Veteran’s Salute

The PAXInspector Gadget, Anchor Down, Soda, Hacksaw, Hot Sauce, Generic, Hamlet
Workout Date11/12/2018
A.O. Dog Pound

With an average of 22 Veteran’s committing suicide daily, we did 22 of each exercise for the warm up. These men all need F3. Remember to keep inviting.

Warm Up:
SSH x 22 IC
IW x 22 IC
Mountain Climbers x 22 IC
Squats x 22 IC

Mosey to end of parking lot for B.O.M.B.S for Veteran’s Day! Partner 1 runs to end of lot and back while partner 2 does exercise.
50 Burpees
100 Overhead Press
150 Merkins
200 Big Boy Situps
250 Squats

Not walk to edge of parking lot for 11’s. Since Veteran’s Day was founded on 11/11.
Plank Jacks’ and Lunges. Do 1 plank jack run to other side of lot and do 10 lunges. Keep going until you make it to 10 plank jacks and 1 lunge.

Heals to Heaven x 22 IC
Flutter x 22 IC

Perform the Pledge of Allegiance to the American Flag
Anchor Down Ankle hurt
Turkey Day 8k
Convergence Thursday for Toy Drive

Fun with Burpees

The PAXInspector Gadget, Anchor Down, Double Windsor, Soda, Generic, Traffic Jam
Workout Date10/29/2018
A.O. Dog Pound

Since YHC is training for a Spartan, we had fun with Burpees.

Warm Up:
SSH x 25 IC
5 Burpees OYO
IW x 20 IC
5 Burpees OYO
Squats x 20 IC
5 Burpees OYO

Mosey to the wall in TR near Sunrift. Dips x 20 something IC. Hard to hear with the laughing due to a truck pulling a pallet with his hitch down the road. Derkins x 10 IC

The Thang:
Make our way to parking lot and line up:
Burpee Broad Jump all the way to opposite end and walk back. Plank while waiting
10 Burpees OYO, Lunge Walk to opposite end and do 10 Burpees OYO, walk back
Time for 7’s. Merkins and LBC’s
More 7’s. Burpees and Squats.
Finish how we started. 10 Burpees OYO, lunge walk and 10 Burpees OYO, walk back.

Almost to 100 Burpees, so mosey back to wall for Dips x 20 IC. Now 10 Burpees OYO.

5 Burpees OYO
Flutter x 20 IC
Hold 6″
Now into Heals to Heaven x 20 IC
Hello Dolly x 20 IC

IG Family with loss
Spartan Race in November
Can’t remember the other prayers, but all men need help.

Not Cold For Long

The PAXInspector Gadget, Honkers, Generic, Double Windsor, Soda, Generic, Ashy Larry
Workout Date10/22/2018
A.O. Dog Pound

SSH x 30 IC
Merkins x 20 OYO
Mountain Climbers x 20 IC
Jump Squats x 20 OYO
Little Baby ARM Circle x 20 IC

Traffic Jam decided to strap a 20 lb weight vest on YHC to slow me down. Challenge Accepted

Everyone grab a rock for a nice visit of TR. Mosey towards gas station near library.
Curls x 20 IC. Mosey to parking lot at gas station.
Goblet Squats x 20 OYO. Mosey to steps. Lunges walk past the retaining wall. Mosey to corner of town. LBC x 30.
Mosey to parking lot in front of Anytime Fitness. Tricep Extension x 20 IC. Mosey to walk near Tandem for wall sits with a rock. Recover and mosey to sunrift for some Dips x 20 IC. Heals to Heaven x 20 IC. Hello Dolly x 20 IC. Mosey back to AO. Still time so lunge walk to 3rd light pole. Next is curls x 20 IC. Goblet Squats x 20 OYO and Tricep extensions x 20 IC. Finally dump the rocks.

American Hammer x 20 IC

Prayers for Traffic Jam to sell his house.

Still Hot!

The PAXInspector Gadget, Honkers, Lobster Roll, Ashy Larry, Generic, Slow Pitch, Soda
Workout Date10/01/2018
A.O. Dog Pound

Warm Up:
SSH x 30 IC
IW x 20 IC
Mountain Climbers x 20 IC

The Thang:
Mosey to Sunrift for Dips x 20 IC
Squats x 20 IC

Indian Run from Sunrift north to next light and Do 10 Burpees OYO

Mosey back around almost to old AO spot in parking lot and partner up for some Booya Merkins x 20
Keep Partners for a normal DORA: 100 merkins, 200 squats, 300 LBC’s. Run up to top of hill.

Step over to picnic tables for more Dips x 20 IC and Step Ups x 20 IC. There’s a fence so man ups x 30 OYO

Mosey to actual old AO. Line up on Curb. Bear Crawl to opposite side of parking lot and do 5 Derkins. Bear crawl back and do 5 more Derkins.

Mosey back up to Sunrift for a set of calf raises. All 3 types x 10 IC

Back Scratchers with legs in air x 20 IC
Flutters x 20 IC
Heals to Heaven x 20 IC.

Praise: IG mom doing better
Flooding victims at Myrtle Beach.
Homes of Hope Golf Tourney Oct. 15.

Rock On!

The PAXInspector Gadget, Honkers, Anchor Down, Double Windsor, Lobster Roll, Ashy Larry, Slow Pitch, Deliverance, Hacksaw, Soda, Generic
Workout Date09/24/2018
A.O. Dog Pound

YHC took the Q after almost deciding to fartsack. I love a good challenge. Thanks guys for showing up and helping me get better.

Warm Up:
IW x 20 IC
Dancing Bears x 20 IC

The Thang:
Partner Up: Wheelbarrow down to second tree in parking lot. Do 5 derkins and return. Flapjack. Now that we are warm, grab a rock per team.

1. 200 Overhead Presses. P1 does exercise while P2 does suicides in parking lot.
2. 200 Goblet Squats.
3. 200 Flutters with Rock
4. 200 Curls with Rock
5. 200 Lunges with Rock

Almost had time to finish with an ab/rock exercise, but only had time for an American Hammer x 20 IC.

Great work to all men that decided to get better today. Double respect to Deliverance.

IG mom and brother in law need prayers
Generic and Deliverance traveling

Burps and Rocks

The PAXAshy Larry, Inspector Gadget, EIEIO, Honkers, Generic, Double Windsor, Slow Pitch (welcome), Kilowatt, Soda, Hacksaw
Workout Date08/20/2018
A.O. Dog Pound

Warm Up:
SSH x 30 IC
IW x 20 IC
Dancing Bears x 10 IC
Merkins x 10 IC
Arm Circles to get ready
Body Builders x 10 IC. This is an 8 count exercise basically adding a plank jack to a burpee.

The Thang:
Mosey to the rock pile and everyone grab a rock. Time for a FLORA 1-2-3. Dora’s evil stepsister.
1. 100 Merkins. P1 holds plank with feet on a rock while P2 does 10 merkins. Flapjack
2. 200 LBC’s. P1 holds 6″ and extends rock over chest while P2 does 20 LBC’s with rock high on chest. Flapjack
3. 300 Goblet Squats. P1 does 25 goblet squats while P2 holds low goblet squat. Flapjack

This went a little faster than I thought. Even thought the mumble chatter was getting bad, I decided to do a
Burp and Merk. We did this all the way to 10 and back down to 1. Starts with a burpee and a merkin. 2nd burpee has 2 merkins and so forth. Crowd Pleaser.

30 rock curls OYO
20 overhead triceps extensions OYO

Crab jacks x 10 IC
Crunchy Frog x 10 IC
Heals to heaven x 10 IC
Flutters x 10 IC

Gadget’s family. His mom and his brother n law need prayers.
Ashy Larry family and all men in Gideon House.

Fabreeze Graduation tomorrow night and Gideon House.

Training for a Spartan

The PAXGeneric, Hacksaw, Honkers, Big Ass Fan, Zebco, Kilowatt
Workout Date08/06/2018
A.O. Dog Pound

Disclaimer: Check

Warm Up:
SSH x 25 IC
IW x 20 IC
Cotton Pickers x 20 IC

The Thang:
Mosey to the baseball field for descending exercises at 4 corners. Start behind first base in the grass and go to right field, then left field, and finally behind 3rd base. Exercises: 10 Burpees, 10 Squats, 10 Merkins, 10 LBC’s…Then 9,8 and so forth. Hold plank while waiting on the six.

Mosey around field to swamp rabbit trail for 25 squats OYO. Al Gore while waiting.

Mosey about 100 yards, 10 Burpees, OYO.

Mosey to light pole, stop and bear crawl to next pole. about 50 yards and do 10 merkins.

Mosey to wall at Sunrift for dips x 20 IC.

Wall sits for about 1.5 minutes, then man ups x 20 OYO.

Freddie Mercuries x 20 IC
Heals to Heaven x 20 IC
Flutters x 20 IC

Found an awesome story about moving a stone in the Hartsville backblast. Shared, then prayers for Generic and his job search and men in general suffering from depression.

DORA for FNG’s

The PAXHonkers, Soda, Double Windsor, Anchor Down, FNG (Confused), FNG (Big Ass Fan), Kilowatt, Goose, Ashy Larry
Workout Date06/18/2018
A.O. Dog Pound

Mission Statement: Nailed
Disclaimer Given: Let’s work out

SSH x 20 IC
Mountain Climbers x 20 IC and HOLD
Alternating Shoulder Touches x 20 IC and HOLD
Merkins x 10 and HOLD
Plank for 30 seconds
IW x 20 IC

Now that the FNG’s are all warmed, time to mosey

The Thang:
Dips x 20 IC
Step Ups x 20 each leg OYO

DORA: Partner 1 runs to clock and back while partner 2 does exercise.
100 Burpees
100 Merkins. Had to call an audible since time was running out.
200 Squats.

Mosey back to wall for Dips x 20 IC

Heals to Heaven x 20 IC
Boxcutters x 20 IC

Welcome to Big Ass Fan and Confused
Prayers for JK2 Dad, Baby Back Marriage, Men in Gideon’s House, Goose traveling back to school
Carolina Reaper run in July. Located in TR.

Taxes Done at Q School

The PAXInspector Gadget, EIEIO, Double Windsor, Generic, Honkers, Clip On, FNG (Tuna Steak), Ashy Larry, Soda, Anchor Down, Fabreeze, French Toast
Workout Date04/16/2018
A.O. Dog Pound

Q School. Perfect time for an FNG

Mission/F3/5 Core Principles/Disclaimer

Warm Up:
SSH x 30 IC
IW c 20 IC
Merkins x 10 IC
Annie x 30 seconds each arm.
Dips x 20 IC

Thang: TAXES. Since you only have one day left.
Tony Hawk Burpees x 20 OYO
Alternating Shoulder Touches x 30 IC
XY’s x 30 IC.
Empty Wheelbarrow across parking lot. Partner exercise. Switch and come back.
Squerkins x 20 each partner.

Back to wall for Split Squats x 20 IC.

Back to AO to allow each of PAX to call out an exercise X 5 IC. Everyone nailed it.

Prayers for: Ashy Larry sister
Gideon’s House
Men missing from F3
Praise that French Toast is back
May 24 Homes of Hope Dinner
April 26 Ducks Unlimited Dinner
May 4. Swamp Rabbit 5K

Welcome FNG Tuna Steak.

Hillway to 7 and Cora Dora

The PAXSpackler, Inspector Gadget, Febreze, Anchor Down, Soda, JK2, Honkers, Deep Dish (FNG
Workout Date04/13/2018
A.O. Dog Pound

Had an FNG (Welcome Deep Dish!) so we stated the core principles, disclaimer, and mission.

SSH x 25 IC
Merkins x 20 IC
Imperial Walkers x 25 IC

Mosey down to football field and, inspired by Double Windsor’s backblast from Thursday, planned to do a Cora Dora. But first, we did a Hillway to 7 since the stairs at the football field are dangerously dark.

Squat x 1 & Merkin x 1 at the bottom of the hill.
Run to the top.
Burpee x 1 at the top.
Run back down.
Rinse and repeat 6 times until performing 7 of each exercise.

10 count from I.G.

Now for the Cora Dora:

Heels to Heaven x 100
LBC x 200
Flutter x 300

A bit of time left so a modified burpee builder around the football field:
1st corner – Merkins x 10
2nd corner – Merkins x 10 + Squats x 10
3rd corner – Burpees x 10
4th corner – regroup and mosey back to shovel flag.

Time for American Hammers x 15 IC


Prayers for Erin (Ashy Larry’s sister)
Prayers for JK2’s father
Prayers for PAX who haven’t posted lately