Author: F3 The Capital

AO: The Patriot

QIC: Maj Payne

The PAX: Lucius, Bone, Surely, Subprime, Citrus, Maguire, Sunshine, Lazlo, Undertow, Cable Guy, Fish Fry, Petro

Lucky 13 PAX posted this Friday gloom at The Patriot. Frost covered the ground, and the footing was definitely not sure, but these obstacles could not stop the select #HIM whose desire was to continue moving to advantage! The task before them was not easy, but it was fairly simple — an escalator beatdown that only went higher!

WU: SSH x 40? (or however long it took for all stragglers to grab a coupon and join the circle), IW x 10, WMH x 10, Cherry Pickers x 10, BWS x 10, then slow BWS x 10, and finally 10 x Merkins IC.

The Thang: The Escalator!

5 x Burpee, then a lap (around the turf area due to the track being more akin to a skating rink. Safety is important too!

5 x Burpee, 10 x Merkin, then a lap.

5 x Burpee, 10 x Merkin, 15 x Coupon Curl, then a lap

5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, then a lap

5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, then a lap

5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, then a lap

5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, then a lap

5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, 40 x 2-Count SSH.

Time for Mary!! And yes, the Mountain Climbers were particularly terrible.

Mary: 10 x Flutter Kick. Can’t have Mary without Flutter Kick. Pretty sure that’s illegal, at least for a MP Q. Then 50 x LBC

COT:

I’m stronger because I had to be,
I’m smarter because of my mistakes,
Happier because of the sadness I’ve known,
and now wiser because I learned.

Every challenge you face today makes you stronger tomorrow.
The challenge of life is intended to make you better, not bitter.

With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident, and more and more successful. So keep taking steps forward. That is what makes you a leader in whatever capacity you are: as a husband, a father, a son, a brother, a teammate, a friend.  At work and at home. Embrace the challenges!!

Aye! 

It’s not easy beating the fartsack monster when the flakes are falling from the sky, the wind is blowing and the temps are in the frigid zone. But six #HIM did just that this Monday morning to knock out some circuit sets of Payne! With chains dragging, battle ropes swinging and a bit of cover from the High School building entry area, spirits rose up to defeat the gloom once again! Here’s how it played out…

AO: The Patriot

QIC: Maj Payne

The PAX: Lazlo, Spokes, Cable Guy, Slapshot, Wedding Singer

WU: 20xSSH, 15xIW, 10 xWMH, 10x Cherry Pickers, 10xBWS

The Thang:

Mosey to the arena for some circuit training.
Station 1 : 10 yd bear crawl down /crawl bear back w/chain drag (timer)
Station 2: KB squat
Station 3: LBC
Station 4: Battle rope
Station 5: Tricep kickbacks
Station 6: Band curl

Station 1: Wall balls x 10 (timer)
Station 2: LBC
Station 3: Battle rope
Station 4: KB swing
Station 5: Seated band rows
Station 6: Jump rope

Mary: No Mary today. time flies when you’re having fun!

COT: Lots of darkness exists in the world these days, but there is also so much to be thankful for in our lives. Thank you Lord for the ability to gather today. Life continually throws curveballs at us all and the opportunity to gather together in fitness, fellowship and faith helps us all to make it through the gloom together as brothers. Help us to continue making ourselves stronger and better, to be better husbands, fathers, brothers, sons, work colleagues or whatever role in this world we serve. Help us to bring others into the PAX so that they may discover what we all have found.

Nine PAX gathered in the gloom for a strong finish to the work week as they looked forward to a masked Horsepunch F3TheCapital Ultimate Frisbee Q. Due to unforeseen conditions however, this Q would be remote. The PAX embraced it, and charged forward into the friendly competition, and all continued to build the fitness, fellowship and faith that we all crave.

AO: The Patriot

QIC: Horsepunch (First remote Q ever!)

The PAX:

WU: 20xSSH, 15xIW, 10 xWMH, 10x Cherry Pickers, 10xBWS

The Thang: Ultimate Frisbee (wearing facemasks). One burpee for all PAX whenever the frisbee hits the ground. 10 x burpee for all whenever a team scores. All said and done, the PAX completed 100 burpees for the workout — contributing to the daily MABA count (H/T F3 St. Louis for the MABA inspiration!)

COT: You never know how life is going to come at you, and this A.M., that was proven again! Horsepunch served up the first ever remote Q, and the PAX crushed it. That’s what we do in life — adapt and overcome. And we don’t do it by ourselves. We always have to lean on others! From the Sky Q to our families to our F3 brothers — we need others to make life work. Keep that in mind and spread the support you receive outside of this circle. Let’s look for ways that we can help others who need some essential support as well!! Always be headlocking! If you’re not growing, you’re dying!

Aye!

AO: Horizon

QIC: Maj Payne

The PAX: Sticks, 3-Mile, Kodiak, Attaché, Einstein, Magoo, Mayberry, Kombucha, Horsepunch, Subprime, FNG DoubleDip

WU: SSH x 20, IW x 15, WMH x 10, Cherry Pickers x 10, LBACs front and rear x 10, Copperhead Squats x 10.

The Thang: Mosey to grab some cinder block coupons.

Pair up.  Knock out the following exercises Dora style, but one PAX does SSH on way down, then BWS on way up while the other knocks out the exercise.  Swap as necessary.  Then, do the burpees together (each PAX does all).

Exercise: 100 x walking lunges
10 x burpees

Exercise: 90 x Cinderblock curls
9 x burpees

Exercise: 80 x BB sit ups
8 x burpees

Exercise: 70 x Mountain climbers (HC – “2-count”)
7 x burpees

Exercise: 60 x Cinderblock press
6 x burpees

Exercise: 50 x jump squats
5 x burpees

Exercise: 40 x Cinderblock squats
4 x burpees

Exercise: 30 x Cinderblock Merkins
3 x burpees

Exercise: 20 x Bent over rows
2 x burpees

Exercise: 10 x Thrusters
1 x burpee

Hold plank to pick up the six!

And back up…

1 x burpee
Exercise: 10 x Thrusters

2 x burpees
Exercise: 20 x Bent over rows

3 x burpees
Exercise: 20 x Bent over rows

4 x burpees
Exercise: 40 x Cinderblock squats

5 x burpees
Exercise: 50 x jump squats

6 x burpees
Exercise: 60 x Cinderblock press

7 x burpees

Exercise: 70 x Mountain climbers (HC)

Made it to 7! 

Mary:

And perfect for seven minute abs — Mary!!  If you’re not happy with first seven minutes, we’re gonna send you the extra minute free!! Or is it six minute abs??

COT: Way to push through the sets.  Each set represents a challenge that we face in life.  Gotta push through them as they come.  Embrace them, and view them as gifts.  We don’t improve if we don’t have challenges in our lives.  All that we experience every day provides opportunity for us to improve.  Embrace the suck.  It will make you a better man!

Aye!

AO: The Patriot

QIC: Maj Payne

The PAX: Sticks, Brown Bag, Lucius, MaGuire, Roadkill, Sunshine, Lazlo, Cable Guy, Wedding Singer, Citrus, Slapshot, 3-Mile, Rebar

Almost 15 PAX gathered in the gloom to start the week at the Patriot. Bone made an appearance, but decided that he’d prefer to risk his life in another fashion, plus he may have gotten after the Merkins a bit too much this past week. So, 14 PAX continued forward, undeterred by the potential peril that awaited them. Here’s how it went down, and the following is mostly a true story.

WU: SSH x 20, IW, x 20, WMH x 10, Cherry Picker x 10, Mountain Climber x 20, Merkin x 10

The Thang: First mosey to the parking lot, or rather the walkway next to the lot for a quick pyramid: 5 x Derkin, 5 x Aussie Pushup, 10 x Merkin, 10 x Aussie Pushup, 15 x Erkin, 15 x Aussie Pushup, 10 x Merkin, 10 x Aussie Pushup, 5 x Derkin, 5 x Aussie Pushup.

Next mosey over to the lot for some Dora. It was actually intended to be just plain ol’Dora, but the facilities team at YHS helped us to spice it up with some Russian Roulette Dora as they pulled into the parking lot and performed some near misses of PAX knocking out first 100 x Merkins, then 200 x BWS, then 300 x LBC as partner teams. Alas, no casualties as the PAX mobilized and conducted impromptu road guard duties.

Next, mosey to the baseball fields and the right field fenceline for a bit of a crawl bear down, bear crawl up, burpee routine. Start at one burpee and move to six burpees with a crawl bear, tap the fence, then bear crawl up.

Lastly, mosey on to the gauntlet, where souls can be crushed, and perform a bear crawl, lunge walk sequence, switching exercises at each light post, finishing up at teh entrance to the stadium.

Mary: Props to Lazlo for getting the PAX started on Mary as YHC encouraged the six. Several exercises were performed, with a closing of 50 x LBC and 10 x American Twists (Like Russian Twists, only better!)

COT: YHC sometimes is suckered in to watching sappy movies with the the M, and last night was no exception. On the menu was a Katie Holmes, Josh Lucas flick called The Secret: Dare to Dream. One of the most impactful scenes was when Josh Lucas’s character talked about how our thoughts attract things with a force that we cannot see, but is definitely real. Elite athletes do this through visualizing every stroke of their swim, or every step of their race, or of the perfect pass, or whatever it is they do. They focus intently on what success looks like, thinking about what they want, not what they don’t want. We can and should do the same every day. There’s a lot that can distract us away from the things that we want, but we must make ourselves strong and resilient so we can perservere through and bring light into the world. we owe it to ourselves, our families, our friends and anyone we come into contact with!

Aye!