Clubber Lang

8 PAX posted to shadowbox in the sleet

WARM UP
Cross leg standing stretches
Grass Pickers x15
Tricep Stretches
Sidestraddle Hops x20

THANG
Mosey to Bridge

  • Shadow Boxing:
  • Jab: x30
  • Jab Cross: x30
  • Jab Cross Hook: x30
  • Jab Cross Hook Body Blow: x30
  • Jab: x40
  • Jab Cross Hook Body Blow: x50

MARY

  • Squats x20
  • LBCs x20
  • Carrot sit ups x20
  • Lunges x20
  • Chuck Norris ‘Mericans: As many as you can do in one minute (How many mericans can Chuck Norris do? All of them.)

It was fun to get back into boxing. Morning was cold with some iced rain.

Frozen Corners

10 PAX posted for a frozen Q at 23 degrees

WARM UP
-Calf Stretches R/L L/R x2
-Grass Pickers x15
-Tricep Pretzels x15
-Motivator from 8

THANG
-1st Corner 10 Burpees
-2nd Corner 10 Burpees + 20 Groiners
-3rd Corner 10 Burpees + 20 Groiners + 30 Lunges per leg
-4th Corner 10 Burpees + 20 Groiners + 30 Lunges per leg + 40 Squats

Mozy to Bridge
-Mike Tyson Merkins x10 x8

Mozy to Hill
-Seal Merkins x5 start decline, horizontal, incline, horizontal
-Square Merking x5 start decline, horizontal, incline, horizontal

Mozy to Parking
-LBC x30
-LBC feet stay on the ground x30
-LBC feet crunch with head stationary x30
-Low Dolly x30

Post Stretch

It was extra crispy out this a.m. with minimal chatter. Basic Q for a last minute beatdown.

F3 Card Deck VQ

Weather: 28 degrees with a cold wind.

PAX:

  1. Brickyard
  2. Cornwallis
  3. Cosmo
  4. DC
  5. Khaki
  6. Logger
  7. Wolverine
  8. State (VQ)

Disclaimer was given

Warmup:

  1. Bend & Reach (IC)
  2. Arm Stretches (AKA the woodchuck stretch)
  3. Mosey to the garage area and out of the wind

THANG: Today was our V experience at the Hill with the F3 Workout Deck.  I shuffled, but Logger cut so he was ultimately responsible for the pain.

Draw a Card – Aces 100 reps, face cards 25 reps, all others number plus 10 reps.

9♠️ Low, Slow Squat

3♥️ Sprint up the nearby hill and back (Recover, Recover)

A♦️ Arm Circles

Q♣️ Freddie Mercury

2♥️ Sprint up the hill, slowsy/walk back

7♠️ Monkey Humper (DC’s favorite, so he led us)

8♥️ Squat Thrusters (pick your own rock or pebble to thrust)

J♥️ Plank Jacks

4♠️  Alternating Side Squats

Q♥️ Burpees-10 count

10♠️ Lunge Walk 100M or so

9♦️ Ranger Merkins

3♣️ High, Slow Flutter Kicks

3♠️  Wojo Squats

J♣️ Shoulder Taps

6♥️ Backward Run

Q♦️  Diamond Merkins

J♦️  Dips

5♠️ Standing Lunges

60 Second Wall Sit

Mosey back to the cars

 

Mary:

LBC 25x IC

Low Dolly 15x IC

Rosalita 15x IC (Cornwalis brought us home)

RECOVER, RECOVER

 

Moleskin:

What a great group of men!  Thank you all for your patience and for the appropriate amount of ball busting during today’s VQ.  Much respect to Brickyard for defending the VQ!  In all seriousness, thank you for pushing me (forcing me) to take the reins.  It was a privilege.  And a big thank you to Logger for asking several times over the course of a year to come out for 5:30AM workout in the gloom with a bunch of strangers.  See y’all on Thursday!

 

 

 

 

 

Anything But Arms

7 PAX posted in the gloom to workout everything that isn’t directly connected to the elbow. I have no idea where the pain came from, but from almost the exact minute that I volunteered to step in as Q, my elbow began to hurt. One of the many benefits of taking the Q is that you have full control over the beatdown. Disclaimer was given and we got after it.

Warm up

10 Burpees OYO

Mosey to Lawrence W. Inlow Park

Decalfinated 25 IC

Ski Abs 25 IC

Step Ups / Box Jumps 20 OYO

Low Dolly 25 IC

Tip Toe (Bridge Leg Lifts) 20 IC

Flutter Kicks 20 IC

Motivator 10 IC

LBCs 25 IC

Around the Clock (Lunge at 12,3,6,9,12) 15 OYO

Jump Knee Tucks 20 IC

Rosalita 20 IC

Crunchy Frog 20 IC

Mosey back to cars.

Recover!

COT

Moleskin:

I did not remember the park being such a long run, but was thankful we were able to do it. Sky was pretty incredible once you got past the light pollution. Special prayers for the PAX who couldn’t make it, Wolverines FIL and Khakis now FULL TIME JOB! 

Honored to Q as always,

Zamboni 

Triforce – 3 Q’s

Weather: 70 degrees, with some thunderstorms

PAX:

  • Headlock
  • Cosmo
  • Incognito – from Lexington
  • State
  • Cornwallis
  • DC
  • Logger

Disclaimer:

  • We’re not professionals.
  • We don’t know your fitness level.
  • F3/North View Church isn’t liable.
  • Dangerous ground.
  • Modify.

Warmup:

  • Shuffling
    • Jog in place
    • SSH
    • High Knees
    • Butt Kickers
    • Power Ups
    • Mummy kicks
  • Stretch routine for hamies, lower back and groin

Thang:

Cosmo’s Q

  • Circle Merk to 10

Then Cornwallis’s Q

  • 5 Rounds of:
    • 5 Pull-ups
    • 10 Burpees
    • Lap around the circle
  • 30 Monkey Humpers
  • 20 Slow Deep Squats

Then Logger’s Q

  • Barnburner
    • 20 Dips
    • Wall sit with 20 overhead claps and 20 moroccan night club
    • 20 Dirty Hook up
    • 20 Pickle Pounders

Mary

  • 20 – LBC
  • 20 – Sun Up Sun Down
  • 20 – Bicycles

Recover Recover

Moleskin:

With no clear Q signed up, but 3 prepared for back up we split up for 15 minutes each. It worked really well with a good burn. Rain held up for about half the work out, we didn’t get too soggy. Not much mumble chatter, quiet group today – just putting in the work.

Thanks Men!

IronPax Week 4

Weather: 72 degrees & and humid

PAX:

  • Wabbit
  • DC
  • PVC
  • Brickyard
  • Headlock
  • Khaki
  • Cornwallis
  • Stalker
  • Logger

Disclaimer:

  • We’re not professionals.
  • We don’t know your fitness level.
  • F3/North View Church isn’t liable.
  • Dangerous ground.
  • Modify.

Warmup:

  • Brickyard warm up because Logger was late +Weed Pickers & Kick w/twist

Thang: Iron Pax Week 4 challenge. A modified Mogadisu Mile

  • 1 Mile Run
  • 50 Pullups (modified to our handrails)
  • 4 Rounds of:
    • 25 alternating leg traveling lunge steps
    • 25 Airsquats
  • 4 rounds of:
    • 25 merkins
    • 25 yard sprint
  • 100 coupon squat thrusters (most did about 25)
  • 50 pull-ups (a mix of some completing and some not at our handrail)
  • 1 mile run (no one completed this)

Recover Recover

Moleskin:

This weeks IronPax Challenge did not fit our AO so we had to modify. We were not slow, but still found we didn’t have enough time to complete this in our standard 45 minutes. We got our money’s worth – no hesitation out of anyone which meant very little mumble chatter. When it came time for recover-recover there was a sense of relief with some sitting around waiting for the time to run out. The good news is we now have a 1 mile route around #thehill.

Thanks Men!

Brickyard v Zamboni

16 PAX posted for our first ever QvQ.

Warm Up

SSH

Weed Pickers

Rd1

Brickyard:

Mosey 

Pair up and grab an item. Go up and down the stairs twice before returning it and grabbing another item.

Items:

50 cal amo can with block

50lbs sand

6×6 post

10′ x4″ empty pvc pipe

40 lb softener salt (10 burpees if you break the handles)

blocks

tarp pull called chariot race

crab down and back / bear down n back in sand

Jim:

Mosey

Spin the Bottle

  1. Merkins
  2. LBCs
  3. Squats
  4. Imperial Walkers
  5. Jump Knee Tucks
  6. Flutter Kicks
  7. Burpees
  8. Plank Jacks
  9. Overhead Claps
  10. Crab Cakes
  11. Lunges
  12. Ski Abs
  13. Frog Hops
  14. Toby Maguires
  15. SSH
  16. Jump Squats

Rd2

Brickyard:

Route 66

At each lightpole, do the number of required burpees (11, then 10, all of the way to 1) before running to the next lightpole

The Motivator (from 15 to 14)

Jim:

7 Minutes in Heaven (Interval Training with 60 seconds of high intensity followed by 30 seconds of rest)

0 Squat Jumps

1 Rest

1.5 Werkins

2.5 Rest

3 J-Lo

4 Rest

4.5 High Knees

5.5 Rest

6 Mountain Climbers

7 Rest

7.5 Calf Raises

8.5 Rest

9 Flutter Kicks

10 Recover!

Moleskin:

We can’t say enough about how excited we were to see 16 PAX. There was a lot of high energy and we all had fun. Including the offline votes, it ended up as a tie, so we will have to figure out some other way of determining a winner. Next up is the battle of the Clydesdales with Wapner v Cosmo.

Until next time!

Brickyard and Zamboni