Category: Uncategorized

DATE: 2021-09-25
AO: Freestate
Q: Winston
PAX: Deagle, ShowMe, CashOnly
FNGs: None
COUNT: 4
WARMUP:
SSH, Arm Circles, Michal Phelps, Cherry Pickers, Windmills

THE THANG:
Modified IronPax Week #3 (no 2 mins EMOM, fewer reps)

MARY:
Reverse Crunches, Flutters Rodeo

ANNOUNCEMENTS:
Next Saturday’s FreeState’s Adopt a Road activity

COT:

DATE: 2021-09-30
AO: Highlands
Q: Toolbox
PAX: Katniss, Trolley, 2 percent, Booking
FNGs: FNG Greg (now dubbed Vegemite)
COUNT: 6
WARMUP: follow the leader, ssh, airsquats, imperial walkers, windmills, 50 yd full out sprint x 2.
THE THANG: 1 guy farmer carry 85 lb 100 yd, while rest bear crawl 5 steps and 3 merkin their way 50 yd, switch, duck walk 5 steps and do 5 squats 50 yd, gorilla 100 HD stopping for 1 burpee after 3 steps, crab walk 5 and do 5 rockettes 100 yd, and crocodile walk to the 18 and back.
circle up for bicep curls 10 with 50lb, 15 with 35lb kettle bells going around the circle PAX hold al Gore, over head press 10 with 50lb, 15 with 35lb while PAX holds static lunge, kettle bell swing 10 with 50lb, 15 with 35 lb while PAX do bonnie Blairs. and maybe some other stuff…no one reads this far down.

MARY: flutter kicks, heels to heaven and LBCs.
ANNOUNCEMENTS: forgot that part
COT: you can’t control how people receive or understand what you say, you can only control what you say. speak carefully and thoughtfully.

DATE: 2021-09-29
AO: Loco
Q: Mutombo
PAX: Hoff, Leonidas, Stiches, Bobcat, Nolan, Cadaver, Madonna, ToolTime, Shute, Ronaldo, Beaver Nugget FNGs: Salt, Vlassic
COUNT: 14
WARMUP:
THE THANG: Had a 4-second negative with most exercises
Round 1
Squats, Decline merkins, Side lunges
Repeat two more times, but substitute decline merkins with incline merkins, then traditional merkins Sprints

Round 2
Standing Row, Curls, Weighted pickle pointers
Repeat 2 more times
Sprints
Baby Shark Abs

Round 3
Row – Left Hand, Row – Right Hand
Repeat two more times
Sprints
Baby Shark Abs
MARY: Baby Shark Abs was weaved into the Thang
ANNOUNCEMENTS: If you may be injured, please modify. See prior post regarding the upcoming dinner for pax members. Friday’s beatdown will begin at 0520 in order to fit in the entire workout which will last 52:30
COT: Busy men can sometimes live in denial, have blind spots, or compartmentalize our baggage. 1 John 5-7 calls us to walk in the light. If you have baggage that you cant shake, talk to the Q (mutombo) and/or attend Celebrate Recovery

DATE: 2021-09-29
AO: Patriot
Q: CableGuy
PAX: Bone, Lucius, Spokes, Mayberry, Shake and Bake, Booking, Jenner, Wedding Singer FNGs: None
COUNT: 9
WARMUP: SSH, Rockette, Arm Circles, Cherry Pickers, WM Hayes, Down Dog, Fellowship Lap
THE THANG: Pax paired up and assembled on the goal line for three rounds of Dora that brought us in right at 45 minutes. Round 1: 100 ‘Mericans, 200 Plank Jacks (IC), 300 American Hammers (2 count) Round 2: 50 Burpees, 100 Body Weight Squats, 150 Alternating Shoulder Taps (IC) Round 3: 100 Mountain Climbers (IC), 200 Side Straddle Hops (IC), 300 LBC MARY: The LBC sufficed
ANNOUNCEMENTS: Friday happy hour at Maj Payne’s; Friday IPC awaits / will communicate start time; The Grunt coming together for Nov. 6
COT: The Grateful Dead has a lyric that is often in YHC’s head, ‘without love in the dream it’ll never come true.’ To me this means being invested and present in whatever it is you are doing … Being committed. PAX show that commitment by getting out here in the gloom – keep rollin.

DATE: 2021-09-29
AO: Horizon-Ao
Q: Brown Bag
PAX: Undertow, Magoo, Lazlo, Maj. Payne, Kodiak, Disco, Old Bay, 3 mile FNGs: FNG Finkle, Attache
COUNT: 11
WARMUP: Fellowship lap, SSH, WMH, Cherry Picker, Downdog, Cobra Kai
THE THANG: 4 series of plyo exercises, with 2 rounds within each series, 30 secs for first 3 exercises and 1 minute for fourth exercise: Round 1 – Jump Squat, Run Stance Squat, Airborne Heisman, Swing Kick
Round 2 – Squat Reach Jump, Run-Stance Squat Switch Pickup, Double Airborne Heisman, Circle Run
Round 3 – Jump Knee Tuck, Bonnie Blair with arms raised, Leapfrog Squat, Twist Combo Round 4 – Rock Star Hop, Gap Jump, Squat Jack, Military March MARY: Superman, LBCs
ANNOUNCEMENTS: HH at Maj. Payne’s at 1900 on Friday to celebrate the end of IPC 2021
COT: Workout borrowed from P90x, don’t be afraid to be unoriginal and leverage the good work done by others where appropriate