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Free Outdoor Morning Workouts To Build Community Leaders

Iron Pax challenge week 3 @ the Ditch

  • When: 20190917
  • QIC: Redo
  • The PAX: Redo, saget, Sophia, tinder, Olaf, urkel, GI Jane, prayer request, beanie baby, mcfly, mcgruff, futurama


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Low 70s

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 -IC

IW x 10 IC

LBAC: some

Open pax challenge week 3
10 pullups
15 jump over block burpees
20 curls
25 squat thrusters
30 reverse crunches

AMRAP for 43 minutes

Prayer request-310 reps 3+ rounds
Sophia-410 4+rounds
Beanie baby-145 1+ round
GI jane-600 reps 6 rounds
Redo-560 reps 5+ rounds
Greenbags-710 reps. 7+rounds
Futurama-919 reps 9+ rounds
Mcgruff-508 reps 5+ rounds
Olaf-645 reps. 6+ rounds
Saget 900 reps. 9 rounds
Urkel-400 reps. 4 rounds
Tinder-710 reps. 7+ rounds
Mcfly-500 reps. 5 rounds

Outstanding work with this one…it was a hoot and a half

YHC failed at the BOM and COT with the exception of the prayer requests and prayer due to time constraints and respecting everyone’s time.

August 2019 Burninator

  • When: 20190828
  • QIC: Redo
  • The PAX: Redo, doctor octopus, glowstick, mcgruff, fanta


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: moist

FNGs: none

The Thang:
Run the 1/2 mile track 30 seconds faster each lap for 8 laps. It was accomplished by redo and mcgruff. Fanta ran faster than anyone…on the loop. Glowstick was a lone wolf and mcgruff and I never caught him. Doc OC did his thing. Reported 9+ miles in 1:20 something…solid work

Numberama nameorama announcements prayer requests prayer

Devo: don’t be an asshole today

Laredo Rayme

  • When: 20190827
  • QIC: Redo
  • The PAX: Redo, Marsha Marsha Marsha, good times, juicy fruit, bedpan,Futurama, tinder, Olaf, prayer request, beanie baby, broke back, Mr feeney


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12 PAX pushed and lunged their way through Week 0 of the Iron Pax Challenge – Laredo this morning at the Ditch. YHC got there a little early and measured out a flat 400 meters.

Disclaimer was given.

Warm-up

SSH x 20
TTTx15
IWx15
LBACs OYO

The Thang – Laredo

6 rounds for time – 24 squats, 24 merkins, 24 lunge walks (counting right leg only), and 400 meter run.

Results

-futurama 18:something

-mr. Feeney 28:00

-tinder 29:26

-redo 29:58

-marsha Marsha marsha 29:58

-olaf 32:00

-bedpan 32:27

-good times 33:14

-fng 33:05

-prayer request 5 rounds 34:00

-beanie baby 4 rounds 29:00

-broke back 3 rounds 30:00

Numberama, namarama, pledge, announcements, prayer requests, prayer

Devo:
Don’t let negative pictures play on the movie screen of your mind. You own the remote control. All you have to do is change the channel.

When you have doubts and questions, choose to say Lord, “I believe. I may not always understand, but I trust you

We’re Gonna Need More Blocks!

  • When: 20190814
  • QIC: Redo
  • The PAX: redo, saget, uga, chedder, wolverine, fortnite, mr feeney, marsha marsha marsha, gi jane, maybelline, coach k, outhouse, all in, techmo, brokeback, fng, tinder, prayer request, dovetail, winslow


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Moist

FNGs: 1-Drew Ensor

Disclaimer: Given

COP:

20xSSH, 15xTTT, 15XDon Quixote, LBACs oyo front and back some crazy number of squats since PAX had difficulty with listening to Q

FAN FAVORITE: 12 Burpees for the train

The Thang:

YHC brought out the F# workout deck and took out all the easy stuff. PAX were instructed to grab a block and meet back in the front.

The following cards were pulled:

12-squats with block on q

10-merkins on the block on q

25-squats with block on q

17-LBCs in cadence

14-heels to heaven on q

13- high slow flutter kicks in cadence

PARTY TIME 100 calf raises with block in cadence

Jailbreak around building

25-Monkey humpers in cadence

16-wide arm merkins on q

PARTY TIME 100 flutter kicks in cadence

25-shoulder taps in cadence

PARTY TIME 100 arm circles in cadence

10-rosalitas (Maybelline wanted a demo so he got one) in cadence

25-merkins on q

18-alternating lunges in cadence

25-smurf jacks in candence

100- curls for the girls as requested by chedder (YHC pulled 100 SSH)

Stow the blocks

Recover Recover!!!

namarama, numberama, announcements, pledge, prayer requests, prayer

DEVO: quote: Reflect upon your present blessings, of which every man has many; not on your past misfortunes, of which all man have some

Charles Dickens

 

Moleskin: FNG stepped into the BOM and was named. Fella acted like cat got his tongue or something. It seemed as though he was prepped, but UGA said he wasnt. All he had to say was he was a Clemson fan…..”SPURS UP!!!” YHC wanted to name him Maytag because fella said he hated washing dishes…there is always former secretary of state condeleeza rice….until next time

C.R.A.B.S. at the Ditch

  • When: 20190808
  • QIC: Redo
  • The PAX: bedpan, TKO, redo, tinder, jojo


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Humid

FNGs: None

COP: 15xTTT, 15xIW, 15x Don Quixote, LBACs

The Thang:

Grab a block and meet at the end of the basketball court. Grab a partner and get ready for CRABS. While one partner completes staying alives down the basketball court, the other performs the following exercises to get CRABS

100-C-curls for the girls

125-R-rows 10 each arm. (YHC knows this doesnt make since. Also: YHC doesnt care)

150-A-american hammers

175-B-bobby hurleys

200-S- standing calf raises

nice warm up…now lets gets some 11s in

on one end of the basketball court complete 1 curl, mosey to other side and wall sit for 100 seconds.

mosey back to block and complete 2 curls, mosey to other side and wall sit for 90 seconds.

You get the picture…wall sits suck

completed 11 and 11. Recover Recover

numberama, namarama, announcements, prayer requests, then some weird looking caprice classic with blacked out windows pulls into the parking lot and parks, turns off ignition and is just chillin, prayer, pledge

DEVO: Forgiveness. Quote: “forgiveness does not change the past, but it does enlarge the future.” The discussion that ensued was one that did not finish and the level of knowledge dropped was awesome. Stop carrying around unnecessary resentment, it’s crippling your relationships with others.

“holding onto resentments is like drinking poison and expecting the other person to die”

Indigenous people run at the creek

  • When: 20190805
  • QIC: Redo
  • The PAX: fanta, weewoo, redo, urkel, glowstick, goober, olaf, snyder, meter maid


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Humid

FNGs: None

The Thang:

Stay on the 1/2 mile loop. Pax were instructed at each light, the person in the back would get to the front and lead. If the person in the back could not keep up, the fast PAX would keep going on with the exercise of next light, person in the back move to the front. If the PAX caught up to less fast PAX, they would lead. YHC was hoping to end up all back together at the end, but that did not happen.

numberama, namarama, announcements, prayer requests, prayer, pledge.

DEVO: Done

The hardest bc doesn’t exi…

  • When: 20190731
  • QIC: Redo
  • The PAX: Maybelline, saget, olaf, weezer, thumper, Uga, mr feeny, wolverine, tinder, redo, GI Jane


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: great

FNGs: None

COP: SSHx10, TTTx10 IWx10

The Thang:

100 Burpees

Run 1 mile

50 burpees

Run 1 mile

Recover

done in 41 minutes as a group. excellent work. there is the bar. lets crush it next time.

Numberama, namarama, Pledge,announcements, prayer requests, prayer

DEVO: We are stronger together. Reach out to a brother if/when you need him. We get more done together. This workout proved it. YHC was scared to attempt so YHC brought it to the Q!!

Moleskin:

This was hard. very hard. Ever since I saw Glitter Pony, What?!, and others doing this crazy thing, YHC has wanted to try it. TBH, YHC was scared of this, it sounds ridiculous. So why not bring it to the PAX who love the suck. YHC would have never tried this alone, and if so, it would only have been some burpees and some running. So F3 continues to put out some hard hitters that gotta push the limit of what we think we can do physically. There was not one man there today that even considered quitting. Each PAX pushed each other, even if they didnt say a word. It was an awesome sight for YHC, as “this is a stupid idea” bounced around this thick skull for weeks.

I have to say the coolest part about this workout was the fact that during the second mile, one PAX said he wished Tinder was able to run with us and spit out some military cadence to us. Without missing a step, our boy GI Jane (respect), took the lead and gave us a cadence for the run. YHC is big on mindfulness and being present, and brothers, I felt like we all needed that cadence to get us through that run. T-Claps to GI Jane for the cadence, I really enjoyed hearing him call it and the rest of the PAX follow up. Very cool moment for F3 that YHC wont soon forget.

Be present, be mindful, and lean in on each other to get through this thing we call life.

PS. i wish i would have taken a video of the faces of the PAX when YHC explained the workout.

Ultimate Frisbee Saturday at the Ditch

  • When: 20190727
  • QIC: Redo
  • The PAX: goober, glowstick, doctor octopus, redo, olaf, beanie baby, bedpan


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: noice

FNGs: None- disclaimer given

COP: TTTx15, Don Quixote x15

The Thang:

We played ultimate frisbee for an hour and YHC’s team had an extra man the whole time and may or may not have benefitted from said extra man. Fun was had by all.

FYI: Goober has difficulty slowing himself down once he gets going and beanie baby’s catches are few and far between, despite the gloves.

numberama, namarama, announcements, pledge, prayer requests, prayer

DEVO: YHC did not give Devo as Table 32 needed to happen. Too much time spent on announcements this morning. Not the standard.

Creek Run

  • When: 20190724
  • QIC: Redo
  • The PAX: urkel, awful waffle, glowstick, muscadine, weewoo, friar tuck, redo, goober, hacker


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: noice

FNGs: None- disclaimer given

The Thang:

We ran the figure 8 at different speeds.

numberama, namarama, announcements, pledge, prayer requests, prayer

DEVO:

Hebrews 11:1 Now faith is the assurance of things hoped for, the conviction of things not seen.

YHC talked about how the sermon at Freedom hit home after issues in personal life.

Leg Day at the Ditch

  • When: 20190709
  • QIC: Redo
  • The PAX: Redo, bedpan, saget, training wheels, olaf, friar tuck, tinder


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The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: moist

FNGs: None

COP: SSH x20 IC, TTT x15 IC, Don Quixote x15 IC

A little sally to get the blood pumping to the legs.

PAX were instructed to grab a block and meet at the basketball court

The Thang:

Dora style workout that consisted of leg only exercises. While one PAX completed exercises, one PAX completed Lt. Dans to the end of the basketball court and moseyed back. Rinse n repeat.

Wall sits one turn each partner, just to get the blood flowing in the legs

400 squats with blocks

300 bobby hurleys

200 4 ct calf raises with block

100 4 ct flutter kicks

no team completed the calf raises. this was unfortunate, but this is likely to return to saturday sometime, somewhere

Recover, recover

Namarama, numberama, announcements, prayer requests, prayer

DEVO;

This is not about you!!! YHC heard the PAX request for wishing it was leg day and YHC delivered. This life is not about you, so stop making it about you. These workouts are for the PAX, make them suck and they will keep coming back. Do something for others whenever you can. YHC talked about personal issue with military and mental illness and discussed full circle and how God places us right where he needs us to be to learn the lessons we need.

Philippians 2:3-5 Do nothing from rivalry or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others. Have this in mind among yourselves, which is yous in Christ Jesus.