Author: f3nano

AO: Bulldog

QIC: MicroChip

The PAX: CrotchRocket, Hydro, Mater, Refueler, Brisket, Ratatouille, DialTone, Hoff, Bolt, Nolan, Rikers, Gigawatt, Bobcat

WU: SSHs, Phelps into Arm Circles into Chinooks, Cherry Pickers,Hairy Rockettes, Side Lunges, Calf Stretches, Cobra Kai (Season 3 now streaming on Netflix)

Thang: Bootcamp Basics IC (we made it through 1.5 rounds of the below 3 sets) with sharing the cadence count out across the PAX.

• Chest Press x 30 ic
• Derkin x 15 ic
• Dips x 25 ic
• Plank Drags x 30

Lap around the track w/ coupon

• Goblet Squats x 30 ic
• Man, Maker Burpees x 10 ic
• Superman’s x 30 ic
• Single Arm Rows x 10 each side ic

Suicide Sprints x 4 (10,20,30,40 and 50 yards)

• Bent Over Rows x 30 ic
• Skull Crushers x 10 ic
• Bulgarian Split Squats x 15 ic each side
• Ax swings x 10 ic each side

Murder Bunnies / Walking Lunges Back (40 yards)

RINSE AND REPEAT

Mary:

• Reverse Crunches
• Heels to Heaven
• Toe Tappers
• American Hammers

COT: Talking about F3 and the motivation that the PAX is showing. LoCo is growing, we have had several new guys over the last 2-3 weeks and the group’s enthusiasm with the upcoming events is off the charts. The motivation that the PAX brings day in and day out is what motivated today’s Q to actually get up and get at it this morning.

Observations: #loco has a busy schedule of upcoming events including finalizing plans on a Ruck Challenge to take place in May. Good to see everyone posting regularly and the addition to the PAX over the last couple of weeks has been great.

AO: #thepatriot

QIC: Maguire

The PAX: (3) Wedding Singer, Cable Guy, Maguire

Warm Up:

SSH, Arm Circles, Imperial Walkers, Cherry Pickers, WMH

The Thang:

-400m lap

-15 burpees, 30 merkins, 50 squats

(repeat 5x)

Mary:

Flutterkicks, some stretches, LBCs

CoT: Kids do go to college and leave home. It does happen. When they ask to do something with you, even if you don’t want to, you probably should. Take advantage of the time together.

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Sparta, March 13, 2021

QIC: HT

PAX: Zeus, Gadget, Ashe, Roddick, Hoolihan, PopFly

Warm up:
20 IC SSH, Rocketts, arm circles, downward dog, cobra Kai, stretch hamstrings. Followed up with jog around field, high knee skips, butt kickers, karaoke, shake legs to loosen up before team race.

The Thang:
Borrowed Q from HorsePunch
PAX split into 2 teams of 3 each with 1 additional supporting both teams for total of 4 per round
Objective is to lap the other team, once the forth person pass the 1 person on the other team, race ends. Otherwise it continues until time runs out.
Attached map shows the sequence of exercises for each team, fourth man rings the bell each time he completes round.

Mary:
Fellowship jog pace around field, stopping at each corner for core. First corner 75 LBC’s, second corner 25 IC flutter kicks, third corner 25 IC Ins & Outs

CoT:
1 year ago today Covid 19 shut down our world. Thanks to the courageous healthcare workers we suffered through, however we can’t forget about the thousands of lives lost due to this pandemic. We’re not out of the woods yet, but things are improving. Prayers for all of our families, that we can be the leaders they need us to be.

AO: The Patriot

QIC: CableGuy
The PAX: Bone, Citrus, Clark, Elvis, Fish Fry, Flipper, Lucius, McGuire, Short Sale, Undertow, Wedding Singer
WarmUp: Side Straddle Hop, Itty Bitty Arm Circle, Willie Mayes Hayes, Cherry Picker, Down Dog, Fellowship lap around the track
The Thang: Pax paired up for Dora Round 1: 100 Merkins, 200 Plank Jacks (single count), 300 American Hammers (double count) with a 100 yard run as the travel. We then took a break to run the length of the field and back – one partner forward, one partner backward, maintaining 10 yards distance tossing a tennis ball back and forth. Three burpees when it hit the turf. We did a lot of burpees. Then Dora Round 2: 50 Burpees, 100 Body Weight Squats, 150 Alternating Shoulder Taps (three count), repeat tennis run; Dora Round Three, 100 Mountain Climbers in cadence, 200 side straddle hops in cadence, 300 LBC which was de facto Mary as we were over time at that point.
COT: Grind through the tough times to earn the good times. Nice warm day today feels all the more sweet given we gutted it out all winter through the snow and ice. Thank all PAX for motivating me to get out there in lousy conditions – now let’s enjoy spring.

AO:LoCo

QIC: Rikers (QIC)

The PAX: Jenner, Refueler, MicroChip, Bolt, Bobcat, Gigawatt, Shute, Hoff, Pre, Nolan, Mater, Mutumbo, Brisket, Beast, Dial-tone, Ratatouille, Silver (not pictured), WELCOME FNGs- Banjo, Brawny, & Crotch Rocket

WarmUp: SSH x 15 IC, Hairy Rockettes x 20 IC, MP x 15 IC, Mosey Buttkickers to crosswalk

The Thang: Mosey F2 pace around the school to top of Lurker (any said hill in the gloom that seeks to intimidate and oppress PAX)- Lurker repeats (6%grade .15m or .25m options) with Jacob’s Ladder modified to 11s- burpees at the top, crucible wide grip Carolina Drydocks at the bottom- rinse and repeat

Mary: Thank you Jenner- 30 IC flutter kicks of varying tempo, Freddie Mercury IC mid way modification of holding FM in honor of Maj. Payne’s M, and final LBCs x100

COT: Know the lurker(s) in your life and do not succumb to its oppression; whether infidelity, pornography, idols, alcohol…claim it and own it. I serve a God greater than any lurker, hill or valley, and He is always with me. I just have to let go of me and give it to Him. We do not face trials alone and avoiding the challenge or the pain it may cause will never allow us to grow stronger as HIMs.
Naked Moleskin: proud of this group! YHC lost IC during WU with lurking car in the parking lot but the PAX stayed together. I was amazed by turnout and I can send see the fitness growth of the LoCo HIMs. Despite a hill repeat workout, LoCo ensured no man was left behind, nor where we found him. EMs were seen and heard with our FNGs throughout. Not the best FNG workout but you guys crushed it!