Col Hard Fax 

  • Monday June 21, 2021 
  • 0530- 0615 
  • ??º F and humid! 

Pax 

The Pax of: Hoosier, Tent City, Cottontail, Byrider, Pitino, Black Swan, and Polo were welcomed. YHC (Bruce Lee) was the QIC  

The mission of F3 was affirmed:  

The Mission of F3 is to plant, grow, and serve, small workout groups for men for the invigoration of male community leadership 

and the disclaimer dispensed.  

With the Pax assembled we rolled out for a short mosey up around the drop off loop and back to the parking lot for: 

The Warm-A-Rama 

  • The Motivator starting at 7 and working our way down from there 
  • Sun Gods, Chinooks, Reverse Chinooks, Cherry Pickers, Reverse Sun Gods all x10IC 
  • Hug Thyself – OYO 
  • Windmills x 10 IC 
  • String Rippers x 10 IC 
  • Imperial Walkers x 10IC 
  • Hillbillys (by request…sort of) x 10IC 
  • Mtn Climbers x 15IC 
  • Plank Jacks x 15IC 
  • Merkins x 20 OMD  

With muscle groups warmed, we moved right over to the location of: 

The Thang  

The Pax were greeted with an ominous sheet of cardboard and instructions that this would be an escalator workout. A list of 8 exercised with ascending reps were outlined. Once the first exercise was accomplished, the partners would alternate doing Burpees up to the prescribed amount and then run as prescribed around the parking berm and back to the starting point. The partners would then repeat the first exercise and add the second exercise listed, then run a lap, where they would repeat the first two exercises and then add the third exercise listed. The Pax repeated this until for as long as time allowed  

The exercises were as follows:  

  • 10 Merkins – SC; 2 alternating partner Burpees; run the loop 
  • 10 Merkins – SC, 15 Squats – SC; 4 alternating partner Burpees; run the loop backwards 
  • 10 Merkins – SC, 15 Squats – SC, 20 LSF – SC; 8 alternating partner Burpess; run the loop 
  • 10 Merkins – SC, 15 Squats – SC, 20 LSF – SC, 25 SSH – SC; 16 alternating partner Burpees; run the loop backwards 
  • 10 Merkins – SC, 15 Squats – SC, 20 LSF – SC, 25 SSH – SC, 30 Werkins – SC; 16 alternating partner Burpees; run the loop 
  • 10 Merkins – SC, 15 Squats – SC, 20 LSF – SC, 25 SSH – SC, 30 Werkins – SC, 35 Monkey Humpers – SC; 8 alternating partner Burpees; run the loop backwards 
  • 10 Merkins – SC, 15 Squats – SC, 20 LSF – SC, 25 SSH – SC, 30 Werkins – SC, 35 Monkey Humpers – SC, 40 Gas Pumps – SC; 4 alternating partner Burpees; run the loop 
  • 10 Merkins – SC, 15 Squats – SC, 20 LSF – SC, 25 SSH – SC, 30 Werkins – SC, 35 Monkey Humpers – SC, 40 Gas Pumps – SC, 45 Alt Shoulder Taps – SC; 2 alternating partner Burpees; run the loop backwards 

 We finished by completing one plateau evolution together of 10 Merkins – SC, 15 Squats – SC, 20 LSF – SC, 25 SSH – SC; 16 alternating partner Burpees 

 Omaha was called with the groups achieving anywhere from 6-8 rounds of fun! 

With that we circle up on our six for: 

6MOM 

  • Box Cutter x 20 IC 
  • Cindy Crawford x 15IC each side 
  • Plank Ring of Fire up to 60 
  • American Hammers x 20 IC 

Recover! 

Announcements 

– Ragnar – opportunity of a lifetime – August 13-14. Hit up Hoosier for more details and your HC! 

COT 

TAPs for Polo who is heading back to El Salvador the week following July 4th.  

TAPs for Snooki whose father is nearing end of life.  

YHC took us out with thoughts about being partnered up for The Thang. The hope was to reinforce the ways that ‘two are better than one’. If one falls, the other can help you up and how we need others in our life for encouragement, accountability, and fellowship. YHC encouraged us to think of a person in our life who has served as a mentor, a guide, or a form of accountability – to give thanks for that person and reach out to them to let them know of their impact. YHC then prayed for the Pax. 

Moleskin 

  • Tent City – great to meet you this am. This Pacific Northwesterner has a great interest in seeing the locust migration. Who can help a brother experience this phenomenon? 
  • Black Swan – Taking it to a whole ‘notha level with the coffeteria straight out of the front of the Tesla 
  • Cottontail –  fun to hear the origin of the name 
  • Pitino –  and West Va – no love lost in that relationship 
  • Byrider – pushing the heart rate to the limit yesterday, right back out for a beatdown today. To your health brother 
  • Polo – you’ve shown steadfast patience and love over the last year and a half – glad you get to go to ES soon brother! 
  • Hoosier – loved keeping pace together and you finding ways to make it happen – despite hurts and aches. Strong work! 
  • TClaps to all the men of Col Hard Fax who end their workout with 22 Merkins. 22 for the number of veterans who take their own life by suicide each day. Way to remember the needs of those in the veteran community – Aye!