Black Ops Iron Pax Challenge Pt. 1 @ The Annex

THE SCENE: Beautiful Evening, plagued with skeeters. The list of things in my vehicle are growing (toilet paper, epi pen (for grass allergies), and now bug spray.
F3 WELCOME & DISCLAIMER: Given
WARM-O-RAMA:
As people kept trickling in I continuously gave a disclaimer and a heads up on what was actually going down. Slots n Four Eyes stretched responsibly on their own
THA-THANG:
IRON PAX CHALLENGE part 1: IT SUCKS(ed)!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! (more so on the 2nd attempt of the day)

  • 50 AIR SQUATS
  • 40 BIG BOY SIT UPS
  • 30 MERKINS
  • 20 BONNIE BLAIRS (ENTER) JUMP LUNGE
  • 10 LIL OLE BURPEES
  • 400m RUN
  • Repeat the above for a full 4 sets.

MARY:
When Slots and Four Eyes crossed the finish line we cut it short.
COUNT-OFF & NAME-O-RAMA
7 PAX got better at a more Christian hour: Slots, Four Eyes, Nature Boy (Clipboard Q), WOW (fng), Quikrete (fng), Woke (fng), and speedy (q)

KUDOS to BILLY BLANKS who brought the encouragement, the Jerry’s, and his M to the big kickoff! its always a treat.
CIRCLE OF TRUST/BOM:
Words about the mission of F3 were spoken due to the evangelistic nature of the black ops.
MOLESKIN:
Slots and Four Eyes went to Town on this challenge. I’m glad they had each other to be pushed by, cause YHC was outta gas. WOW hung in for the entire 4 rounds, only modifying the number of reps, and kept up the encouragement. Quikrete had already done about 3 laps around the mile track before we got rolling and was pretty winded. He did a round and assisted in the Clipboard Q with Nature Boy after that. Nature Boy brought the encouragement and was pushing everyone through. I hadn’t really thought about calling out times and keeping up with rep counts, so it was very helpful. Woke hung in for the first round, then jogged a bit and encouraged the finishers. Everyone did a great job, the challenge was difficult and taxing to say the least, and YHC is glad to have been apart of it. Tclaps to everyone who participated in this challenge.
ANNOUNCEMENTS:
Grow ruck, and the City Tour was mentioned.

Iron Pax Challenge Annex Ed. Episode 1

THE SCENE: Unseasonably Nice. Perfect day for a brutal compilation of events
F3 WELCOME & DISCLAIMER: Given, Break no bones, If you do….. don’t sue. (not sure how watertight that is)
WARM-O-RAMA:

SSH IC x20. Rest was OYO stretching. Stressed pushing yourself, but if something hurts stop…. its not worth it. Went over proper way to execute all exercises. We started right about 5:35.
THA-THANG:

It was the IRON PAX CHALLENGE Pt. 1. (you may remember it)

  • 50 Air Squats
  • 40 Big Boi Sit Ups
  • 30 Merkins
  • 20 Jump Squats (both legs = 1) … name evades me
  • 10 Burpees
  • 400m Run
  • Rinse and Repeat the above 4xs

MARY:
Orange Julius – Star Gazers
COUNT-OFF & NAME-O-RAMA
Captain Obvious, Orange Julius, Speedy
CIRCLE OF TRUST/BOM:
I have had to step up around the house due to the wife being sick….. confined to another room sick. YHC realized he may not be helping out as much as he possibly could….. also she deserves much more credit that is given to her on a routine basis. I’m selfish. I need to keep priorities straight. God, Family, Me somewhere low low low. Captain Obvious and Orange Julius also shared similar (but different) experiences.
MOLESKIN:
We have a following among the morning park regulars. This morning Linda (if I remember correctly) asked if she could pray with us. She asked for prayer for our country. People are watching, even our stupid workouts. I also forgot to do the count, and Name O Rama. My bad, I was fried.

ANNOUNCEMENTS:
Grow Ruck Sept, City Ruck is Tomorrow!

Pinochle mile @ the annex

THE SCENE: A perfect morning at The Annex. Lots of traffic in the park.
F3 WELCOME & DISCLAIMER: given
WARM-O-RAMA:

SSH IC x20 : Daisy Picker IC x 15 : Windmills IC x 15 : Arm circles x 15 : Usain Bolt 45s OYO : 4 count walking curb merkins x 5
THA-THANG:
Pinochle Mile (same as a Merkin mile, but with a deck of cards) .

Number = reps, Jack-ace (11,12,13,14)

Diamonds – Merkins

Hearts – Burpees

Clubs – Squats

Spade – Lunge (2 legs =1)

MARY:
Ran down the deck
COUNT-OFF & NAME-O-RAMA
Slots, Bandwagon (FNG), Speedy on Q
CIRCLE OF TRUST/BOM:
Words were spoken. Be vigilant in your community. Be mindful of the weak and innocent. Be stalwart.
MOLESKIN:
100% Dovians
ANNOUNCEMENTS:
City Ruck August 10th,

Grow ruck in Sept.

Triple Red Barchetta

THE SCENE:  The Annex.  Upper 60s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

12 reps of each.  All (IC) except burpees

Daisy Pickers
Windmill
Imperial Walkers
SSHs
Merkins
Squats
Groiners
Big Boy Sit ups
Wide arm Merkins
Sumo Squats
Carolina Dry Docs
Prisoner Squats
Burpees

THA-THANG:
Red Barchetta
Run 100 yards then 100 SSHs
Run back to start /SSHs while waiting for the six for all rounds.
Run 75 yards then 75 Mountain Climbers
Run 50 yards then 50 LBCs
Run 25 yards then 25 Merkins
Run 10 yards then 10 Burpees

Rinse/Repeat 2 more rounds.  Bear crawls instead of running for most of the last round.

MARY:
Slutter Kicks (IC) x 30
COUNT-OFF & NAME-O-RAMA
6 PAX (No FNGS) Speedy, G-String, Animal, Barney, Meter Maid, Snowman (QIC)
CIRCLE OF TRUST/BOM:
Testimony of Faith.  Later that day I was scheduled to give my testimony to a church elder as part of the process of joining a new church.  This is something I had never done before, but was excited to do.  Discussed how important it had become for me to do this.
MOLESKIN:
I found this Red Barchetta routine in the Exicon the previous night.  Thought it would take us a lot longer to get through it, but the Annex Pax pounded it! Made it through 3 rounds with time to spare.

Kudos to AOQ Speedy for keeping the chatter going and helping encourage the Pax.

Regretted calling Slutter Kicks during Mary once I found out Animal is 16 years old! Apologies G-String!
ANNOUNCEMENTS:
Iron Pax challenge at the Annex every Thursday in August.

Back and Forth

THE SCENE: A cool, moist 71F

F3 WELCOME & DISCLAIMER

Given and disclaimed.

WARM-O-RAMA:

  • SSH x 20 IC
  • Imperial Walkers x 20 IC
  • Arm Circles x 10 IC each side
  • Squats x 10 IC
  • Capri lap

THA-THANG:
Back and Forths

Each PAX lined up on a marker (in this instance, a tree) with their CMU. PAX performed 20 CMU curls and then performed block-drag bear crawls (with CMU) to pre-determined marker 50 yards away. PAX performed 20 derkins with CMU and then ran back to start with CMU. PAX performed 20 lunges (10 each leg) and then block-drag bear crawled the opposite direction to a pre-determined marker 50 yards away. PAX performed 20 CMU squats and then sprinted back to start. That completed 1 round. PAX rinsed and repeated for 6 rounds.

MARY:

  • CMU to Shoestrings x `10 IC
  • American Hammers with CMU x 10 IC
  • Flutter Kicks with CMU x 20 IC
  • Hollywood side crunch x 15 IC

COUNT-OFF & NAME-O-RAMA
6 PAX (no FNGs): Bruce, Speedy, Billy Blanks, G-String, Puck, and Animal

CIRCLE OF TRUST/BOM:
YHC talked about worry and trusting  in the Lord. Something YHC will always harp on.  Nothing is worth worrying over. Trust in the Lord with all your heart.

MOLESKIN:
PAX put in some good shoulder and leg work.

ANNOUNCEMENTS

Ruck Sim on Saturday

City Ruck Tour 8/10

GrowRuck 9/21 – 9/23

Catch Me If you Can / With CMU

THE SCENE:  Cool Cool Weather 70 if i’m not mistaken. Barely any dew on the grass… could it be any better.

F3 WELCOME & DISCLAIMER

YHC, Jasmine alarm failed to wake him fortunately his 2.2 woke him and his M up and he was able to make a mad dash to the Annex where a whole was sinking.


WARM-O-RAMA:

YHC, Jasmine, showed up late, but early enough that only 2 warm up exercises had been performed.

  • Toy Soldiers x20 IC
  • Capri Lap
  • Merkins x20 OYO
  • Annie x20 Left x20 Right

THA-THANG:

CMU Chase Me If you Can

Partner-Up. While one partner lunge- walks with CMU while partner does 20 Squats

To the other side of park Flapjack

Flapjack One – Insert WWI Situps and Side-shuffle for trasport

(We Reached the other side)

G-String Gave 20 Count to catch breath for all..

Plank Inch Worm Bearcrawl with CMU

I told all the PAX we were going to SLOW mosey to park pavilion picking up extra CMU’s for all.

About halfway across I thought better.

Catch Me if You Can Round Two

Flapjack Two – LBC with High Knees for Transport

Mosey to pavilion

Perform Step-ups with CMU x20

Shoulder Shrugs with CMU x20

MARY:

Ring of Fire – All plank while each PAX did 5 CMU curls. We went around twice.

Dealer Choice:

G-String –  Reverse Situps x20

Bootheel – Hello Dolly x20

Speedy – Red Light / Green Light / Yellow Light

COUNT-OFF & NAME-O-RAMA
4 PAX 0 FNG

Jasmine, G-String, Speedy, Bootheel,

CIRCLE OF TRUST/BOM:

I recently took a new job where in a am up and down ladders all day lifting ceiling tiles to mount J Hooks so that I can run wire on these hangers. While above the ceiling tiles it is interesting to see all the junk that is left up there. It is also frustrating how the same electrical codes are not being followed by all contractors who work. I often see gross violations wherein wires are often strewn across the tops of the tile grid or otherwise. Vermin droppings and other refuse often finds its eternal resting spot above the ceiling.

I got to thinking about the stark contrast between the above the ceiling tiles and below them. This image is not that different than our lives often – we look all put together on the outside but beneath our largest organ often lays the dirty addictions, proclivities, and habits. We must strive as men to be that don’t just do the right thing when people are watching but when no one is watching.

ANNOUNCEMENTS:
2.0 Workout This Sunday with FiA at 1500

GrowRuck Sim this Saturday at 0300

Tractor tire mud flippin’

THE SCENE: 150% humidity and very muddy
F3 WELCOME & DISCLAIMER

Disclaimer advised and PAX warned!
WARM-O-RAMA:

SSH x20, Daisy Pickers x15, arm circles x20

short mosey on the muddy field of battle

THA-THANG:
4 cones set up in a square-40 yards between each cone,160 yards around entire square. The tractor tire was patiently waiting at the first cone to be moved by PAX.  The first one to dare grab the tire(Barney) flipped it 5x then sprinted to the closest cone, back peddled to next cone, sprint to the next, then back peddle to the waiting PAX who were performing a plank while waiting.  PAX took turns flipping the tire 5 reps at a time and waiting PAX rotated with Merkins, squats, T-claps, and burpees.  Until the tire made it’s way around the square of cones.  PAX then rinsed and repeated.  After all in PAX took a short mosey to the playground where they performed pull ups and jacknives on the swings with ascending reps of 10-15-20 on each.

After all completed PAX went on a medium length Mosey back to the flag.

MARY:
flutter kicks x20
COUNT-OFF & NAME-O-RAMA
4 PAX-Barney, Speedy, Slots, Roomba and 1 FNG(shortcircuit)
CIRCLE OF TRUST/BOM:
Matthew 28:19 ” Therefore go and make disciples of all nations, baptizing them in the name of the Father and of the Son and of the Holy Spirit.”

PAX were encouraged to share their faith as much as possible and make disciples as commanded in Matthew 28:19.  The gospel is a gift and needs to be shared as much as possible.  All PAX are influential in their circles of life and were challenged to share their faith as much as possible.  “Faith without works is dead!”
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Legs in a Vice

THE SCENE:  In the 70’s and a bit trashy.  Kinda like Captain Obvious’ high school girlfriend.

F3 WELCOME & DISCLAIMER
The PAX was welcomed to the Annex and disclaimer did mention the potential injury from the VICE.
WARM-O-RAMA:

Baby Arm Circles IC X 15 Both directions both arms
SSH IC X 20
Daisy Pickers IC X 15
Tempo Lunges IC X 10 Both Legs
Tempo Squats IC X 15
Hill Billys IC X 15
Carolina Dry Docks IC X 15

THA-THANG:
Vice Dan Taylor:
1:4 ratio
1 Squat to 4 Lunges
During the above work the VICE was passed from PAX to PAX until all had ~ 2 minutes of Day Taylor along with the VICE

Hindenberg BLIMPS
Light pole to Light pole
Pole #1 10 Burpees
Sprint with 1 PAX carrying the VICE to Pole #2
Pole #2 20 Lunges (10 each leg)
Sprint to Pole #3 Different PAX carries the VICE
Pole #3 Imperial Walkers
Sprint to Pole #4
Pole #4 40 Slot Merkins
Sprint to pole #5
Pole #5 50 Plank Jacks
Sprint to Pole #6
Pole #6 60 Squats

During this time High Knees until all in.

Vice Laps (2 laps around parking lot with VICE being passed every 1/2 lap.

MARY:
Boat Canoe for 2 minutes
Windshield wipers IC X 10
Reverse Crunch IC X 10
LBC’s IC X 20

COUNT-OFF & NAME-O-RAMA
5 PAX with 0 FNG

CIRCLE OF TRUST/BOM:
Leadership is something learned.  Think about the great leaders of the Bible – Moses spent 40 years prepping for his mission.  And just when he was “ready” he resisted God so much that God allowed his brother Aaron to speak for him.  But over time Moses took over.  Abraham had a pretty week beginning.   He even told people that his wife Sarah was his sister.  After that look at what he became.  If you don’t feel like a leader right now then ask God to give you that opportunity.  God’s plan for your marriage is to be the spiritual leader of your home.

MOLESKIN:
The dirty dova (Annex) did not disappoint.  As Speedy and I prepped for the workout he decided to tidy up the place a bit.  Apparently there was a Rave the night before that left rubbish all over.  Speedy corrected me and said no… this is typical.  The PAX did not appreciate the craftsmanship that went into the VICE, but the HIM at the Annex proved their worth.  After saying that carrying the VICE for the last 2 lap run was optional, pops was already headed over to pick it up.  Great job Pops showing us what a leader is supposed to do.

ANNOUNCEMENTS:
Sign up now for GrowRuck 12

The Burkin Mile

THE SCENE:   75 degrees with a verified 95% humidity.  Yuck.
F3 WELCOME & DISCLAIMER  : Check.

WARM-O-RAMA:

  • 5 Burpees OYO
  • SSH x20 IC
  • Imperial Walker x20 IC
  • Slow squats x15
  • Little arm circles x10 forward and backward

THA-THANG:

Burkin Mile

An O-Positive-esque rendition of the Merkin Mile.  There are 5,280 feet in one mile.

After every 1/4 mile, stop to perform 13 burpees and 20 Merkins.  At the end of one mile, total distance covered was 5,280 feet with 52 burpees and 80 Merkins.  We randomly ended up at the playground.

Playground AMRAP  (12 minutes)

  • 5 pull-ups
  • 15 dips
  • 20 box jumps or step-ups

Mosey back to flags for short Mary.

MARY:

  • Flutter kicks x30
  • LBCs x20
  • Canoe hold until endex (~30 seconds)

COUNT-OFF & NAME-O-RAMA
4 PAX (0 FNGs):  Speedy, Slots, Billy Blanks, Anklet (Q)

CIRCLE OF TRUST/BOM:
Ecclesiastes 4:12 – Though one may be overpowered, two can defend themselves.  A cord of three strands is not quickly broken.

Make Jesus an active part of all your relationships, and they will continue to grow stronger and stronger.

MOLESKIN:
Lots of mumblechatter today, YHC enjoyed the banter.  The Burkin Mile is more exhausting than it sounds.  Reminder for Billy Blanks that the Southern Charm season finale is tonight.

ANNOUNCEMENTS:
Forgot, but everyone go sign up for GrowRuck.

The Annex Country Club

THE SCENE: it was a gorgeous morning. The goose field was freshly mowed, and the air was almost drinkable.
F3 WELCOME & DISCLAIMER: not paid, not paying, not professional, please modify my stupid workouts if needed, know your own limits. 
WARM-O-RAMA:

IC 25x SSH,    IC 15x Shoulder Taps,    IC 10x Arm circles (forward and backward),    OYO Usain Bolt 45’s with jump squats (this is the Dova, we’re here to exercise)

THA-THANG:
Golf:

A portable disk golf goal had been stategically placed among the pine trees many many many yards away on the opposite part of the park. Each pax selected his own disk and we got to work.

There was no par and the rules were simple. The first throw cost 5 burpees, with each additional throw costing an additional 5 burpees. If you threw past the goal you owed 10x mountain climbers in addition to the burpees, if your disk struck any part of the goal or “goal flag” without entering the net you owed 20 squats in addition to the burpees. As pax finished they were allowed to help others complete burpees, however each individual was responsible for his own incurred penalties.

Once all were in we moseyd to a different part of the park for a rinse and repeat.

MARY:
IC 20x LBCs, (Roomba) IC 10x OH Yeahs, (Slots) IC 15x arm reaching toe touches that were horrible, Capt. Obvious IC 15x Hello Dolly
COUNT-OFF & NAME-O-RAMA
FAB 4. (in order of appearance) Slots (oddly early) , Capt. Obvious, Roomba, and Speedy on Q.
CIRCLE OF TRUST/BOM:
Yhc recently “won” a disagreement with the wife over something I viewed to be rather trivial. I was only looking logically at the situation and was more interested in being “right” (for once) more so than addressing her feelings, opinions, and needs. The larger picture being alot of other stuff which had recently piled up on her plate which I was not helping with. For a lot of us the most important and influential relationship we have is with our wives and family. Step up and check in with your significant other. See if there is anything you can take off their shoulders. We were made to do hard things, not be comfortable.

Bananateria was enjoyed by all.
MOLESKIN:
It was great seeing all the Dova guys come out. Capt. Obvious giggles at my cadence. It’s been a long time since I have tossed a disc and I underestimated the amount of burpees we would potentially be doing. The decision was made to do a burpees ladder capping at 20 and working back down and up again if necessary for times sake. 2nd hole we capped at 15. I’ll have to work on the golfing day workout so we can get a few more “holes” in. I thought distance was what would make it work, however it was fun to walk a few paces away and let the penalties fly.
ANNOUNCEMENTS:
Grow ruck.