West Park), featuring Pumpkin Spice coffee no less.
  • F3 Nashville shirt order is live on the Slack general page. Thanks to Hambone for finishing out the Scorpion order, so that all of us, and most especially Cunning Linguist, can get our hands on that PA-designed thing of beauty

– Pumpkin Spice

Posted on

3/7/19: Inclines and Declines

Location: West Park

Conditions: A crisp 30 degrees. Perfect shorts weather.

QIC: Pumpkin Spice

PAX: Crablegs, Lunch Lady, Porcelain, Princess Aurora, Pumpkin Spice (QIC), Right Said, Vector

THE THANG

After a brief disclaimer, the PAX moseyed around the playing field to warm up the legs, followed by some Warmorama. :

  • SSH x 15
  • High Knees x 15
  • LBAC x 15
  • Moroccan Night Clubs x 15
  • rLBAC x 15

The PAX then made their way over to the pavillion (Pizza Hut) for some instructions. The exercises were:

  • Station 1: Using the picnic tables, PAX performed:
    • 20 Incline Merkins (alternating regular and diamond)
    • 20 Incline Plank Jacks
    • 10 Decline Merkins (alternating regular and diamond)
    • 10 Decline Plank Jacks
  • Station 2: In the Decline position (feet on the wall, hands on the ground), PAX shuffled the entire length of the wall next to the playground (100 feet)
  • Station 3: Using the swings, PAX performed 30 Steve Irwins (AKA Down Unders, Kangarows, Underdogs)
  • Station 4: The PAX made their way back to the starting parking lot and did Lieutenant Dans the length of the parking lot (100 feet) and Burpee Broad Jumped their way back

The above exercises were repeated once more, with the only modification being that Station 2 was performed in the Incline position.

After 2 rounds of punishment were complete, the PAX performed 10 MOM with 60 seconds per exercise, which included:

  • LBCs
  • Box Cutters
  • Hello Dolly
  • 60 degree leg raise
  • Alternating Heel Taps
  • American Hammers
  • Flutter Kicks
  • Low Plank
  • Backwards Plank
  • Alabama Prom Dates

MOLESKIN

  • We opined whether Alabama PAX refer to Alabama Prom Dates as Mississippi Prom dates. We may never know.

BULLHORN

  • Vector’s 2.0 is making a decision on where to attend high school next year, be praying for him and his family in this big decision!
  • CSAUP (The Scorpion) coming up on March 23, where we will be running between the West Side AOs (West Park, Titan, Bomber, Westeros) and performing a 15-minute workout at each site. Details, including t-shirt orders, available on Slack.
  • Friendly Friday tomorrow with PA on Q! As Vector has said, BYOFNG.
  • This coming Sunday at 2pm Right Said and The Jeweler are hosting a time trial on the track for a distance of your choice (1600 and 800 are current distances being run). Come join for some fun!
  • We are continuing to do run-only workouts on Tuesdays starting from West Park. You don’t have to be a “runner” or be fast to join — all are welcome to come and get better!

– Pumpkin Spice

Posted on

2/8/19: Frodo and Sam

Location: Bomber

Conditions: A crisp 28 degrees

QIC: Pumpkin Spice

PAX: Bicentennial Man, Crablegs, Crawlspace, Dewey, Ebola, En Fuego, Hi-Viz, Lunchlady, Porcelain, Pop-a-Lock, Princess Aurora, Pumpkin Spice (QIC), T-cell, Tiny Dancer, TK, Vector

THE THANG

After a brief disclaimer, the PAX moseyed around for a few minutes before they made their way to the top parking lot for some Warmorama.

Warmorama :

  • SSH x 15
  • High Knees x 15
  • LBAC
  • Moroccan Night Clubs x 15
  • rLBAC

In the spirit of Friendly Friday, the PAX paired up with a partner with whom they felt they knew the least — not knowing a PAX’s full hospital name served as a good surrogate here. Once partners were established, we moseyed to the top of the hill by the main entrance and YHC provided instructions for the impending pain.

Today’s life lesson centered around bearing one another’s burdens. We aren’t meant to bear burdens alone (life struggles, anxieties, fears, sins, pain, etc.). Neither are we meant to bear the burden of bear crawls or continuous man makers alone — man makers are a group effort, after all. There have been few greater literary examples of brothers bearing one another’s burdens than Frodo and Sam in Tolkien’s The Lord of the Rings. Thus, today’s workout was entitled FRODO and SAM (a modified Dora of sorts). One parter was at the top of the hill (Mount Doom, of course) doing SAM exercises (outlined below), waiting for FRODO to perform a traveling exercise (outlined below) by running down the hill (towards the Shire), around the circle (Bag End), and then doing the FRODO exercise up the hill to meet his parter back on the top of Mount Doom. Once FRODO finished his first traveling exercise, the PAX traded off. The traveling partner picked up with the SAM exercises where their partner left off, and the exercising partner then did the same first FRODO traveling exercise. The cycle continued until each partner had done all 5 FRODO traveling exercises and the sum total of SAM exercises were completed. For those who finished the SAM exercises early,  the PAX started to spell out WISE, first with 100 Walkers (Imperial Style) and next with Incline Merkins.

FRODO

  • Lieutenant Freds (In honor of Right Said AKA Fred Pickney; Lunge-Lunge-Broad Jump)
  • Run
  • Obamas (In honor of the 44th president — Bearcrawl, and after every 4 hand moves do 4 merkins)
  • Dutch Skate (Jump out with right foot 45 degrees, pull left foot behind right foot, jump out with left foot at 45 degrees, pull right foot behind left foot — should look like speed skating on land)
  • Obamas

SAM (WIse)

  • Squats — 300
  • American Hammers — 200 (left + right = 1)
  • Man Makers — 100
  • Walkers (Imperial) — 100
  • Incline Merkins — 100

Once thirty seconds were left on the shot clock, we moseyed back to the parking lot for COR, NOR, and COT.

MOLESKIN

  • There was much mumblechatter at the beginning of this workout due to the lengthy instructions and necessary demonstration of new exercises.
  • We all learned that Pop-a-Lock had been doing Alligator Merkins wrong his whole life when he thought that the newly-coined Obama exercise was the same as an Alligator Merkin. I presume it’s the same amount of Merkins in the end, so we’ll give him partial credit.
  • At coffeteria, we learned that Hi-Viz won an Emmy for his media coverage of the massive flooding back in 2010 that devastated Nashville. How did this not somehow make it into his F3 name??

BULLHORN

  • Hi-Viz is crushing the Fuel challenge he started at the beginning of the year, having lost 19 pounds in just 5 weeks. What a boss. If you want to support him and others, head on over to the #Fuel channel on Slack to help hold one another accountable.
  • Vector is facing some big decisions at work for which he could use your prayer and support.
  • YHC is taking a two-day medical licensing exam on Monday and Tuesday, and I would love your prayers surrounding this undertaking.

– Pumpkin Spice

Posted on

2/2/19: Ring of Ire

Location: Stonewall

Conditions: A delightful 44 degrees, no precipitation or wind to speak of

QIC: Pumpkin Spice

PAX: Badboy, Bagger Vance, Brother-at-law, Buttfumble (FNG), Deep Dish, Edible Arrangement, Foxtrot Talks a Lot, Hambone, The Jeweler, Pop-a-lock, Pumpkin Spice (QIC), Tin Man (FNG)

THE THANG

After a brief disclaimer, the PAX moseyed around the property and up to the Mansion for some Warmorama. :

  • SSH x 15
  • Imperial Walkers x 15
  • Hillbillies x 15
  • LBAC x 15
  • Air Press x 15
  • rLBAC x 13 (just to see who was paying attention)

The workout today was mostly confined to the paved circular path around the mansion. The PAX partnered up and completed the workout in pairs. One partner was completing a traveling exercise in a counter-clockwise fashion around the paved circle, whilst the other partner ran a lap around the circle and met up with their traveling-exercising partner. Once a paired PAX completed their traveling exercise and got back around the circle to the starting point, they planked and waited for the Six. A twenty count gave the PAX a break until the next set of traveling exercises. The traveling exercises included:

  • Modified Burpee Broad Jump (1 Burpee for every 2 Broad Jumps)
  • Bear Crawl (till the half-way point) then Crawl Bear (second half)
  • Lieutenant Dan
  • Sideways Bear Crawl (leading with right hand till the half-way point, then left hand for the second half)

After the traveling exercises were complete, the PAX lined up and took turns with an individual AYG sprint around the circle. Before they left for their sprint, each PAX announced to the rest of the HIM an exercise they had to do while they waited for them to complete their sprint. This continued until each PAX completed their individual sprint. Exercises included, in no particular order:

  • Jump Squat
  • Toe Touches
  • High Plank
  • Low Plank
  • SSH
  • Flutter Kicks
  • Good Mornings
  • Hello Dolly
  • American Hammers
  • Aussie Burpees
  • Handless Burpees
  • Mountain Climbers

After completing everyone’s sprints and waiting exercises, we moseyed down to the playground for a final touch on the workout. With their partners, the PAX completed 10 Swerkins on the available swings. The waiting PAX were continuously doing American Hammers until each pair completed their 10 Swerkins.

We then moseyed back to the parking lot for COT, COR, and NOR. A strong showing at coffeteria followed.

MOLESKIN

  • YHC apparently thought that he and Crablegs had created the Swerkin in a fit of genius at the West Park playground. Turns out it’s actually in the Exicon. Brother-at-law brought YHC back down to earth and he paid the price by doing a true West Park original, the Kangarow (AKA Steve Irwins, AKA Down Unders; laying flat on your back under the swing, pulling yourself up by the swing in a horizontal row motion).
  • Bagger Vance continued the pre-party into the Main Event, strategically avoiding the Burpee Broad Jumps
  • Two FNGs today, Tin Man (Ryan) and Buttfumble (Tre), endured a tough workout and helped the PAX get better together

BULLHORN

  • On Wednesday Nights at 4:13 Strong there is the opportunity to go and prepare a meal and hang out with the men there. This is a great opportunity to show love to some guys who really need it, and who need men like you to pour into their lives. Reach out to Red Skull or Bagger Vance for more info.
  • Many February Q’s are wide open — for those who haven’t Q’d in a while, let’s get after it!
  • We are continuing to do run-only workouts on Tuesday’s starting from West Park. You don’t have to be a “runner” or be fast to join — all are welcome to come and get better!

– Pumpkin Spice