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The December Sharknado

Q: The Shark
Pax: Tank, Machine, Class Act, Scarecrow, HHH, Mufasa, Spur, The Mick, Oilermaker, Lights Out, Optimus, Peyton, Taxman, Fonzie & a run-by from Atticus & Trapper & a drive-by from Editor

15 Pax jumped in the shark tank for an icy set of Sharknado laps today. Some joined in from the pre-ruck down the trail & back, others hopped out early on emergency conference calls or trips out of town, another joined in late & hungover, but faired well in the ice ways. So, if you didn’t make it this AM you missed out on the joy of getting chastised by passersby for running on icy sidewalks. Though sanity may be questionable, our resolve was steely and we dove headfirst (in spots, literally) into the following:

SHARKNADO

15 Burpees – Run around Square

20 Diamond Merkins – Run around Square

20 WW2 Sit Ups – Run around Square

20 Reg. Merkins – Run around Square

20 Scorpion Dry Docks – Run around Square

  Full set – 5 rounds of the above

Totals – 75 Burpees, 100 reps of all other exercises, 6.25-ish miles



Well done Brothers! I know I wiped out on the NorthEast corner. Did you?


Well done to our finishers & welcome to those new to the Sharknado! Great job everybody!


TClaps to everyone for a successful Operation Sweet Tooth drive & thanks to Light’s Out for coordinating. Thanks also for those that donated to the family that got burnt out of their home in Cedar Lake. I dropped off a large amount of clothing for them at Faith Church.

See you all next week!

-Fonz

12/12/18 Backblast Baby Boomers Rule!!!

First of All you are all lucky this workout wasnt tomorrow. My Debit card got comprised today found out when paying for Dinner not good i am on my way to Bangkok to kick some Butt!! So anyway the Pax did ge beat down today.

Pax: LIGHTS OUT QIC MUFASA, OPTIMUS, EDITOR, MR. FUGI

WARMUP

SSH 20XIC

BEAN PICKERS 10X IC

HILLBILLIES 20X IC

IMPERIAL STORM TROOPERS 20X IC

BIG ARM CIRCLES 10X IC

THE THANG]

MOSEY TO HILL TO PREPARE FOR BOOMER MERKIN LBC LADDER

TOP OF HILL

20 MERKINS TO 10

RUN DOWN HILL

DO 10 LBC TO 20

RUN UP HILL

MOSEY TO AMP

BOTTOM DID 10 MERKINS

STEP 1 20 INCLINE MERKINS

STEP 2   25 DIPS

STEP 3   10 WW1

STEP 4   20 DIPS

RINSE AND REPEAT

MARY

PLANK SHOULDER TAP 10IC

ACTIVE PLANK IN DOWN PUSHUP POSITION HOLD FOR 20 SECONDS.  X2

MOLESKIN

GUYS GREAT WORK WE DID 235 PUSHUPS , 165 LBC 90 DIPS ALONG WITH ALL THE RUNNING UP AND DOWN THE HILL

MR. FUGI GREAT WORKING OUT WITH YOU AND YOU DID AWESOME KEEPING UP

COORS SORRY I MISSED YOUR WORKOUT BUT I NEEDED TO GIVE THESE GUYS BOTH SIDES OF THE AGE WORKOUT I AM GLAD I WAS SORE AND COULDN’T MAKE YOURS I HEARD BRUTAL.

THANKS AGAIN GUYS IT WAS A BEAUTIFUL MORNING….,

FOR NOW

LIGHTS OUT





Get After It – Blocks, Bricks & BearCrawls

Get After It – Blocks, Bricks & BearCrawls

PAX:
500AM Run – Atticus, Triple H, Mufasa, TaxMan, Fonzie, & Peyton
530AM Bootcamp – Atticus, Triple H, Mufasa, TaxMan, Fonzie, Peyton (QIC), Mr. Incredible, Scarecrow, Campbell’s, Thor, Minon, & Lights Out

WARM UP
Arm Circles, IC x 10 Repeat
Prisoner Squats, IC x 10
Imperial Walkers, IC x 10

THE THANG
Blocks & Bricks
Partner Up
ManMakers with Bricks x 10
Squat Thrusts with Blocks x10 & switch – Repeat
Lateral Raises with Bricks x 10
Swings with Blocks x 10 & switch –
Repeat
Chest flys with Bricks x 10
Chest Presses with Blocks x 10 –
Repeat

Bearmuda Triangle (3 markers, 30 yards apart – bearcrawl and 1 burpee, bearcrawl and 2 burpees, bearcrawl and 3 burpees)

ROUND TWO
Blocks & Bricks
Partner Up
ManMakers with Bricks x 10
Squat Thrusts with Blocks x10 & switch – Repeat
Lateral Raises with Bricks x 10
Swings with Blocks x 10 & switch –
Repeat
Chest flys with Bricks x 10
Chest Presses with Blocks x 10 –
Repeat

Bearmuda Triangle (3 markers, 30 yards apart – bearcrawl and 1 burpee, bearcrawl and 2 burpees, bearcrawl and 3 burpees)

MARY
Partner Up
Leg Throws, OYO x 15 – switch
Walk Outs OYO x 10 – Repeat
Walk Outs OYO (1 minute)

COT

MOLESKIN
Men,
Topics discussed during the Run; kid basketball practices, grand openings, Bulls, and Da Bears

I appreciated the excitement around bearmuda triangle this morning, you loved it so much, we had to do it twice! How are you feeling?

Minion and TaxMan – I love the consistency of your posts and I hope you are taking away as much as you are adding value to the group, glad to see you often.

Way to grind this AM … Let’s keep EH’ing, as I know many men will be putting “working out” on their 2019 resolutions.

SYITG
Peyton

BACKBLAST 12/10/18 Checking in on Sisyphus

PAX: Muck, LaLoyd, Mr. Fuji, Optimus, Oilermaker, Mufasa, Coors (QIC)

7 PAX rolled up to a pitch black, foggy setting at Patmos. We knew there were 7 of us based on our voices, but we couldn’t see where they were coming from. It didn’t help that heavy breathing obscured our vision as well. Regardless, we pushed through and started our week out right by doing the harder thing.

Warm-up:

30x SSH IC

15x Windmills IC

15x Arm circles forward and backwards IC

10x Perfect squats IC

10x Perfect merkins IC

Playground lap with buttkickers and high knees

The Thang:

Assemble at the bottom of the hill

10x Lt. Dans IC

10x Mt. climbers IC

10x Jump squats OYO

Sprint up the hill

20x WWI OYO

10x Merkins IC

10x Scorpion dry docks IC

Mosey back down the hill

Repeato

10x Burpees OYO

10x Plank shoulder taps IC

10x Mary Katherine lunges each leg OYO

Bear crawl up the hill

30x MNC IC

20x LBCs IC

15x Diamond merkins CC

Repeato

Mary:

25x American hammers IC

15x Row boats IC

10x Oblique crunch each side IC

1 minute plank

Moleskin:

Great job today! I couldn’t believe how dark it was this morning. I felt like I was blind throughout this workout. I was glad to have some Patmos regulars out there to help me find the way. I really enjoy the hill. I wish we had one like it at Troy. Everyone did a great job fighting through this workout. I thought it was awesome to see some guys take short rep breaks and then hop right back in and finish the sets. Keep fighting the good fight!

-Coors

PacRat’s 1-year Manneversary!

Date: 12/8/18
Q: PacRat
PAX: Bert, Scarecrow, Spur, Barricade, LaLoyd, Peyton, Optimus, Lights Out, Taxman, HHH, TANK, Mufasa, The Mick, Fonzie

On my way to NYC as I type this. This will be a big week at work, so pardon me while I get right to it:

WarmUp

SSH X20 IC
Bean Pickers X15 IC
Windmill X15 IC
Moroccan Night Club X20 IC
Hillbillies X10 IC
IST X10 IC

8-ct Cadre Hot Mike Man Makers X15 IC

12-ct Most Perfect Squats X10 IC

Stenil (Kentucky Merkin Complex) x10

  • Front leaning rest position for a count of 10
  • 10 Merkins IC
  • Front leaning rest position for a count of 10
  • 10 Merkins IC
  • Front leaning rest position for a count of 10
  • 10 Merkins IC

Church lap, end up at MO7S

Thang1

Split into groups – Count off by 2’s

Set 1
Both groups line up for sprints in the front leaning rest position
Group 1 – Mountain Climber x10 IC – Sprint!
Group 2 – Starts their mountain climbers when group 1 gets to x5 – Sprint!

Set 2
Both groups line up for sprints in the front leaning rest position as soon as their team completes the sprint
Group 1 – Mountain Climber x10 IC – Sprint!
Group 2 – Starts their mountain climbers when group 1 gets to x5 – Sprint!

Set 3
Group 1 – Hold heels for 10-count, then Sumo Squats x20 OMC – Sprint!
Group 2 – Starts their 10 count when group 1 gets to 5 – Sprint!

Set 4
Group 1 – Hold low elevator for 10-count, then Merkins x20 OMC – Sprint!
Group 2 – Starts their 10 count when group 1 gets to 5 – Sprint!

Circle Up
Stenil (KMC) X9

Thang2

Mosey to the blocks, bring a block to the church lot

1’s raise your hand. 2’s pair up with a 1.

We were light 1 block, so Scarecrow went to retrieve an additional block
While he was en route, PAX did burpees while we waited
Scarecrow returns…

PAX1 – Farmer carry 2 blocks to the light pole and back
PAX2 – Burpees AMRAP

PAX1 – Farmer carry 2 blocks to the light pole and back
PAX2 – LBCs AMRAP

PAX1 – Farmer carry 2 blocks to the light pole and back
PAX2 – Monkey Humpers AMRAP

Carry the blocks to the block field – circle up

Block complex X15 IC
Block curls X15 IC
Block press X15 IC
Block 1 arm rows (left) X15 IC
Block 1 arm rows (right) X15 IC

Put blocks away

Mosey to the flag

Mary

Good Mornings! X10 IC
Stenil (KMC) X7
(some PAX ended the set at 8:00a as we went slightly over time).

Moleskin

Awesome job guys! I’m humbled and honored by the PAX coming out and sharing this time with me. I’ve said it many times and I’ll say it again – F3 has been such a blessing in my life. I enjoy the workouts immensily, but 2nd and 3rd F’s are what made the biggest impacts in my life. It is difficult and awkard at times to make friends as a grown man. With family and work committments, all my time went into living. I’ve forgotten what it like having other like-minded, disciplined men encourage me and hold me accountable regarding moral and spiritual matters. Although I have far to go, I’ve come a long way – and I owe it to you all. As it is written in 1 Timothy 4:8, “For bodily exercise profits a little, but godliness is profitable for all things, having promise of the life that now is and of that which is to come.”. The exercise is just an awesome excue to get together, but let us remember the reason we are on this earth – John 3:16

Ironman sowed up at 8:00 and took a few group pics of us. I appreciate that my man.

73’s,

PacRat
KD9GNS