15 men entered the cage, ready for a high intensity ab extravaganza. This one was not for the faint of heart…………A brief summary for your viewing pleasure.
Mosey our way through the parking lots, mixing in some arm circles, raise the roofs, overhead claps, high knees, butt kicks, etc.
Circle up for Jazzercise, Pickle Pounders, and various stretches. Warm-Up concluded.
Mosey to the tennis courts for Exercise: The Hardcore Cage
PAX complete as many rounds as possible in 25 minutes:
25 WWII Sit-ups
30 American Hammers (x2)
30 Heels to Heaven
50 Flutter Kicks (x2)
25 Scrunchy Frogs
30 Hello Dollies
25 V Ups
50 Alabama Prom Dates
30 Chain Smokers
50 LBC’s
In between each exercise, sprint to the other end of the court and complete 5 hand release merkins. Run back.
Wrapped things up with a cool down lap, additional stretching, then back to the flag.
Numbers/Names/Announcements. Machinehead took us out.
Final Thoughts: I have been thinking about trying the Hardcore Cage for awhile, and finally pulled the trigger. Hoping that it will become an Old Glory Style workout where we can track our progress. I believe TryHard was our top finisher and completed over 2 rounds. Everyone was looking strong out there! We had a great mixture of newer PAX and even some distinguished guests. For those who stuck around for coffee, there was also an excellent Q source discussion. As for the hardcore playlist………..opinions ranged from Incredible to God Awful. Perhaps that was the artist’s intent.
SYITG
Category: Richmond, VA
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Introducing: The Hardcore Cage
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After school games
Is it possible to have fun while doing a Kettlebell workout? What happens when 15 adults who usually act like children are now told to play games they may have played as children? What’s Frogger? (Question asked by Lighthouse). Answers to follow.
After some warmups, we started with a game of Red Light/Green Light. Whoever was “It” got to pick the exercise everyone had to do while walking to reach “It”. Get caught moving when “Red Light” and you back to beginning and do some burpees and start over. After ~8 rounds of this with different exercises (curls, overhead presses, squat walkers, waiter carry, etc), we moved on. It was a 6 out of 10 on the Fun-O-Meter.
We circled up and did some abs (sit n press and hammers) then got up and walked past the coffee station for another game. We played Kick the Can. Regular tag with all the bells in the “jail”. Get tagged, go to jail and do some exercises. “Free” player kicks the can and everyone escapes. Byproduct falls 30 seconds in trying to tag people and it went down from here. It was a 9 out of 10 on the “What was he thinking?” meter.
Everyone lines up at the curb while I grab the speaker. Count off in 3’s, each group gets a different exercise and does it from curb to curb: lunges, rifle carry or death crawl. I play the theme song while we play Frogger. Everyone gets to go and people doing exercises rotate through the 3 exercises after each attempt. Lighthouse goes first and has no idea what Frogger is. He learned quickly. 10 out of 10 in the “Video game re-enactment at Circus Maximus” scale.
Circle up for more abs, go back to the flag. Have a minute left and in honor of Handshake’s F3 anniversary, finish with 8 burpees.
Announcements: Lunch next Tuesday at Joeys, Volunteer opportunity this Saturday 9-1:let L Woods know if you can make it.
All I proved is that 45 minutes can go fast when everyone is confused.
As the weather gets better, please remember:
In the heat of the day, I hang my head down low, and hide my face from the sun, through the light of the day, until the evening time, I’m waiting for the night to c.c.c.c.come!
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Day 4 – Today is 8 years
At 0525 on March 5, 2018, YHC pulled into the parking lot at Tuckahoe Elementary for his first post. YHC had been asked multiple times over the previous year to come to F3, but he always said no. This was the day YHC decided to do it.
After an awkward interaction (the first of many) with Upchuck that ultimately led to YHC’s nickname, Honeydo launched the Q. That boot camp beat the ever-living snot out of YHC. Even through the exhaustion, something was energized; something was revived.
YHC came out once or twice a week for the first few weeks, then rolled his ankle at 45MOM. YHC thought the motivation would be lost, but it wasn’t. Thanks to the help of many in the Pax—most notably Vinny—YHC kept coming back.
While eight years is not a monumental anniversary like 1, 5, 10, or 15, any year that marks the willingness and ability to get up early—regardless of weather or sleep—meet friends at random places around the city, and do silly and dumb things together is something to celebrate.
YHC is very thankful for the friendships that have come from F3 and for the inspiration of both more tenured and more recent Pax members alike. We are all better together than we are as individuals.
Enough about the sappy talk. 9 men met today at Mary Mumford to do a Boot Camp. YHC had planned to go over to the fields, but the gentleman was there marking them so that required YHC to Audible. Various exercises were completed triple check, partner work, bear crawls crab walks, various Ab exercises, balls to the wall. Whatever we could do in 45 minutes.
Announcements Salt Lake has breaking bread Saturday this month, but the Sunday is open. The Alamo 3 year celebration is coming up, which also includes a 2 year celebration for Crabgrass.
Prayer requests for Carmax employees as they transition back to five days full on site, it will be a huge shift for those employees and their families and their schedules of working from home and the flexibility that gave them goes away.
Day four is done. Day five will be at tunnel vision tomorrow.
Thanks for the opportunity to be a part of this group.
PS – Today is also Senor Frogs 3 year Anniversary.
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Quad Potato
Four beatdown enthusiasts converged at the Crossing having just heard Broadway was no longer able to Q, so YHC offered up a Warmerama and then hot potato. Of one accord, the PAX achieved beatdown glory in the following manner:
The THANG:
DTH – EXTENDED WARMERAMA:
- Mosey loop
- Bernie loop
- Circle up, Welcome, Disclaimer
- Warm-up Reps IC including jump squats, don quixotes, ukranian soldiers, and imperial squat walkers
- LIFO FIGO arrives and the PAX embraces a “no man left behind” redo
- Mosey loop
- Bernie loop
- Circle up, Welcome, Disclaimer
- Warm-up Reps IC the opus, DQ’s, smurf jacks, tempo merkins, ranger merkins, dancing bears, crab cakes, WWII’s, cross-X crunches, heels to heaven, oblique LBC’s each side, and high flutters
- Stretch
CHAPLAIN’s QUAD CHECK:
- Mosey down to the wall
- PAX-1 jumping wall slappers
- PAX-2 Wallabama Prom Dates
- PAX-3 donkey kicks
- PAX-4 timer runs distance and back
BIRD MAN 4-CORNERS:
- Mosey to back lot
- x20 Merkins
- x25 Carolina Dry Docks
- x30 WWII’s
- x35 Squats
FIGO FINALE:
- Indian run BTTF
- Circle up for variable core reps
- Down lot via butt kickers
- Return via High knees
- Other reps and stretch to finish
COT:
- Counterama # 4
- Namerama
- Announcerama (see Below)
- BOM Prayer – lifted up Chaplain’s son Jake with a bad concussion
NMS: This was a high rep, high energy, fantastic fat burner of a beatdown. Well done on the hot potato gents. Twas savored with relish. We’ll catch Broadway for another Q soon. Yours AYE! ~DTH
Announcements (SEE SLACK!)
- Weekly Forge Coffee + QSource
- 3/7 10am Latinos Food Bank
- 3/7 NOS OTB RUCK
- Monthly: Breaking Bread, Bridge
- SEPT 26 GROW RUCK!
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Rucketman
Two HIMs met for an off the books rucking extravaganza. They met at the RounTrey Stop Sign (IYKYK) and undertook a 3ish mile ruck.
Good conversation was interrupted when a rocket, launched from Cape Canaveral, streaked across the sky. Discussion of the physics of space travel, escape vs. exit velocity, and the terrifying prospect of re-entry asymptotes ensued.
Check slack for announcements.
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Active Situation
4 of the deep south’s finest ventured out to the best SOJ AO to see what Humpday had in store for them. As the Bus area was bustling with activity the 4 horsemen were off for an adventure. According to the bus drivers here is what went down.
Mosey to the back of school. COP- 20 each SSH, LBC; Willy Mays Hayes, 10 Each, Goof mornings aka Wayne’s Worlds, Willy Mays Hayes, Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters.
The Thang: Mosey to track on straightaway run to halfway point perform 50 Merkins , run to end squats 100 and then 50 on way back. Different transportation on the curve to the other side. Repeato with 25 Plank Jacks, 50 LBC’s. Transport the curve back to other side for 25×2 Flutters, 50 Monkey humpers, repeat, repeat.
Run the stadium stairs 2 loops. BTTF for 3 minutes of Mary.
Prayers to Draper’s Aunt and our Military. YHC took us out in prayer.
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Day 3 – Generous lovers
12, no 11, no 12, no back to 11 guys met this morning at First Watch for Day 3 of YHC’s 8-year celebration. Boberry was the guest of honor.
Mosey around the Parking Lot to warm up and then we made our way to the triangle park for a COP.
Mosey to the top of the triangle and pick a partner to share you morning with. P1 Moseys down the hill a “reasonable distance” while P2 does an exercise. P1 hollers up the hill and then starts the same exercise while P2 Moseys down the hill to the same reasonable distance. Repeat with various exercises until the bottom is reached.
At the bottom get in a Throuple (two groups of Quadouples). P1 Moseys up the Hill a reasonable is distance, P2 does an exercise, and P3 does a different exercise. Rotate between the runners running up hill or on flat ground. Last Call and his group always managed to run the hill.
Get back with your generous lover and make your way up the hill, but doing it together. Finish at the flag.
Announcements – the “official” 8 year anniversary date is tomorrow at 45MOM. It also happens to be Senor Frogs 3 years too.
Prayer Requests – Wojo’s Mom/Wojo’s family with her health issues and recent hip break/surgery. Prayers for his siblings who come to terms with the future and less ability to cope.
NMS – nice to pull into a full parking lot with a good First Watch crowd. Mumble Chatter was strong today. Day 3 complete, halfway there…
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Low Hanging Pearls
- 0420 – Our Q Rodeo Clown out sick
- Machinehead Virgin Rucker coming in hot at *0500* swings on the spare ruck
- The other virgin ruckers are YHC’s brand spankin new F3 Ruck boots, currently 50% off for those interested
- YHC has a former favorite route in mind
- Mumble chatter strong and the pace quick as we pass Huguenot Road
- Regaling Florida Keys escapades
- Into the hood and circle up to remind PAX (Machinehead) that hyena level laughter might garner unwanted neighborly firearm practice as we skirt the dead-end culdesac into the Bon Air woods
- Damp ground, glowing deer eyes, creek hopping, down hill, cross trail, and up again to the railroad tracks
- New ruck boots fairing quite well
- EH Machinehead to join the growing number (SEVEN!) of NOS HIM’s registered for GrowRuck in September
- The long McRae climb, including a brief shuffle run
- Is sex even worth it if she isn’t enjoying it?!
- BTTF at 0600 on the nose
- “How did I even get it in there?!” – YHC produced a USMC K-Bar to cut away Machinehead’s borrowed knotted ruck waste belt – I’ll fix that later
- COT Counterama #5
- Namerama
- Announcerama (see Below)
- BOM Prayer – specially thinking of Dealer’s dad Stephen with early forces retirement decisions, and Bromance’s FIL Jeff with recent blindness challenges
- Einstein actually staffed and open
- EPITAPH discussion – Integrity, Character, Jesus, Leave Right, Legacy
- Yours AYE! ~DTH
Announcements (SEE SLACK!)
- Weekly Forge Coffee + QSource
- 3/7 10am Latinos Food Bank
- 3/7 NOS OTB RUCK (w dinner at GALLEY)
- Monthly: Breaking Bread, Bridge
- SEPT 26 GROW RUCK!
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Space X Rocket Siting!
YHC got up and out early for an OTBs Recovery Ruck after going hard at Mammoth yesterday. I reckon I was the only one the needed recovering so it was just me. Ruck lasted about 70 mins, covering 4.25 mi. At a pace of 16:30/mi
Got to witness and record the Space X Falcon 9 flying at sunrise. That was cool!
Friday & Saturday Q spots are still open for Loco Motion and The Lumberyard! Come get some!
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Carl Spackler is in the house…
An elite 8 arrived toat Spider Run which included a surprise visit from my son – which absolutely made my day.
Most had studied the routes which involved an out-and-back…crossing the Huguenot bridge and then heading West…
Not surprisingly, Spackler (Saab Jr.) made it look easy while I worked to keep up…and I wouldn’t have it any other way.
Saab abides