YHC arrived at the AO a little early to put some miles in to continue preparing for the half marathon coming up in October. After 2 miles, YHC made it back to the flag to see what other Pax were there. Upon finding only Hokie Pokey, it was decided we would focus on running this day.
4.3 miles later, we finished up with a COT. 100% participation at coffeteria.
This Sunday was off on the right track!
SYITG
It was the best of times, it was the worst of times, it was the age of wisdom, and…. yes, it was certainly the age of foolishness.
The Pax were presented with two choices this morning, follow the Wacker of Bushes off to the Marsh where 35 lbs. cinderblocks awaited them or, for a potentially less-painful option, follow YHC into the unknown. So the Pax split, the Iron Pax-ers heading off to fulfill the week 3 challenge, and those who had already completed it stayed behind.
Warmorama: 10x merkins OYO, arm circles, air presses, IWs, SSHs, high knees, all at various reps IC.
Thang:
Bear crawl approximately 400 yards to the lakefront gazebo. Caveat: if you need to pause for rest, perform 10x merkins then jog to catch up with the man in the lead. YHC declines to say whether or not this was intended to make the PAX rethink their choice of beatdowns but, impressively, there was relatively little grumbling. That is how difficult the IP challenges are – the minds of the PAX have been recalibrated and this – bear crawling 400 yards – is actually better than the alternative. T-claps to Grundy who (YHC believes) was the only one to make it the full distance without stopping.
Next, circle up inside the gazebo for a quick round of squats, 20x IC, before assuming an Al Gore hold while each man takes his turn doing 10x Bobby Hurleys. Turbo explained to the young ‘uns who BH was, and that he did indeed slap the floor as a Duke player. Everyone seemed to sink their shots – with Chewy mixing in a few granny-throws – and we wrapped things up in the gazebo with a round of the ever-popular monkey humpers, x22 IC. A short recovery stumble down the path before moseying to the canal bridge for a partner routine.
Partner 1 heads up the path, over the bridge and down a short distance – to where a young couple was necking in the grass – and then circles back to relieve partner 1, who will begin the cumulative reps of:
T-claps to the young couple, who YHC figured would relocate to a more private spot within the first 5 minutes. These two, though, persevered the parade of sweaty men and continued to put on a show for nearly the entire duration of our routine. And this routine took some time – especially the t-merkins, which seemed to bring nearly everyone to their knees. Hey, maybe they’re exhibitionists and this is what they came for?
Quick Indian run back to the flag and, with minutes to spare, we knocked out some Jane Fonda’s, quick pulses, and heel-to-knees, 10x IC each leg. Having reached the end, we looked around for our Iron Pax brethren, but to no avail. So, back on our six, we knocked out a bit more: flutters, LBCs, and Freddie Merc’s, all 20x IC. A quick look around again but, alas, still no one in sight.
Time to call it – so we circled for countdown, nameorama, and COT. Shooter prayed us out with intentions for recently slain Captain Vincent Liberto and his family. Liberto, a father of seven, had served the Mandeville police department for over 25 years and was known to be a good man, who served his country and community with pride. His sacrifice comes as a shock, and is a reminder of just how lucky we are to have such great men and women protect and serve our community.
Soon after, the Iron Pax-ers appeared and we circled up for COT, part deux, this time with Hammer praying us out. Double intentions for Capt. Liberto and his family.
Then it was off to coffetería, where Tank regaled us with warm stories of Italian family gatherings. A near perfect morning. Thanks for the opportunity to lead and get stronger alongside you men.
The first known 9/11 Memorial Stair Climb event occurred on September 11, 2003 during “Operation Enduring Freedom” in Parwan Province, Afghanistan. Albuquerque Fire Department Lieutenant Charles Cogburn scaled a two story building 55 times wearing body armor, a helmet and an M-4. Lt Cogburn returned home and on the following September 11th (2004) the climb was brought back to Albuquerque and given the title Albuquerque Firefighters Memorial Stair Climb. Firefighters from Engine 5 and Engine 2 were dispatched at 8:46am (the time the initial dispatch of FDNY units occured) to the Bank of Albuquerque Building in downtown Albuquerque. The building is 22 stories tall and it was climbed 5 times.
We like many others gathered to recognize the first responders of 9/11/2001 – we were 9 days late but it was the closest date open for a Q.
In order to complete the task at hand – one had to climb 7 flights of stairs 16 times. (112 flights) The original firefighters had to climb 110 flights. Imagine they had their gear on and they never got rest as they climbed down the 7 flights of stairs. Last year I couldn’t finish I was at 11.3. This year I finished with time to spare.
Gabrielle, King Kong, WIllie Catfish and Hokey Pokey inspired with their rucks. Special tclaps to Hokey for adding a 40 lb weight vest. Very impressive. Tclaps to Gabrielle for thinking to bring the door stops – the improved airflow was a huge game changer. I had nightmares about the smell and humidity from the climb last year as I went to bed.
Most of the PAX finished the climb this year. Tclaps to all of the finishers.
As we climbed I asked the PAX to reflect on being men who would rush to danger to help, instead of seeking their own comfort in a tough situation.
Thanks for allowing me to lead.
A couple weeks ago I helped out my fellow LVCC member Screw Top and we swapped Q’s. Unfortunately Screw Top went and had a minor setback and was not ready to return for his Q so I once again helped him out and took over my original Q slot. On a typical muggy morning 14 PAX, including 2 FNG’s, joined me in the gloom. Disclaimer was given and off we moseyed to the practice track.
Warm up:
Tha Thang #1:
For the first portion of the beatdown we stayed in the circle for a routine I created a couple weeks ago. It was time for the second attempt of Red Light/Green Light. All red light exercises would be static and all green light exercises would be dynamic. Exercises were called out by the Q and we would immediately change exercises once the randomized timer called out red light or green light.
Red light exercises:
Green light exercises:
After this we moseyed to Roosevelt Mall where PAX splint into 2 groups for an Indian Run to the steps in front of NOMA.
Tha Thang #2:
At that time we partnered up for some Dora 1,2,3. Combined total of 100 merkins, 200 squats, and 300 LBCs. While PAX #1 performed the exercise, PAX #2 bunny hopped the steps and performed 3 burpees at the top of the steps. I may have overshot this one as I know my group only got halfway through the LBCs before it was time to mosey back to the flag. Although I know multiple groups were able to complete all reps so T-claps to you guys.
Circle up for countoff, name-o-rama, annoucement, named our 2 FNG’s, intentions, and COT. Welcome Blazing Saddles (had a tough time coming up with that name but props to Amnesty for nailing it) and Choppa. Can’t wait to lead again.
A new day dawns and another gloom is met by the cantankerous crew of the F3 Northshore! The shovel flag is planted, the pre-thang crew comes rolling up, and away we go!
To respect the time as best as possible, YHC took all Iron Pax Challengers on a mosey to the Marsh, while the rest hung back for the regularly scheduled beat down lead by Steve.
Having deposited a supply of coupons ahead of time with the welcomed assistance of Jose and Speedy, the men of the Marsh were prepared to tackle this week’s IPC:
10 Pull Ups
15Hop over (coupon) Burpees
20 (coupon) 2 Arm Bicep Curls
25 (coupon) Squat Thrusters
30 Gas Pumps
AMRAP for 43 minutes
The scene was grippingly intense – each man was handling the long ride in their own style in order to make it through. 1 round in to YHC’s 2nd attempt for the week, the heavenly songs of ceramic-throne seraphim began to call, thus assuring no PR would be set this day. Toto and Pickles were having a fraternistic chat relying on Russo math to set their pace. Speedy, dripping with double hate, was giving it his stoic all. Meanwhile, uncle Jose was across the playground in “leave me the hell alone” land staying in his head with his earphones blasting. Jose had to drag Speedy away kicking and screaming early in order to make soccer practice… go Coach Dad!
Mick put every damn thing he had into the challenge (with a smile) and enjoyed a brisk run back to the flag upon completion. Also on the dark side of the moon it was Hammer time! He looked as though he should’ve had a grey hoodie on with giant beatz headphone on listening to the rocky 4 soundtrack – Eye of the tiger!
But there was one area no more than 8 feet away from the monkey bars where the devil himself dare not tread. With the piston-striking intensity of the fabled John Henry, Frankie C – the Italian Stallion – worthy of double respect and more – Tanked Up attacked with every fiber of his being. SMASH! One cinder block couldn’t hang, so YHC scurried to bring him another. With the fully-vested totals brought forth this week by the likes of Turbo, Grundy, and Bean, there was clearly not an ounce left to give when Frank Caragliano completed 904 reps on the hallowed grounds of the Milestone Marsh….
After moseying back to the flag and just missing COT, the PAX proceeded to do a 2nd COT, with Hammer praying us out, as we honored the loss of Captain Vincent Liberto, who was killed in the line of duty yesterday, and lifted up our prayers for the wife and 7 children he left behind.
Sat am @ The Muscleship, met at The Foundry for one last hurrah with Meter’s 43. Started off with a quick warmup, then payed respect to fallen Mandeville officer Capt. Vince Liberto, who we dedicated the workout to in “HERO” fashion.
IRON PAX CHALLENGE – WEEK 3
ACCUMULATED REP SCORING
10 PULL UPS
15 BURPEE BLOCK JUMP OVERS
20 BLOCK CURLS
25 BLOCK SQUAT THRUSTER
30 GAS PUMPS (REVERSE CRUNCH)
RINSE AND REPEAT FOR 43 MINUTES
The PAX pushed through, some for the second time, and all got stronger. Several college fight songs made the playlist and helped keep the blood pumping. Scores were: SOGO 964, Mahatma 809, War Wagle 550, Kimchi 625, Abacus 511, Tool 606.
Finished with some stretching, yoga-like stuff, and planking. COT, BOM, with prayer courtesy of War Eagle.
One week left, let’s finish strong!
Tool
Despite fair warning, 14 men set off into a pleasant September gloom this morning at Okwata. The warning: bring your running shoes, we’re trying something new. And so we did.
Since we started doing Okwata, YHC has been wanting to run to the large Lakeshore Drive bridge for a change of pace. Today, we did it.
It’s around 1.1 miles just to get there, so we had to be quick. We wrapped our warm-up into our mosey with some high knees, butt kicks, Super Marios, carioca, and Zombie walks.
When we got to the bridge, the instructions were simple: 11’s with burpees at the bottom and merkins at the top. YHC had measured it out, and from base to center of the bridge is about 1/10 of a mile, so each “lap” would be 2/10 of a mile. No one quite completed the 11’s, but Breadsticks was close. Breadsticks seems to have found another gear lately. T-claps for that.
T-claps to Two Yutes, who went back and swept the runners on the way there, giving them the instruction so everyone could get started. We called an end to the 11’s leaving around 12 minutes to return to the flag, and according to my calculations***, we arrived exactly on time. All in all, we ran about 4 miles, with about 1 mile of that being uphill, broken up with some burpees and merkins. We may try this one again during Run Ranger Run.
Surge closed us out with a prayer. Thanks for trying something new with me today. – Kuch
EL Wire always starts with the JACK OFF. SSH x 20, SMurfs x 20, Seals x 20 and Plank Jacks x 20 – El Wire is the MASTER at this.
Then we mosey’d to the levee.
Partner up.
We did Merkins at the TOP x10, x 15, x 20, x 25, x 30 = 100 while partner LBCs and waits and then Jump Squats at the top with bicicletas at the bottom (2 Rounds)
Then we mosey’d over to Audubon Statue and did a modified DORA. Partner 1: Run the first half of the loop then 5 burpees at the turn and then run backwards.
Partner 2 Exercises: V-UPs to 100, didn’t finish then we bolted for the FLAG.
There was a breeze. First one in awhile.
Thanks for stepping up for the Q-El Wire! Now please learn to write a bb.
REG: Yeah. All right, Stan. Don’t labour the point. And what have they ever given us in return?!
XERXES: The aqueduct?
REG: What?
XERXES: The aqueduct.
REG: Oh. Yeah, yeah. They did give us that. Uh, that’s true. Yeah.
COMMANDO #3: And the sanitation.
LORETTA: Oh, yeah, the sanitation, Reg. Remember what the city used to be like?
REG: Yeah. All right. I’ll grant you the aqueduct and the sanitation are two things that the Romans have done.
MATTHIAS: And the roads.
REG: Well, yeah. Obviously the roads. I mean, the roads go without saying, don’t they? But apart from the sanitation, the aqueduct, and the roads–
COMMANDO: Irrigation.
XERXES: Medicine.
COMMANDOS: Huh? Heh? Huh…
COMMANDO #2: Education.
COMMANDOS: Ohh…
REG: Yeah, yeah. All right. Fair enough.
COMMANDO #1: And the wine.
COMMANDOS: Oh, yes. Yeah…
FRANCIS: Yeah. Yeah, that’s something we’d really miss, Reg, if the Romans left. Huh.
COMMANDO: Public baths.
LORETTA: And it’s safe to walk in the streets at night now, Reg.
FRANCIS: Yeah, they certainly know how to keep order. Let’s face it. They’re the only ones who could in a place like this.
COMMANDOS: Hehh, heh. Heh heh heh heh heh heh heh.
REG: All right, but apart from the sanitation, the medicine, education, wine, public order, irrigation, roads, a fresh water system, and public health, what have the Romans ever done for us?
XERXES: Brought peace.
REG: Oh. Peace? Shut up!
10 men visited the Pain Cave this morning at The Gipper. F3 Greenwood tried to kill us all with the inaugural Iron PAX Challenge last year and, having failed, have renewed their efforts in earnest with this year’s challenge.
After a very brief warmup and some pre-challenge logistics, it was time to get started. The buzzer sounded and the troops were off for AMRAP in 43 minutes of:
10 pullups
15 burpees with lateral jumps over a coupon
20 coupon curls
25 coupon thrusters and
30 gas pumps.
A combination of Cowbell’s head banging music and everyone’s muscle fatigue soon heated up the AO as the PAX pushed themselves to accumulate reps. All in all, it was a good showing for a group of men who all look much better than they did on their virgin posts.
One more week to go men. Thanks for letting me lead.
