Author: F3 The Capital

AO: The Patriot

QIC: Maj Payne

THE PAX: Bone, Wedding Singer, Cable Guy, Lazlo, Coconuts, Lucius, 3 Mile, Flyover, Sticks

10 PAX gathered this glorious morning in the gloom to celebrate the beginning of another week. Blue skies and mid sixties welcomed the beatdown, and fun was had by all. Here’s what happened…

WU:

400 yd Mosey
20 x SSH
1 x Burpee
15 x Body weight squats
2 x Burpees
10 x Cherry Pickers
3 x Burpees
15 x Imperial Walkers
4 x Burpees
10 x Merkins
5 x Burpees

Thang 1:

Three (3) rounds of the following:

6 x Burpees
 10 x Bent over Rows
 15 x Coupon Squats
 20 x Overhead Press

Thang 2:

Then four (4) rounds of the following:

200 Yd Run
20 x Squat Jumps
15 x Merkins
10 x No Push Up Burpees

Thang 3:

Mosey to parking lot for three (3) rounds of the following:
20 Yds Broad Jump
20 Yds Backwards run
15 x Aussie Push-ups
15 x Groiners
10 x Hand Release Merkins
10 x Mountain Climbers (Hard Count – not in cadence)

Mary:

AO: The Patriot

QIC: Horsepunch

The PAX: Subprime, Dr. D, 90210, Maj Payne, Mayberry (DR PAX), Prenup, Deflator, Flutie Flakes (DR PAX Mustard Seed), Sludge, Fish Fry, Space Monkey (DR PAX F3 Hampton Roads), FNG Puddle Pirate, Jenner, Bone, Lucius.

17 PAX posted in the gloom to be horsepunched this A.M., and that is what they got!

Warm Up: SSH, WMH, IW, Merkins and recover.

The Thang: Begin in the lower left.

This is the last time the PAX will stand up for this workout. No more gettin up!! Begin with yer 100 yd bear crawl  (or crawl bear for Dr. D) to the opposite end zone. Then…

• Side toe to hand plank (x20)
• Boat canoe (x15)
• Soccer ball circle throw (x20)
• Shooting star plank (x15)
• Soccer ball v-ups (x10)
• Superman (x10)
• LBC (x50)

Panther Walk across end zone. This is much different than a bear walk, because it’s a panther.  Two completely different animals that only look similar when you’re drunk or tired. Keep your butts down!! Then move right into…

• Flutter kicks (x25)
• Reverse hold crunch (x25)
• R knee crunch (x20)
• L knee crunch (x20)
• Mountain climbers (x20)
• Plank knee to elbow w/ windshield wiper (x20)
• Roach crunch (x20)

Another 100 yd bear crawl. It’s so much easier the second time. Thank you may I have another!  Straight into…

• Plank jacks (x25)
• Shoulder tap planks (x25)
• American twists (x20)
• Bonni torture (x10)
• Arms high crunch (x10)
• Wheel of fire
• Ring of fire

After nearly 4 hours of planking, almost finished. Just a simple crab walk to start. And then…

• Cement block leg raises (x10)
• Sit-up to hip thruster (x10)
• Plank (high R/L, low R/L)
• Cement block heel ups
• Superman rollover
• Straight leg cement block sit up
• Heel touches

COT: We all have faith, and some choose to state it publicly, while others remain private. Either way, we all follow through with our intentions and strive to make the world a better place. Today, get out there, have faith, and make an impact in whatever you do!

AO: Olympus

QIC: Hightower

PAX: NAFTA, Roddick, Fishfry, HT

Warmup:
30 cadence SSH, Baby Arm Circles forward & reverse, Good Mornings, WMH, Calf stretch, 20 Merkins.

The Thang:
PAX took fellowship jog to honor local hero Army Staff Sergeant Shurer, recent recipient of Medal of Honor. Once there 50 air squats. Then continued jog to entrance of Lake Braddock, then 20 Derkins. Again continued jog around lake until arrived at playground, here split into 2 groups: group 1 :10 pull-ups, while group 2 feet on swings for leg crunches, then swap, Rinse & Repeat for 2 rounds.
Continued jog to top of earth dam, here PAX took on mental & physical challenge to Bear the Bear, 1/4 mile bear crawl across earth dam. Took sometime but we all made it across!! PAX needed time to recover!
Then PAX completed the full circle around lake, as we checked out options for logs to bring back next time, then jogged back to Olympus.

Mary:
25 cadence Flutter kicks, 25 little baby crunches, 25 box cutters, 10 forward leaning leg lifts.

COT: When we all woke up this morning, no one wanted to come outside in the cold and rain. But it’s because of the spirit of F3 that we overcome those feelings, to join each other outside. As the days get shorter and weather gets worse, each of us will be challenged to continue our commitments. Very thankful for the brotherhood and support from each PAX.

AO: the Patriot

QIC: Maj Payne

The PAX: Prenup, Dr. Dandelion, Noodle, Speedo, 90210, Lucius, Sludge, Jenner, DR PAX from F3 Columbia Eldrick!

10 PAX posted strong in the gloom on this 10th day of the 10th month. YHC was glad to be back from a month away, and knew it would be a special morning when Speedo emerged from his long bout of fart sacking to rejoin the pack. Here’s what we did…

WU: Wanted to make sure everyone was limber, and since Side Straddle Hops seem to help with that, we focused on completing a total of 100!

10 x SSH
10 x Willie Mays Heys
20 x SSH
10 x Imperial Walkers
30 x SSH
10 x Slow Merkins
40 x SSH

The Thang: Count off, 1-4 to make four groups total. Two workout stations around the track. First station at the formation area (near) corner, second station on the opposite side caddy corner. At any given time, 2 groups exercising at a station and the other 2 groups traveling between stations. Once every man in the traveling group arrives at the next station, release the group that is exercising and take over. At the station, AMRAP the designated exercise until the next group releases you. Rinse and repeat until the Q calls the halt.

Round 1:
Station A – bent over Rows with a Cinder Block
Station B – Diamond Merkins
Travel – Run 200m
Each group completed the circuit 2 times.

Round 2:
Station A – squat thrusters with a Cinder Block
Station B – Carolina Dry Docks
Travel – Run 200m
Each group completed the circuit 2 times.
Recover all pax to start point

Round 3:
Slide station B to opposite end of field (instead of caddy corner).
Station A – curls with a Cinder Block
Station B – Hand Release Merkins
Travel – 50-ish meters or yards, whatever your persuasion…of bear crawl, then mosey second 50-ish meters or yards. It might’ve been 60 since we started and finished at the end of each end zone. Too early in the morning for advanced math like that. YHC noticed that the mumblechatter was building, which meant that things were progressing perfectly.

Each group completed the circuit 2 times.

All gather back together at the start, then pair up, size matters. Single lap around the track buddy carry. Switch as necessary.

Bring it in for a very quick round of Mary:
10 x WWII
15 x Flutter Kick
and a ring of fire (5 Merkins ea) to complete the workout!

COT: YHC has been away for about a month at a course and was reminded there of something that F3 teaches every day — that we operate best as a team. It takes more than a simple group of PAX for anything special to truly form. The group must bond into a team, a brotherhood, through some kind of challenge. For us, it’s the shared pain, the breaking down and building up that we experience together in the gloom. Through that common experience, we form bonds that will serve us all when we need it. Remember to lean on those bonds and to lock shields when necessary. We all need to on occasion. Use those bonds to go out into the world and be the better brother, father, husband, co-worker or boss! Amen and Aye!

AO: The Patriot

QIC: Prince Harry

The PAX: Prince Harry, Noodle, Hightower, Lucius, Bone, Jenner and FNG Oops

Warmup: Two laps to start then moving around the circle for warmups – SSH, Hillbillys (knee to elbow), cross stretch (tap each foot with opposite hand) and arm stretches.

The Thang:
Copying two bits from previous workouts we started with a highlight from the Durham crew. Start off on the sidelines, 5 wolverines, bear crawl across, 4 wolverines, gorilla walk back, 3 wolverines, crab walk across switching direction halfway, 2 wolverines, duck walk halfway, finish with lunges and 1 wolverine.

Next moving over to the end zone, we picked up a partner exercise ~10 minutes of alternating between 10, 20, 30 yard shuttle runs and cinderblock curls and goblet thrusters.

Mary:
Ending with 10 mins of mary we went around the circle with little bitty crunches, box cutters, noodle ups (one leg crossed crunches), butt lifts, ring of fire (circle of 5 Merkins each), flutter kicks and shoulder taps.

CoT: Appreciate you all coming out here this morning. We do a lot of exercises I would otherwise not encounter and that is due to everyone making it out and bringing new ideas to make us physically and mentally stronger. Thanks for the hard work today and have a great week!