Author: f3nano

Posted on

BEEFCAKE

Date: 2023-09-18
AO: thepatriot
Q: Legacy
PAX: citrus, Defiance, Major Payne, Lazlo, Ice Tea, 2 percent, Bone, bogey, CableGuy, Shake ‘N’ Bake, Overthrow, Spud, Coconuts, Smokey, Sunshine, Hobbyhorse, Elvis FNGs: None
COUNT: 18
WARMUP: SSH, IMP Walk, Hilly Bs, Phelps, Cherry Pickers, Willy Mays Hayes, Downward Dog, WGS, Cobra Kai, Fellowship Lap (w/ blocking sled movement)
THE THANG: Doras combined with Leeroy Jenkins (codename BEEFCAKE). Cost for calling Beefcake was a farmer’s walk across the endzone with two 44 sand kettlebells. The Doras: 1) Bear Crawl to the 20 and jog back while doing 100 Merkins, 200 LBCs, 300 squats, PAX dutifully called the Beefcakes during, 2) run to the 50 while doing 100 merkins 200 Big Boys, 75 four count Bonnie Blairs (TIM) MARY: 200 Big Boys does the trick
ANNOUNCEMENTS: Cornhole Tournament on 9/23, Dad’s camp, be on the lookout for discussion on a 5K in springfield on 9/30.
COT: Your kids grow up so fast–it is a cliche for a reason. Focus on the moments because, in the end, moments are all we will have. SYITG!

Posted on

Athletic Maneuvers in the Dark

Date: 2023-09-18
AO: horizon-ao
Q: Disco
PAX: 3 mile, Attache’, Gherkin, Kodiak, Purple Rain, sticks, Trifecta, vplaxico, Yardbird, Sojourner FNGs: None
COUNT: 11
WARMUP: Abe vigoda, LBACs, SSH, CP/WMH, Carolina Drydocks, Down Dog/Up Dog/Child’s Pose, 1 OYO THE THANG: Run/Block Pairs, switching partners – each does each exercise twice: Bear crawl/Blockees
Carioca/Derkins
Run/Atlas
Suicides/floor to ceiling
Frankensteins/Curls
Yves Poll/Murder Bunnies
Run/block something
Skips/block something
MARY: Each One Pick One – 11 different exercises incl. LBCs, J Los, box cutters, reverse box cutters, Spider crawls, F Mercury, seal clap sit-ups, toy soldiers, shoulder taps, etc. ANNOUNCEMENTS: Ironpax continues. Welcome Sojourner.
COT: Pax took a minute to center and focus for the week ahead.

Posted on

Early Morning Suffering

Date: 2023-09-18
AO: thefarm
Q: Firehead
PAX: Firehead, Matthew – Running Man, Trolley, Infinity
FNGs: None
COUNT: 4
WARMUP:
Grady Corns
Don Quixotes
Mosey around the field

THE THANG:
15 burpees
Plank (60 count)
crab walk 1/2 field

20 Carolina Dry Docks
40 Squat
15 Australian snow angel
Bear Crawl 1/2 field

20 Merkins
20 Bonnie Blairs
20 Shoulder Taps

Sprint Back and Repeat

MARY:
Penguin Crunches
Full Body Sit Ups
Flutter Kicks
Nolan Ryans
Single Leg Glute Bridges
Dolphin Crunches

ANNOUNCEMENTS:

COT:
Clearly one aspect of this mortal existence is to deal with suffering. We all will suffer in various ways. Paul in 2 Corinthians discusses that suffering can be a blessing and we can be comforted. Don’t forget that often WE are the ones that must comfort those around us in their suffering to offer the helping hand and in doing so we may find comfort from our own suffering whatever it may be.

Posted on

Roaming PAX

Date: 2023-09-16
AO: thesandlot
Q: Major Payne
PAX: Legacy, Spud, Jenner, CableGuy, Saigon Sam_F3 JAX, BlueScreen_F3 Houston, Apples, Boardwalk FNGs: 2 Apples, Boardwalk
COUNT: 9
WARMUP: SSH, IW, Good Mornings, WMH, Michael Phelps, Merkins, BWS

THE THANG:
1. Four Corners at Quincy Park
Round 1: Burpees – 1,2,3,4
Round 2: Merkins – 2,4,6,8
Round 3: BWS – 5,10,15,20
2. Mosey to W&L Rec Field and cross via Bear Crawl, High Knee and Lunge Walk
3. Mosey to top of parking garage for Paula Abduls (2 spots forward, 1 spot back x 5)
4. Mosey to Oak Grove Park where the PAX discovered 2 coupons for super exercise circuit: Merkins, Flutter Kicks, Coupon Press and “The climber timer” — rotate through exercises as one PAX climbs the playground equipment and slides down. Great fun! 5. Mosey back to Quincy Park with coupons.

MARY: 25 x Flutter Kicks

ANNOUNCEMENTS: coffeeteria following the workout.

COT: Practice humility in all you do. It’s too easy to let pride interfere with your life. Go out and be an amazing and humble husband, father, brother and friend. Aye!