Date Time Group: 09SEP2020 0530

AO: Top Rope

Weather: 43F, breezy, light drizzle, overcast, soaked streets

PAX: (8) Armbar, LPC, Magic, Othello, Skipper, Patton, Griswold, Nightcrawler

Q: Nightcrawler

Greeted the PAX. This is F3. Our mission is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership. 

Five Core Principles: Free, Open to all men, always held outdoors, peer led in a rotating fashion, and ends in a Circle of Trust

No FNGs. Disclaimer. PAX were told today is going to be a little different as the focus is on individual effort. YHC is doing IPC tomorrow morning. That was in my mind when putting together this beatdown, so I’m still going to go hard today. Shortmosey to parking lot due East of Aldrich. 

Warm-O-Rama (all IC x 12)

– Side Straddle Hops 

– Nordic Track 

– Good ‘Ol Boys 

– Windmills 

– Alternative Shoulder Taps 

Mosey to start point for The Thang

The Thang:

Top Rope has consistently held a professional wrestling aura. Not today. Today the Top Rope outlines a heavy weight boxing match between you vs. YOU. Work hard. Do the exercises right. Workout was explained and performance standards for each exercise were discussed and demonstrated. 

Each lamp post lining the street represents one round of a 12-round boxing match. There are two sets of exercises which alternate between odd & even rounds. The round number is the number of exercises done at each station. Upon finishing the 12thround, complete 12 burpees, turn around, then alternate jogging, running, jogging, running, jogging, etc. between lamp posts back to start point. Rinse and repeat until “Omaha” is called.

Rounds 1, 3, 5, 7, 9, 11: Merkin, Big Boy Sit Up, Jump Squat

Rounds 2, 4, 6, 8, 10, 12: Carolina Dry Dock, Leg lift, Bonnie Blair (1 per leg = 1 rep)

Prior to start the following quote was read…

“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’” – Muhammad Ali

Heavy breathing/grunting were experienced by all in fairly short order. Armbar headbutted Othello (we don’t think it was intentional). PAX stayed together for 9-10 rounds, then the meat eaters pulled away. We worked for about 20-25 minutes before Omaha was called. YHC made it through 12 rounds + 6. Sugar Rays were 12 rounds + 9ish. Mosey back to the shovel flags. 

6 MoM

“Verti-Go”: PAX stood in circle one arm length apart. Assumed plank position (heads in the center). In unison, plank walk full rotation counterclockwise. Halt. Plank walk full rotation clockwise. Halt. 10 sec plank hold. 

12 BBSU, 12 leg lifts. Leg lift iso-hold down position (heels 6”from ground), leg lift iso hold up position (heels to the sky), Leg lift iso-hold down position – Rosalita style (heels 6” from ground), leg lift iso hold up position – Rosalita Style (heels to the sky).

Name-O-Rama, Announcements: IPC schedule, VQs this week, 9/11 Ruck on Saturday for Oscar Mike, prayers for family and friends of District 66 student recently committing suicide.

CoT: Iron Pax beatdowns brought me face to face with a very negative voice in my head. “You can’t do it.” “You’ll fail.” “You’re not good enough.” Admittedly, the voice is familiar to me. I hear it nearly every day, but it’s usually diluted by the noise and rhythm of the day. Never before had it held my attention SO completely and unopposed. It was my cell mate in the Iron Pax “hurt locker. It was loudest, and most lethal, when I was most vulnerable. The shit got personal. Iron Pax is no longer about the beatdown for me. It’s about pushing myself physically far enough that I can confront the voice – the little “you” in you v. YOU. This confrontation makes me wonder… where else have I grown accustomed to destructive habits of thought and action? Where have you? (Ended with the following two quotes by the late, great Muhammad Ali…)

“Impossible is just a big word thrown around by small men who find it easier to live in the world they’ve been given, than to explore the power they have to change it. Impossible is not a fact. It’s an opinion. Impossible is not a declaration. It’s a dare. Impossible is potential. Impossible is temporary. Impossible is nothing.” 

“If your dreams don’t scare you, they aren’t big enough.”

3rd F: Moment of shared silence and personal intentions to Sky Q.

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Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.


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