Category: Uncategorized

“Tuesday at the Vortex”

Location: Vortex

Hatechew, Chewtoy, Big Dude, Agassi

Workout: 45 minute AMRAP on 3 hill off road loop (.40 miles)

At the top of each hill, perform an ab exercise. PAX take turns picking the exercise and duration/reps.

Exercises included, various planks, flutter kicks, imperial walkers, hillbilly walkers, and heel touches.

Cooldown: .25 mile run

AO: Traveling AO – Woodson High school

QIC: El Nino

The PAX: Monk; Hightower; Zeus; Derecho; Nano; Ashe

Warm-up:

SSH; WMH; Imperial Walkers; Arm Circles; Down-dog.

Follow the Leader: Butt-kickers, high-knees, karaoke, side-shuffles, fellowship jog around the field, and one lap up/down the stadium stairs.

The Thang:

Six Stations: (This had a LONG timer, only made it through one round)

1. Up/Down 3 flights of stadium stairs (Timer)

2. *Active Recovery: High Plank (hands on soccer ball)

3. Goblet Squats (35lb kettlebell)

4. Sled push (170lbs)

5. 10lb Mace Squats (fully extend arms; hold mace upright, swing back/forth in an upright position, while squatting)

6. *Active Recovery (World War Ones)

6 Minutes of MARY: Flutter kicks, Merkins, Air-Squats, Freddie Mercury’s, Mountain Climbers, Fire Hydrants

Circle of Trust (COT): Be CONTENT with who you are… today. Although we all have imperfections, everyone woke up PERFECT, made in God’s image. Meditate on that idea; fully comprehend that not one person alive gets to choose the body they are born into, their intellect, parents, income, family, country, or any other circumstances they deal with on a daily basis. Once you accept this idea, as a truth that is self-evident, then you can spend less time judging yourself… and more time getting after it, using what you have to better yourself every day!

AO: Olympus, August 27 2020QIC: MonkThe PAX: Hightower, Nano, El Nino, Derecho, YNAB, Obadiah,WarmUp: SSH, Arm circles, DownDog, Cobra,The Thang:
Before the beatdown, YNAB brought out his Hoover ball to toss around. Gave me ideas, so I asked the PAX to bring it along. Mumblechatter.

To prepare for the 9/11 Lincoln Memorial stair climb, we committed a HIPAA violation: burpees at the top of the stairs, American hammers at the bottom.

Then to the field, where we divided into two 5-PAX groups, lined up facing each other, and proceeded to karaoke the length of the football field while tossing the ball from line to line. Ball drop got a burpee from each PAX. We scored multiple touchdowns that way.

Then I pivoted to a much less successful ball exercise that I won’t even bother to describe here since no Q anywhere will ever want to repeat it.

Then we did a few Ladder Sprints. For #1, we turned at the 15, 25, and 50 yard lines; for #2, the 25, 50, and 75 yard lines; and #3, the 50, 75 and goal line. Everyone scored a TD; everyone got a medal.
Mary: I got an idea to modify Mary into Humble Mary. Humble Mary means each PAX performs the called exercise AMRAP as quickly as possible to exhaustion. It’s a fine way to end a beatdown, and I’ll definitely do it again. For this one, we did Merkins, Flutters, LBCs, Diamond Merkins, and that exercise we named after Glee.COT: Lots of announcements, including Dad’s Camp, 9/11 stair climb, tonight’s 2nd F that starts in about 5 minutes at Solace, and a few others. Check the Slack channel (edited)

Honored to lead you fine men.
Monk

AO: The Patriot

QIC:Maj Payne

The PAX:Wedding Singer, Brown Bag, Lucius, Lazlo, Cable Guy, DRPAX Slim, Spokes, Infinity, Fish Fry, Citrus, X-Ray, Choo Choo

“To be an uncommon man, one needs to do uncommon things.”

WarmUp:Line up on the goal line.

SSH x 10 IC,

Bear Crawl 10 yds to 10 yard line,

IW x 10 IC,

Lunge Walk 10 yds to 20 yard line,

WMH x 10 IC,

Bear Crawl 10 yds to 30 yard line,

LBAC front x 10 IC,

Lunge Walk 10 yds to 40 yard line,

Mtn Climbers x 10 IC,

Broad jump 10 yds to 50 yard line,

Merkins x 10 IC,

Then about face to head back.

Broad jump 10 yds to 40 yard line,

Mtn Climbers x 10 IC,

Lunge Walk 10 yds to 30 yard line,

LBAC rear x 10 IC,

Bear Crawl 10 yds to 20 yard line,

WMH x 10 IC
Lunge Walk 10 yds to 10 yard line
IW x 10 IC
Bear Crawl 10 yds to goal line

The Thang:Mosey over to the parking lot near the basketball court for a six station circuit.

1. Aussie Pushups x 15
2. Merkins x 15
3. Burpees x 10
4. BWS x 15
5. Balls to the wall walk 2 fence posts
6. Jump squats

PAX completed the circuit until all roughly finished 5 rounds. Finished up with a Ring of Fire with 5 x Merkin per PAX.

Mary:

25 x Flutter Kicks
16 x American Hammers
17 x Toy Soldiers
18 x Freddie Mercuries
25 x LBCs

COT:We are all uncommon simply by virtue of posting in the gloom. It’s important to find ways to be a better man, to help make the world a better place, and be uncommon in all that we do. Sometimes that involves looking out for those in need. There are men that need F3 and don’t yet know it. It’s up to us to reach out to them. Figure out ways to help make others better. Be there to listen if needed. Be there to offer guidance if needed. Most importantly, be there!

Aye!

Pokémon! Oh you’re my best friend…In a world we must defend…Pokémon! Gotta catch ’em all! A heart so true, Our courage will pull us through…

Weather – A pleasant 71, humidity not too bad, clear enough to see a good sunrise

PAX – Nemo, Chew Toy, Agassi, Doroty, Counselor, Almanac, Countdown (QIC, YHC)

W-a-R

– SSH 4×20

– Merkins 4×20

– Hillbilly 4×20

– Monkey Humpers 4×20

Thang

The Rotation Pain Station was in full effect, leaving murdered reps in its wake…

– Kraken Burpees x 105

– Plank Jacks x 950

– Starjumps x 647

– Plank hold x 1215(sec)

– Smurf Jacks x 964

– Flava-Flav Merkins x 203

– Scissor Dollies x 567

Moleskin

After countless hours of directly/indirectly watching Pokemon (easily exceeds 1k hours) YHC felt a calling that must be shared with the PAX, hence the inspiration for a TV Show/Video game music themed beatdown! The bleary eyed PAX quickly dialed in when the FINAL COUNTDOWN kicked off the beatdown start…and there was no turning back! Rep after rep, round after round, these HIM found the strength to continue on…to push each other to be the very best like no one ever was! They knew, that this very morning was their destiny, with their best friends, in a world we must defend….Pokémon! Gotta catch ’em all!

CoT

YHC closed it out with a prayer to remember those in harm’s way along the Gulf Coast, to have courage in the face of adversity, and to make the hard right versus the easy wrong

Thank you for the push gents!!! Aye!

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