AO: Theodore Roosevelt Island
QIC: Maj Payne, Early Bird and Hightower
The PAX: EarlyBird, Horshack, Bus Stop, Winkelvoss, Fonda, Miller Time, Cousin Eddie, FNG Brady, Dr. D, Subprime, Poe, Lucius, Deflator, JAG, Bone, Jenner, FishFry, Mule, Nano, PopFly, Hickory, Sam Adams, Buffet, Gatsby, 2.0 Apollo, 2.0 Banner, 2.0 PB, 2.0 Pinetar, 2.0 FNG Padawan.
It was a bright sunny and warm day in the Capital, which didn’t exactly seem like the gloom, but it would do. 32 PAX gathered on sacred F3 ground — at Theodore Roosevelt Island. The day marked one year since our F3 brothers from Carpex and Churham launched F3TheCapital officially, and the beatdown proved to be epic. Greatest was the addition of three new AOs recently. “The Highlands” launched this past Thursday at Virginia Highlands park in Pentagon City, and we’re adding two AOs in Alexandria to our map at Ft. Hunt and Mt Vernon high schools!
It was important to honor the island’s namesake, and we definitely did the Rough Rider himself proud. Here’s how it went down…
EC: Three hearty souls, Lucius, Hightower and Maj Payne, wandered the streets of Georgetown, walking from Key Bridge to Theodore Roosevelt Bridge and back for a bit of EC rucking. Great ideas were raised by all (mostly Lucius) about which Go Ruck event we should enter next.
Warm up: 10 x SSH, 6 Burpees, 10 x Imperial Walkers, 5 x Burpees, 10 x Willie Mays Heys, 4 x Burpees, 10 x Cherry Pickers, 3 x Burpees, 10 x Little Bitty Arm Circles (Front and Back), 2 x Burpees, 10 x Merkins IC, 1 x Burpee.
Thang #1 (Maj PAyne Q):
Mosey along the island trails, stopping occasionally for a TR quote. These quotes are worthy of consideration as we move along the path of life. Reader squat holds and PAX perform the requisite exercise until the quote reading is complete:
Derkins: “Bodily vigor is good, and vigor of intellect is even better, but far above both is character. It is true, of course, that a genius may, on certain lines, do more than a brave and manly fellow who is not a genius; and so, in sports, vast physical strength may overcome weakness, even though the puny body may have in it the heart of a lion. But, in the long run, in the great battle of life, no brilliancy of intellect, no perfection of bodily development, will count when weighed in the balance against that assemblage of virtues, active and passive, of moral qualities, which we group together under the name of character; and if between any two contestants, even in college sport or in college work, the difference in character on the right side is as great as the difference of intellect or strength the other way, it is the character side that will win.”
Burpees: “Here is your country. Cherish these natural wonders, cherish the natural resources, cherish the history and romance as a sacred heritage, for your children and your children’s children. Do not let selfish men or greedy interests skin your country of its beauty, its riches or its romance.”
Jump Lunges: “If there is one tendency of the day which more than any other is unhealthy and undesirable, it is the tendency to deify mere “smartness,” unaccompanied by a sense of moral accountability. We shall never make our republic what it should be until as a people we thoroughly understand and put in practice the doctrine that success is abhorrent if attained by the sacrifice of the fundamental principles of morality.”
Body Weight Squats: “Nothing in this world is worth having or worth doing unless it means effort, pain, difficulty. No kind of life is worth leading if it is always an easy life. I know that your life is hard; I know that your work is hard; and hardest of all for those of you who have the highest trained consciences, and who therefore feel always how much you ought to do. I know your work is hard, and that is why I congratulate you with all my heart. I have never in my life envied a human being who led an easy life; I have envied a great many people who led difficult lives and led them well.”
LBCs: “Life is a great adventure, and the worst of all fears is the fear of living. There are many forms of success, many forms of triumph. But there is no other success that in any shape or way approaches that which is open to most of the many, many men and women who have the right ideals. These are the men and the women who see that it is the intimate and homely things that count most. They are the men and women who have the courage to strive for the happiness which comes only with labor and effort and self-sacrifice, and only to those whose joy in life springs in part from power of work and sense of duty.”
Burpees: “There is not a man of us who does not at times need a helping hand to be stretched out to him, and then shame upon him who will not stretch out the helping hand to his brother.”
Merkins: “It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”
Dry Docks: “We despise and abhor the bully, the brawler, the oppressor, whether in private or public life, but we despise no less the coward and the voluptuary. No man is worth calling a man who will not fight rather than submit to infamy or see those that are dear to him suffer wrong.”
Thang #2 (Earlybird Q):
Jacob’s Ladder x 5 – run up hill, 2 burpees, repeat and increase burpees by 2 each additional time up
Dealers choice, sprint stairwell to stairwell, exercises at the top of each:
1 round pistol squats to 16 (Winklelvoss)
1 round protractor (Fonda)
1 round dips to 20 IC (Miller Time)
1 round Russian twists to 20 IC (Bus Stop)
Thang #3 (Hightower Q):
NanoShuffle: Split the PAX into 2 groups, with 5 coupons, objective to move the group to opposite end os Roosevelt memorial circle. Coupons start in rear, first pass medicine ball overhead, second pass block underneath, third pass block on right side, forth pass rucksack on left, fifth pass sandbag from your shoulder, then run to the front. Continue passing coupons until Group makes it to opposite side behind memorial.
Mary:
Mix of Superman’s, wide leg lifts, to flutter kicks
CoT (Hightower):
Special prayers to Nano’s dad and PopFly’s family.
Prayers to us fathers and our own fathers, as Sun we all celebrate Father’s Day.
Motivation that we all Carpe Diem, seize the day, don’t take these moments or granted.
Congratulations to all of us making our first anniversary with F3 The Capital.
F3 The Capital 