Primis Pavilion of Pain

5 HIM BEAT THE FARTSACK THIS MORNING   This truely is an awesome  location to be stretched, get uncomfortable, grow yourself and take in the perfection of Gods creation as the sun rises over the bay        You should try it sometime

QIC- Summit 

Warm-a-rama

Capri lap around park

SSH- 18 IC

Cherry pickers – 18 IC

Windmill -19 IC
Moroccan night club – 18 IC
Imperial walkers -18 IC
Lunge walk baseline to baseline on basketball court.
Nur back
  • Mosey around Park , end at PAVILION of pain.
  • Super 21-

21 Prisoner squat – 21American hammer IN CADENCE..🤦🏼‍♂️

20 prisoner squat – 20 American hammer IC
‘Intermission’ after 15/15 for stairway to seven.
Mosey to stairway
  • Stairway to seven….
1 burpee, 1 Erkin on bottom step , run up to top stairs , 1 diamond merkin , then run back down.
Continue up to 7.
Mosey back to Pavilion of Pain
3rd F message
Pick back up with Super 21
14 prisoner squat 14 American hammer IC down to 1/1
Mosey back to basketball courts
Name-a-rama
COT
  • 3rd F 
  • Stress testing builds reliance

    Reliance is the heart of Trust. For a Team to be Dynamic, the Members must implicitly and fully rely upon each other to Competently perform their part of the Team’s Mission-essential Tasks. It is not enough for a man to tell his Team Members that he can do his job, or even for the Q to do so. They have to see the man in action under stress for reliance to build.

    Whether it is the character of another man or a footbridge over a gorge, we only decide to step forward in reliance if we believe it is strong enough to keep us from falling. If we don’t believe a man’s character can bear the weight, we won’t rely upon him any more than we would a rickety bridge over a rushing river.

    The most efficient method to gauge the strength of something is to stress test it under a controlled environment to find the point at which it breaks. We do this with a footbridge by jumping up and down on it at a point where it spans a place that won’t kill us if we break through. If a bridge can hold the jumping-me ten feet over the ground, then I assume I can rely upon it to hold the walking-me fifty feet over the gorge.

    With men the stress test principle is the same, although the means and methods vary by what we need the man to do. For example, a candidate for public office is subjected to the stress of a political campaign. If he cannot withstand that without breaking down we deem him too unreliable for the pressures of the office he seeks. An attorney must shoulder the stress of the bar examination before he can be trusted to try a case. A doctor must survive the rigors of his residency before lives will be placed in his hands. Passing the stress test indicates sufficient strength to bear the weight of the real thing.

    When applied to a man rather than a thing, stress testing serves a dual purpose. Like it does with the bridge, it demonstrates reliability to others. But, unlike the bridge, it also demonstrates to the man himself that the reliance of others is justified. Passing the stress test gives a man the confidence he needs to take on the responsibility of what comes afterwards. “If I got through that,” he tells himself, “then I have what it takes to get through this”. You can trust me because I am reliable—I trust myself.

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All Warmed Up

20180423
Q Sharkbait
Pax Priorities & 29.
WarmUp
Imperial Walkers 25
Hill Billies 25
Abe Vigoda Slow 20
CooperHead Squat 20
Up Straddle Hop One Leg 20
Annie Plank 10
Doggie Paddle IC 10
3 rounds
Pulse Rows IC 10
Supermans IC 10
The Thang
21’s
Underdog’s / Dips
Noodling for Catfish
Sumo Squat IC
Marcus Aurelius
It is essential to for you to remember that the attention you give to any action should be in due proportion to its worth, for then you won’t tire and give up, if you aren’t busying yourself with lesser things beyond what should be allowed… Since the vast majority of our words and actions are unnecessary, corralling them will create an abundance of leisure and tranquility. As a result, we shouldn’t forget at each moment to ask, is this one of the unnecessary things?

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Mini Wolverine!

Q-Bloomer

AO-KNIGHT

When-5/10/2018

PAX:  Iverson, Ryder, Stardust, Bloomer

A beautiful balmy 58* morning to be back in the ruck saddle with our F3 brothers! 4 tenacious PAX pulled themselves from the grips of the fartsack and posted for some Good Livin’!

Warm up:

.25 mike Ruck (get the blood flowing)

10 Sungod
10 Chinook
5 Mercans
10 Fatmans
10 Don Quixote

The Thang: Mini-Wolverine

2 Rounds
20 Mercans
40 Squats
20 Sit-ups
40 OH Press
40 Flutterkicks
1:00 FLR
1:00 OH Hold
1:00 Wall Sit Ruck held on chest

Warm down:

Recon Indian Run back to parking lot

Way to be out there and to push through the tiredness and pain gentleman!

Ryder Out!

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Cinco De Blimpo

20180505
Q:  Sharkbait
Pax:  Beach, Brau Haha, Sawdust & Powder
Warm Up
Imperial Walkers 25
Hill Billie Rockets 20
Abe Vigoda Slow 20
CooperHead Squat 20
Merkin Wide 10
Happy Jacks
Inch Worms
The Thang
Mountain climbers IC 10 x3
Carolina DryDocks 10 x3
Hindenburg Blimps
Burpees, Lunges, Imperial Walkers, Merkins & Plank Jacks.

Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence. Helen Keller
It does not matter how slowly you go as long as you do not stop. Confucius
If you can dream it, you can do it. Walt Disney
It always seems impossible until it’s done. Nelson Mandela

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Kraken Brau

04282018
Q Sharkbait
Pax Priorities w/ Lincoln for warmup, Croc, Sawdust & FNG Brau Haha.
Warm Up
Imperial Walkers 25
Hill Billies 25
Abe Vigoda Slow 20
CooperHead Squat 20
SSH 20
The Thang
Kraken Burpee 10
Iron Mike’s 10
Suicide Ladder Bear Crawl Hand release Burpees 5 -25
Bodies Hit the Floor
Pole Dance IC 10 – Half Lap – Dips IC 10- Half Lap 3 rounds
Jingle Balls 10
LBC’s IC 20
“Patience is waiting. Not passively waiting. That is laziness. But to keep going when the going is hard and slow – that is patience.” ~ Unknown
“He that can have patience can have what he will.” ~ Benjamin Franklin

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Terrible Tabata

Beautiful Spring Morning in Carmel

20180421
Q Sharkbait
Pax Croc & Sawdust

Warm Up
Imperial Walkers 25
Hill Billies 25
Abe Vigoda Slow 20
CooperHead Squat 20
Up Straddle Hop One Leg 20+ each side
Annie Plank 10
Doggie Paddle IC 10

The Thang

3 Rounds
Pulse Rows IC 10
Supermans IC 10

The Wolverine 10 OYO
11’s
(Underdog) Australian Merkin / Berpee
Quarter Pounder: Merkins, Squats, Mountain Climbers, SSH.
Tabata Pole Dance
Moroccan Night Clubs 30

1 Corinthians 13:11
When I was a child, I spoke like a child, I thought like a child, I reasoned like a child. When I became a man, I gave up childish ways.

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Water Boarding

Warm Rain this morning.   Australian Merkins and every exercise on the 6 this morning was a mild form of waterboarding.  Sub Prime the Site Q for the upcoming Mountain View, CA AO’s enjoyed this mornings beat down. My cousin Nick is now FNG Powder.  Croc is back from maternity leave. You Betcha our marathoner was there too.  29’s first Saturday workout and Sawdust has reappeared.  Priorities was CIRCUMSACKed then STARSKYed with the two MiniPriorities & Donuts.  Am I rambling?  Here it is
Q Sharkbait
Pax SubPrime (down range from F3SanFrancisco), YouBetcha, 29, Sawdust, FNG Powder & Croc.
Warm Up
Imperial Walkers 20
Hill Billies 20
Abe Vigoda Slow 20
CooperHead Squat 20
Annie Plank 10
Doggie Paddle IC 10
3 rounds
Pulse Rows IC 10
Supermans IC 10
The Thang
4×4’s 10 OYO
Cindy Ish Super Sets 10 reps each 10 minutes +/-
Australian Merkins
Derkins
Levitation Squats
DirtyMacDeuce Dips / Prisoner Squats/LBC”S
Rosalitas
Merkins 20
Moraccan Night Clubs
Sun Gods
Epictetus said,“Man is disturbed not by things, but by the views he takes of them.”
Marcus Aurelius, Stoic Philosopher and the once Emporer of Rome
“Begin each day by telling yourself: Today I shall be meeting with interference, ingratitude, insolence, disloyalty, ill-will, and selfishness – all of them due to the offenders’ ignorance of what is good or evil.”

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Couple of Burpees

20180313
Q Sharkbait
Pax Priorities, FNG 29 Baby’s

Warmup
Imperial Walkers 25
Hill Billies 25
Abe Vigoda 20
CooperHead Squat 20
Annie Plank 10

The Thang
4×4’s 10 reps
Route 66 Burpee
SSH Burpees 25
Flutters IC 15 reps 3 rounds
Supermans 3 count 15 reps 3 rounds
Rosalita IC 15 reps
Alphabet Mary
Abe Vigoda
Sun gods

“If a man knows not to which port he sails, no wind is favorable.”
― Seneca

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March 10

20180310
Q Sharkbait
Pax Beach

Imperial Walkers 25
Hill Billies 25
Abe Vigoda Slow 20
CooperHead Squat 20
Annie Plank 10
UpDowns-

3 Sets
Russian Twist IC 15
Dolly’s IC 15

Hindenburg Blimps

“Sometimes even to live is an act of courage.”
― Seneca

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Saturday Burpees

20180113

Saturday Burps
Q Sharkbait
Pax Rhymes

Warmup
Imperial Walkers 25
Hill Billies 25
Abe Vigoda Slow 20
CooperHead Squat 20
Annie Plank 10

The Thing
3 Rounds
Mountain climbers 10
Groiners 10

Bearpees to the 50 and back

3 Rounds
Pulse Row IC 10
Supermans 5 second hold 10

3 rounds
Russian Twist cadence 15
Dolly IC 15
Reverse Snow Angel 10

The Cooper 10 through 7

3 Rounds
Floyde Mayweather 10
Doggy Paddle 10

“True happiness is to enjoy the present, without anxious dependence upon the future, not to amuse ourselves with either hopes or fears but to rest satisfied with what we have, which is sufficient, for he that is so wants nothing. The greatest blessings of mankind are within us and within our reach. A wise man is content with his lot, whatever it may be, without wishing for what he has not.”
― Seneca

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