Author: F3 The Capital

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Thunder but no Rain

AO: The Patriot

QIC: Flutie Flakes

The PAX: Hightower, Fish Fry, Speedo, Prince Harry, Breech, Soot, Flutie Flakes (Q)

6 Yorktown Vets and one Site FNG (Breech) decided to skip the Fatrsack and showed up (knowingly or unknowingly) for my AO VQ. Here’s what happened:

Warm Up:

SSH X20

IW X 15

Peter Parker x10

Parker Peter x10

Merkin x10

Low Slow Squat x 20

Partner Work:

Choose a partner, size does not matter

Up and Over (X10)
Partner 1 Plank while Partner 2 jumps over out-stretched legs and then army crawls under Partner 1. Flapjack

Partner Hand Slap Merkins (X20)
High 5 on the up

Leg Throws (x10)
Partner 1 gets on his Six and reaches behind him to grab the ankles of partner 2, who is standing above him at his head. Keeping ;the legs as strait as possible, Partner 1 throws Partner 2 legs to the ground. Left, center, right…That’s one. Do 10, then Flapjack

Musical Interlude: Thunderstruck

SSH during entirety of the song, except when you hear “thunder” do a Burpee (yes, it sucks!)

Mosey to track

Catch me if you can (1 lap)
Partner 1 runs, Partner2 does 5 Merkins and sprints after P1. When he catches him, P2 does 5 Merkins.

Mosey to the Wall

People’s Chair with Shoulder Press

Bals to the Wall and 5 Merkins

Donkey Kicks (x15)

People’s Chair with alternating Leg Raises

Mosey back to Center circle

Jack Webb ladder
1 Merkin, 4 shoulder presses; 2 Merkins 8 presses….Up to 7 Merkins and 28 presses and back down

Round of Mary

COT with Video Name-o-Rama

 

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MSU: Makin’ Stuff Up

AO: The Patriot

QIC: HorsePunch (subbing for Prenup)

The PAX: 6 Strong. HorsePunch, Dr D, SubPrime, Rusty, FishFry, and FNG Lucius.

Warm Up:
SSH
IW
Windmills
Frankenstein Walks
Dancer Walks
Merkins

The Thang:
Started with some bear vs. crab soccer.
Transitioned to a 15m sprint loop for 10 rounds.
Moved out to “run” the stadium steps but completed the evolution entirely bear crawling. Pausing in middle briefly to reassemble and BW Squat it out. Ran stadium stairs back after planking it out to collect all PAX.
A brief “break” of wall sits while subbing QIC figures out what was next.
Mosey’d to go visit ladies workout in the arena where we joined Bonni and Rachel for Deadlifts, Burpees, and Skaters.
Transitioned to arena bars for Aussie push-ups. 2 sets of 10 in cadence.
Mosey back to Patriot field for Mary.

6 rounds of Mary.

COT: Named FNG, and made the community stronger

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Stepping Up!!

QIC: Prenup

The PAX: Flutie Flakes, Bone, Fish Fry, Jenner, Subprime

Warmup: Fellowship lap

The Thang: Relay race-partner carry, bear crawl, 400 yard dash

Mini Murph with 3 sets Ten pull ups, 20 merkens, 30 air squats

Mosey to arena one group does stairs and Australian pull ups, other does 15 derkens, then dips until other group is done.

Round of Mary: flutter kicks, Bonny’s torture, ended with ring of Fire.

COT: focused on Major Payne’s 10:30 text asking Prenup to step up and when Major Payne calls, you answer the Bell.

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Teaming Up

AO: The Patriot

QIC: Co-Q Hightower & Prince Harry

The PAX: Hightower, Prince Harry, Dr Dandelion, Jenner, Noodle, Bone, BP, SubPrime

Warmup:

30 cadence count SSH, Imperial walkers, Good morning, Arm circles forward & reverse stretches. Then downward dog calf stretches, evolved into 20 merkins. Final warm up was fellowship jog around track, with high knees, butt kickers and karaoke.

The Thang:

Since Prenup didn’t make it the PAX lined up for Bear crawl to Heaven. Started at end zone, bear crawl 10 yards, followed by 10 air squats, then bear crawl back. Next crawl 20 yards, then 15 air squats, then crawl back. PAX increased 10 yards and 5 more air squats until we made 50 yards long. After recovery, Prince Harry took over the Q.

Next we made our way to center field and started off with some team relays. Split into two team, racing to the end zone, cranking out 10 merkins and back. The rest of the team waited in planks. Moving to the end zone, we finished with more relays at the end zone, racing to the 10, 20, 30 and back in between each.

Mary: Around the circle, little bitty crunches, flutter kicks, circle of merkins/ring of fire and more

CoT: Appreciate everyone coming out today for my VQ and Hightower for Co-Q’ing with me. Continue forward through the day, week, year with the same dedication to our families, friends and colleagues. Continue to lead and set an example for others in your community.

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Circuit Fun

AO: Olympus

Co-Q: HT & Roddick

The PAX: HT, Roddick, NAFTA, Mule, Glee, FNG Fishfry

Warmup:
PAX moseyed to circle to stretch. YHC started with 30 cadence SSH,
The Thang:
PAX then moseyed up to tennis courts for some bear crawls and crab walk. Then we moved around tennis courts, split the group into 2 groups. Fist group held balls to the wall and performed 10 shoulder taps, while second group did burpees. Switched positions, then Rinse & Repeat for 2 sets.

Then the PAX jogged over to fields where Roddick took over. At the fields there were 6 stations set up
2 rounds through the circuit:
1st station battle rope
2nd station Face pulls with band around a pole
3rd station 20lbs med ball slam
4th station 20 med ball tosses toward the sky
5th station lunges until station 6 was done
6th inch worm to push up 20 yds once done everyone switches

Shuttle run on the soccer field all in yards
10yds – 5 sec break then back
20yds – 7 sec break then back
30. 10 sec
40. 12
50. 15
60. 20
70. 30
80. 45
100. 1min and back for all

Mary:
Went around the circle for core exercises, which included Flutter Kicks, LBC’s, Heels to Heaven, ‘Merican Twists, T-Bone, more flutters.

CoT:
Congrats to Roddick passing his physical exam, also taking on his V-Q! All looking forward to his future Q’s! Welcome Fishfry!