Posted on by F3 The Capital

The Last Patriot (of 2019)

AO: The Patriot

QIC: Maj Payne

The PAX: Sharkweek, Jenner, Bone, Elvis, Sticks, YNAB, Lazlo

Eight PAX gathered in the late 2019 gloom for the last Patriot beatdown of the year. With the chill in the air temporarily gone, and fair temps prevailing, the PAX crushed the workout laid out before them. The following is a true story.

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First run over to grab some coupons (cinder blocks) and bring back to the end zone.

WU: SSH x 15, IW x 15, WMH x 15, LBACs front and rear x 10, Moroccan Night Clubs x 10,  Finkle Swings x 10, Copperhead Squats x 10

The Thang: The 3/4 mile dirty dozen: 12 exercises of 12 reps each with 100 yd run on track between each exercise, totaling 3 laps around.

  1. BWS
  2. Donkey Kicks
  3. 180 Jump Squats
  4. Mountain Climbers (IC)
  5. Broad Jumps
  6. Plank Jacks (IC)
  7. Jump Squats
  8. Dips
  9. BWS Kickers (IC)
  10. Bonnie Blairs
  11. Lunge Walk
  12. Shoulder Taps

The Thang 2: Farmer Carry Fun:

Round 1: Start at end zone, farmer carry two coupons 20 yds, 20 x hand release Merkins. Rinse and repeat x 5 to opposite end zone.

Then 10 x burpees, 20 x big boy sit-ups, 30 x Bonnie Blairs and finally sprint down and back the length of the field.

Round 2: Continue from end zone for 20 yd coupon carry, then 5 x BWS, 20 yd carry, 10 x BWS, 20 yd carry, 15 x BWS, 20 yd carry, 10 x BWS with coupon (cinder block squat), 20 yd carry, 5 x BWS with coupon (cinder block squat). Finally, sprint down and back and finish to…

Mary: A compilation of flutter kicks, LBCs, Freddy Mercuries, and Heels to Heaven.

COT: As we come to the end of the year, we reflect on both the past year and what we want to accomplish in the coming year.  It’s been a great year of growth, and we need to look forward to continuing to expand F3 in the Capital.  There are so many sad clowns out there that don’t even know they need F3 in their lives.  F3 changes men for the better.  It makes us better leaders, better fathers, better friends and just better people overall. The challenge is to go out and continue to bring pothers into the circle so that they can become better as well.

Aye!

 

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