When: 7/13/2018
Q: Deflator
The Pax: Major Payne; Horsepunch; Dr. Dandelion; Hightower; Leprechaun; NAFTA; FlutieFlakes (DR); Shamrock; Subprime
10 PAX converged at #Yorktown to partake in the opportunity to get better together. YHC on the Q prepared a taste of F3 Hampton Roads.
Warm-o-rama
SSHops x33, 1 Burpee, Don Quixote x15, 2 Burpee, Merkin 1.5 x10, 3 Burpee, Copperhead Squat x15, 4 Burpee, Ski Jump x15, 5 Burpees
Mosey around the track and perform the F3 Jody (Hampton Roads original):
WELCOME TO THE GLOOM, THIS IS F3!
SING THE PRINCIPLES ALONG WITH ME
THE FIRST ONE IS: WORKOUTS ARE FREE
I DON’T PAY YOU, AND YOU DON’T PAY ME.
THE SECOND ONE IS: OPEN TO ALL MEN
BRING AN FNG EVERY NOW AND THEN.
THE THIRD ONE IS: WE’RE RAIN OR SHINE
HOT OR COLD – FARTSACK? DECLINE!
THE FOURTH ONE IS: ROTATE THE Q
ONLY Q WHAT YOU CAN DO.
THE FIFTH ONE IS: END WITH CIRCLE OF TRUST
HOLD YOUR NOSE IF YOU MUST.
THOSE ARE THE PRINCIPLES OF F3
GO BE THE BEST MAN YOU CAN BE!
ONE MORE THING BEFORE I GO
CATCH ME IF YOU CAN, DON’T BE TOO SLOW
3-2-1 SPRINT!!!
And we sprinted.
Mosey to 50-yard line of Patriot Stadium. Partner up and perform exercise combinations as follows (4 Sets of 5, 10, 15, and 20 Reps for each combo)
Handclap Merkins – Squats (first exercise done with partner in the middle; each PAX then runs to the end zone on their side and performs the second exercise; meet again in the middle)
Partner Situps – Jump Squats
American Hammers – Overhead Claps
Plank Jacks – Jumping Jacks
Flutter Kicks – Ski Jumps
Partners switched between combinations.
Having integrated enough “Mary” into the workout, Q decided it was Bear Crawl Ring of Fire time. PAX lined up in a circle in Bear Crawl position, and began crawling in said circle. Each PAX took a turn calling “STOP”, leading the group in 3 Merkins, and then calling “GO” again. Its a slow but guaranteed smoker.
Count-o-rama and Name-o-rama performed successfully amid some huffs and puffs (YHC included)
COT: Main exercise routine exemplified how we can be split up but we eventually pull back together as a brotherhood – we started to organize in the end zones and in the middle and performed exercises together, despite my efforts to keep shaking things up. Well done. You passed!
NMM – it was a pleasure being on the Q for my first time in the region. Looking forward to more and working to expand the region into Maryland. Stay tuned!
F3 The Capital 