24 and wheelbarrows

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QIC: Semi

WARM-A-RAMA

24 all i/c

Ssh
Seal wave
Cherry picker


Capri lap around parking lot
Side shuffle out, nur across, side shuffle in, and mosey across


Windmill
Plank Jack
Seal Jack

THE THANG

Mosey to park. Pair off.

Each pair will do 24 of each exercise then wheelbarrow around the gazebo, switching who’s wheelbarrowing at other side of gazebo

Swirkins
Merkins
Derkins
Urkins
Dips
Hanging Knee raises

Mosey back to CHOP

Number Rama
Name Rama
Cot

12 HIM showed today, Semi, doubtfire, Fireplex, toy soldier, Waterfall, Chattahoochee, Chappie, Chairman, quarto, ying ying, Gump, and Ruxpin

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TAKE II – 43 Feet CHALLENGE – WEEK 3 OF IPC

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20190921
Q: Flea

Pax:  Psyc, Sharkbait, Clevland Rocks, Burgundy

DISCLAIMER: Given

Warmup: 
Sun Gods – x10 IC (Sides, Overhead, In front)
Straight into Morrocan Nightclubs – 20x IC
Imperial Walkers – 25x
Copperhead Squats – 25x


THE THANG
This was the third week of the Monterey F3 Iron Pax Challenge workouts. Accumulated reps, as many as the pax can, over 43 mins;
This was the second time doing it, I expected a few more people to show up and add to the challenge.

Rounds consisted of:

10 Pull ups
15 Burpee Jump Overs
20 Coupon curls
25 Coupon squat thrusters
30 Gass pumps

Lather, Rinse and Repeat for a “43” minutes.

Had a few minutes left and decided to take a lap with Clevland Rocks while some of the other PAX cleaned up the coupons and I grabbed mine at the end.

Ended with Number-O-Rama, Name-O-Rama, COT, Coffeeteria

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A Step (or Two) in the Right Direction

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Date: 9/19/19

QIC: Chappie

YHC’s first official Q at Milford was a swap with an under-the-weather Ruxpin, so it was assumed he was out. And he was. Then YHC became aware that Gump was licking his Calf-wounds from Saturday’s workout. Needless to say YHC was wondering who might show. All worries aside we had 4 PAX break the grip of the fartsack, win THAT FIRST BATTLE and post at F3 First State’s newest AO. (Hey, this thing still needs a name!) The core group here is strong! Let’s keep planting, growing, and serving small workout groups of men for the invigoration of male community leadership.

Though YHC didn’t use all the steps he had previously threatened to incorporate when he got onto the Q schedule, we still hit a select flight right on the AO. Here’s how the PAX took a step in the right direction…

Warm-O-Rama:

  • SSH – 18 IC
  • Imperial Walker – 18 IC (Don’t worry Papa Bear, they’ll grow on you!)
  • Hillbilly Walker – 18 IC
  • BTTG Squat – 2 rounds (Butt to the Ground, Single Squat, as low as you can go, with a 10-count)
  • Schwartz Jacks – 18 IC (Um…don’t worry Papa Bear, they’ll grow on you!)
  • Plank Jacks – 18 IC

The Thang: Wosey about 10 steps to brick wall surrounding library amphitheater…

  • Raccoon Walk on top of wall to library steps, 5 Irkins/5 Derkins at each elevation change. Total combined Irkins/Derkins: 50

Library Steps:

  • 7-1 Burpees at the top. PAX started with 7 Burpees at the top, ran down steps, did 5-35 Plankjacks at the bottom. Burpees descending 7, 6, 5, 4, 3, 2, 1 (Total: 28 Burpees). Plankjacks ascending 5, 10, 15, 20, 25, 30, 35 (Total: 140 Plankjacks).
  • Side-stepping The bonus round: 2 of 4 PAX completed Crawlbear up and Bearcrawl down the library side steps.

Mosey to the opposite side of the library for the 3rdF: A repeat of a previous 3rdF due to the fact that prep time was cut short the night prior because of an ad hoc budget committee meeting for YHC. Based upon Exodus 33:13-15, YHC challenged PAX that in order to be a good leader, each of us must first be led. Led by God Himself, by His presence. We must NOT be willing to move ahead, go forward, or lead in our homes, workplaces, and communities in which we serve, unless we are first ensured of the Lord’s leadership in our lives. When we become aware of the absence of God’s presence, our response must be to cry out to Him like children crying out to their father, thinking they’re lost on a trail in the woods (when it turns out the Father had just hidden his presence behind a tree). There’s more to that story…ask Chappie.

Back to work on the library parking lot:

The Thang 2: Parking lot slow burn, bottom to top, mosey return to bottom

  • Bearcrawl bottom to top – 10 Merkins OYO
  • Crawlbear bottom to top – 20 Delmarva Drydocks OYO
  • Dragon Crawl bottom to top – 30 American Hammers OYO
  • Lt. Dan bottom to top – 40 Prisoner Squats OYO
  • High Step Nur bottom to top – 50 Seal Jacks OYO

Time’s up, circle up!

COT/BOM:

  • Announcements: Get the word out that there’s an AO in Milford. Family Ruck on Saturday aft/eve 9/28 in Milton. 5k ruck, concluding at Irish Eyes for dinner. Bring the M and 2.0’s. Time TBA.
  • Prayers: Leah (Waterfall’s sis-in-Low); PAX families; Ruxpin; Gump; Etc.

Still plenty of steps available for Milford Q’s., not to mention walls. Want to be on the Q Schedule? Contact Site-Q, Ruxpin.

Honored to Q it up. Loving the new AO! Aye!

~Chappie, out!

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43 Challenge – Week 3 of Iron Pax Challenge

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20190902
Q: Hogs Breath

Pax:  Psyc, Sharkbait

Mumblechatter – Sharkbait, Pysch and Hog’s Breath met at the Del Monte Beach, Sharkbait bragged about showing up his teenagers at the iron pax.

Moved coupons, lanterns, and equipment from Del Monte to the El Estero fitness trail.

DISCLAIMER: Given

Warmup: 
Side Straddle Hops – x20 IC
World’s Greatest – OYO
THE THANG
This was the third week of the Monterey F3 Iron Pax Challenge workouts. Accumulated reps, as many as the pax can, over 43 mins;
Rounds consisted of:

10 Pull ups
15 Burpee Jump Overs
20 Coupon curls
25 Coupon squat thrusters
30 Reverse Crunches

Lather, Rinse and Repeat for a grueling “43” minutes.

Words of Wisdom
“The past can hurt. But the way I see it, you can run from it, or learn from it” Rhafiki, the wise monkey in the Lion King

Ended with Number-O-Rama, Name-O-Rama, COT, Coffeeteria

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343

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To start of I would to welcome FNG Jay Baxter. ( QUATTRO) to his first F3 beatdown

QIC- Chattahoochee

Warm up – 20 ssh, 20 windmills, 20 imperial walkers, 20 MNC

The THANG- mosey down to food lion to the grass lot behind the former donut shop. 343 firefighters lost there lives on sept. 11th 18yrs ago due to the terrorist attacks on the WTC. To honor that sacrifice we will started the beatdown with different exercises that will equal up to 343 reps

50 squats

50 LBCS

50 alternating lunges

50 alternating shoulder taps from the plank position.

50 american Hammers

50 merkins

20 Bobby hurley’s

23 burpees

After the 343 there happened to be a nice lonely wall right beside us all pax had a seat on the wall will each pax individually done 15 overhead hand claps 1 at a time

Followed this up with a toy soldier set.

30 LBCs/20 E2ks each leg/15 big boys

Then we took a nice mosey back to the AO for a short round of mary.

Finished up with count=0=rama, name=0=rama and giving the FNG his F3 nickname finally ending with COT.

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Challenge week 3

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Disclaimer given

Warmup armies IC, arm circles IC, imperial walkers IC, cherry pickers IC

Iron Pax Challenge Week 3 workout….

10 Man Makers, 20 over head presses, 30 kettlebell swings, 40 goblet squats, 50 incline merkins.

Run 4 laps, repeat above and run again reducing 1 lap each time.

Count o Rama, Name o Rama, BOM, Coffee!

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fun & games

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9/14/19. nugget on Q. Georgetown, DE.

Warm up. 20 SSH, windmill, cherry pickers… high knees, butt kicks, L & R karaoke.

mosey to alley. Mike Tyson set of 7’s with a bear crawl in-between.

mosey to ballfields. 1st game. race around the bases. split into teams. at home do 10 burpees, than bear crawl to first and do 20 big boys, run to second and do 30 merkins, nur to 3rd and do 40 alternating lunge squats jumps then crawl bear to home. first team with 2 PAX to finish win.

2nd game. keep away. one team starts inside the grass baseball diamond with a football and try to keep away from other team that all starts at the pitchers mound then goes after the team with the ball to either tag the person with the ball or intercept/block a pass which stops the time. winning team after 3 rounds using their best time does 5 burpees and losing does 10 burpees.

3rd game. ultimate football. to score you have to pass the ball up the field, once you have the ball you can only take 3 steps. when the possession changes the team that just lost possession needs to do an up-down before they play defense.

mosey to circle for COT! good times fellas, thanks for being HIM!

3rd F on the song reckless love by Cory Asbury and how we have a Father, a heavenly Father that loves us. But although there is a heavenly Father that loves everyone of us, we need to be the best earthly fathers for our families and an example for our family friends and the community because like my wife and I there is an epidemic of people who grow up without dads. I am learning that I want to be a role model for them, but one of those most important jobs in that role is to be a doorway to their heavenly Father. And to help them grow a relationship with Him.

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18 years later

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9/11/19

QIC- Summit

9 HIM beat the fart sack this morning and started their day off strong in Lewes.

Warm up- 

9 – side straddle hop

11- mountain climbers 

9 – smurf jacks 

11- cherry pickers 

9 – seal jacks 

11- windmill 

9- side straddle hop 

11 – imperial walker 

Mosey to stairs by doc master 

The Thang – 

To remember some of the tragic events of 9/11/01 

8:46 – north tower struck 

8 burpees 

46 big boys 

Run up steps to end of pier and back down  

9:03- south tower struck 

9 burpees 

3 min high plank 

Run 

9:37- pentagon struck 

9 burpees 

37 American hammers 

Run 

9:59- south tower collapses 

9 burpees 

59 lbc 

Run 

10:07- flight 93 goes down in PA 

10 burpees 

7 stair runs – up and down is one

Run 

10:28- north tower collapses 

10 burpees 

28 flutter kicks 

Run 

Mosey back to courts for 

Name A Rama

COT 

And a passing of the flag for Primis. Gump steps up to take over as site Q for Lewes ! Great job Leatherman , and thanks to Gump for stepping in!

Throughout the workout, I shared from an article written by a young lady who was 16 at the time of the attacks. 

https://www.google.com/amp/s/jessieonajourney.com/911-stories/amp/

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9/9/2019 BackBlast – TableTop

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Q: Beach

Pre Warm-up Mumblechatter: Burgundy greets Q with reminder of how the Huskers choked on Saturday. Scab picked open. Salt poured in wound. Q may never recover.

Disclaimer: Given

Warm up: SSH 50 IC, Copperhead Squats 20 IC, Abe Vigoda 10 IC, Imperial Walkers 20 IC

The thang:

30 each: Chilcutt Peter Parkers, Merkens, LBCs f/b Lunges to mid-field f/b Burpees or High Knees running in place (PAX discretion) until everyone catches up. Repeat exercises with Lunges to opposite sideline.

30 each: Mtn Climbers, Squats, Sleeping Hillbillies(flapjack) f/b Lunges to mid-field f/b Burpees or High Knees running in place (PAX discretion) until everyone catches up. Repeat exercises with Lunges to opposite sideline.

Mosey around soccer field

30 each: Big Boy Sit Ups, Plank with Leg Lift, Gas Pumps f/b Lunges to mid-field f/b Burpees or High Knees running in place (PAX discretion) until everyone catches up. Repeat exercises f/b Lunges to opposite sideline f/b Burpees/High Knees in place until everyone catches up. Repeat exercises, no Lunges this time, Burpees/High Knees until everyone catches up. Sharkbait requests reward for doing extra Gas Pumps.

Karaoke from sideline to sideline, flapjack at midfield. Sharkbait rewarded with his choice of exercise at the finish line. Sharkbait chooses Imperial Walker/Squat hybrid exercise. Hogs Breath arrives Full Starsky with coffeeteria supplies and mumblechatter.

Announcements: Great Clips goes for surgery 9/11. Dirty Jobs is healing post-op. You Betcha is recovering from an ankle injury. Keep them in your thoughts. Tough Mudder is approaching, Oct 5.

Words of Wisdom: “If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.” – Martin Luther King, Jr.

Number-rama, Name-O-Rama, Beer Biscuit welcomed to F3Monterey & receives F3 name, COT, Parking Lot Coffeeteria

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Empty Nest Blues

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Warm up: SSH 20 IC, Windmill 20 IC, Cherry Pickers 20 IC, Plank Shoulder Taps 25 IC, Plank Knee to Opposite Elbow 20 IC.

One round of 20 reps OYO: Bench dips, Derkins, single leg lunges.

Mosie around the block to the low wall (try not to push it over)!!!

Round One: PAX holds a chair against the wall as one at a time we jump out for 5 Mike Tyson’s

Round Two: PAX holding chair lifts right leg for a single leg chair as one at a time we jump out for 3 Mike Tyson’s.

Round Three: PAX holding chair lifts left leg for a single leg chair as one at a time we jump out for 3 Mike Tyson’s.

Mosie to the church park.

One round of Wilt Chamberlains: 100 LBC – 25 yard mosie – 100 Squats – 25 yard mosie – 100 Flutters – 25 mosie – 100 Lunges (50 each leg). Take a Mosie around the park.

Third F Message (see below)

WMD Crawl: 5 Werkins – 10 wide arm bear crawl step – 5 Merkins – 10 regular Bear Crawl steps – 5 Diamond Merkins – 10 close hand Bear Crawl steps. Repeat this pattern for 25 yards.

Whole Lotta Rosie: “42-39-56 you could says she’s got it all”! 2 rounds: 30 mtn climbers – 42 LBC, 30 mtn climbers – 39 right side double tap crunch, 30 mtn climbers – 56 Flutter kicks. For the second round we omitted the mtn climbers for time sake and did 39 Left side double tap crunches to balance the love hands out.

Mosie back to the circle

Number-Rama, Name-O-Rama, COT.

Third F: I shared with the PAX my FEELINGS. The M and I have been going through some home dynamics changes in a very short period of time. Empty Nesting BIG TIME!! Our two oldest 2.0s have been engaged. They both just bought their first houses with their Fiancés. Seeing the empty room at our house has been bitter sweet. These are steps we prepared them for as best we could; but I don’t think we prepared ourselves. It’s been a crazy emotion month for my M and I. A lot of laughs, memories, tears………I’ve been staying strong for the family. I’ve been that shoulder a HIM needs to be for his M and 2.0s. But it hasn’t allowed me to release emotion that I’ve had bottled. Saturday PAX was that outlet for me and I thank you!!!!!

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