shut-in

Some of you know I am on a mission to go through the Exicon A-Z over the course of many workouts. Today, 16, took part in Exicon D, E & F. 4 came in strong for IronPAX. Warmup - Duck & weave (probably to never make another showing) 10 Daisy Pickers Thang 1 - Descending Deconstructed Double shot of jackees at each light pole. Perform the deconstructed jackees, decreasing by 1, and run to the back parking lot. [Read More]

Sometime during VQ week, I noticed that the Kryptonite spot was open for the following week. Boom, chicken soup. Got it. 17 others showed up, and most of the pre workout discussions centered on how no one feared my Qs anymore. 17 is more than I am used to. I would set my PAX over/under at 10.5. And i have had a few last minute fill ins Qs the have upped that to double digits. [Read More]

Mission: Revisit Al Bundy’s legendary four touchdown game for the Polk High Panthers with a football practice style workout Warm Up: Mosey around the outside of the park back to the end of the parking lot at a *medium* pace, stretch a little (good mornings / calf stretches) then pay the piper (59 SSHs (with a break for half time), one for every point the Dolphins allowed in Week 1, plank for a 43 count, one for every point allowed in Week 2, and 23 merkins for the spread in Week 3) - Tanking for Tua has a price, people! [Read More]

AO: Tortoises PAX: ASHBURY, CRIMSON, EZEKIEL, FLENDERSON, FRISCO, HALF BACK, HELLO KITTY, HOTTY TODDY, INTIMIDATOR, LOOKOUT, MEATLOAF, ROASTERS, SEGA, SHUT-IN, SUPERCELL, TRAFFIC CONE, TRIPLE LINDY Today brought something that I thought was years away, my VQ. In June I connected with Liverpool at a neighborhood party and asked what he had been up to, he replied I’ll pick you up at 5am Monday and you’ll see this thing called F3. After almost tossing merlot with a Hello Kitty Q at A-Team I survived and kept coming back for more pain. [Read More]

Opening: YHC started at 5:30am with the standard F3 welcome - F3 Mission, Disclaimer, F3 Credo, and Pledge of Allegiance. No FNGs were present. There was an expected level of mumblechatter for VQ week. Coney showed up in his Y Guides vest - well played Running Bear! Warm-up: Moseyed north to the 1st middle school parking lot to the left and circled up for: 30 Side Straddle Hops IC 10 Good Mornings IC 15 Daisy Pickers IC 20 Imperial Walkers IC 10 Standard Merkins OMD Calf Stretches L/R with 10 count en espanol courtesy of Buenos Dias and delayed 10 count from Kickback who was apparently engaged in some mumblechatter. [Read More]

Today at Davis Drive Track - 5 HIMs showed up - 4 to complete the Iron Pax Week 2 Challenge and 1 to do some stuff with a ruck and support the other 4 HIDAs in the BeatDown aka Massacre aka Why?!?! Thang 1: $@#$%@#$#@!#&*%$$%@#$%@#$@#%@##@#$!#$@#%^&#$%@#$!@#$#^#%^#$%@#$%@#(%*#$^*#)(*%#(*$%)@)#(%*$@_(*#$(*%@)(#%*)(%$(%(^*#$(@#(@*#$)(^***#@(#%*@(#$(!)(!*@($*!)@$)(*%(@#$(*@#)$(*!@(#*!*!**#$ Thang 2: See Above Thang 3: See Thang 2 Thang 4: WTF. Why is there a Thang 4? - See Thang 3 Mary: We all laid on the ground and recovered. [Read More]

Arrived early to set up shelter for this week’s Iron Pax Challenge. It happens to be exactly 30 yards long so we are good to go. 8 pax in place with one on the way and we are off. Basic Warmup Killer Bs – Repeat the following 5 times Broad jump 10 yds 10 burpees, 10 bonnie blairs, 10 big boi situps Repeat 2x more Bear crawl back Total of 150 of each exercise, including 150 yds of Bear Crawls [Read More]

As you know, the responsibility of a site Q is to cover when a committed Q can no longer commit…just didn’t think it would happen week 1 as one of the two new site Qs. And where is Sky Blue and Goose? They are nowhere to be found… Welcome FNG Derby! Warm up 20 SSH 10 Good mornings 10 each fazio arm circles forward and backward, seal clap and overhead clap oh…and don’t forget 5 burpees for not counting this morning…except for beaker! [Read More]

Several for some EC runs. 19 for the main event. A brief cluster disclaimer and mission statement was provided. Follow me jog to that Church on the right on the way to Waverly do some warm-ups and stretching. Follow me to the Mulkey, no Calyx, no NV5 parking lot entrance for some Monkey Humpers. Follow me to the nice pretty area in Waverly Place. Partner up (probably should have just counted 1s and 2s but oh well). [Read More]

Date: 8/28/19 PAX: Beaker, Bedpan, Brosef, Buzz Lightyear, Dirty Bomb, Ezekiel, Five Hole, Franklin, Geek Squad, Goose, Gump, Hotty Toddy, Kermit, Kilmer, Mozart, Nature Boy, Pigeon, Shut-In, Sky Blue, Swag, Trike, WWW As I continue my personal challenge to Q at least once a week, coming up with routine has become very interesting. I had several ideas in mind but since next month is the USAF birthday, I thought it would be a great time to introduce the PAX to the USAF PT test. [Read More]