Author: F3 The Capital

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Impromptu!

9 PAX gathered on a crisp, no…a wicked cold morning expecting a Groundhog Day festival. What they got was a bit different, with a splash of Payne. Here’s what happened…

AO: Horizon

QIC: Maj Payne

The PAX: Magoo, 3-Mile, Brown Bag, Disco, Derail, Mayberry, Kombucha, Kodiak

WU: 20 x SSH, 10 x IW, 10 x WMH, 10 x Cherry Pickers, 10 x BWS. Let’s go!!

The Thang: Mosey onward to the playground for 3 x 10 Aussie Push-ups combined with 3 x 10 suspended Merkins on the ropes. Mosey again, bear crawl through the bike rack, then traverse the monkey bars. Continue to the parking lot for 1 x burpee per parking line moving all the way to the end for 24 x burpees. Once finished, plank until the 6 is in, then knock out 10 x Merkin. Bring it back on the other side for 3 x Big Boy Sit-ups per parking line. 17 lines equals 51 BBSUs! Once finished, Dead bug until the six is in, then knock out 25 x LBCs. We’re moving again! Mosey to the Discovery covered area for 3 sets of Step-ups and Derkins. 5 x high derkins / 20 x Step-ups, 10 x medium Derkins / 15 x Step-ups, 20 x Merkins / 10 x Step-ups. Let the mosey continue around the school to the Williamsburg entry for 3 x 15 Dips and 3 x 15 Lunges. Moving once again to the basketball court for a perimeter bear crawl. Once all PAX finish, knock out 10 x Merkin. Keeping it going bc it’s cold outside! Round the loop to the Discovery entry and circle it up.

Mary: 20 x Flutter Kick, 20 x Freddie Mercury, 20 x Heels to Heaven, 20 x Penguin Crunches, 50 x LBC.

Announcements: ARC Saturday! And see the monthly challenge — Abs to 80s tunes!

COT: Life throws curve balls, and we’ve got to be ready for them. F3 helps us to be mentally and physically ready to handle anything life throws at us, whether it be because we are physically fit or because we have this fellowship and faith that strengthen our minds and spirits. Be ready for whatever life throws your way! You can’t lead effectively if your not fit — mind, body and spirit!

Aye!

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Touring With Lt Dan

AO: The Patriot

QIC: Maj Payne

The PAX: Lucius.Road Kill, Bone, Wedding Singer, Speedo, Slapshot, Spokes, Citrus, Grease Monkey, Cable Guy

On this cool misty Monday morning, 11 pax, including Speedo, one of the OG, forced themselves out of the door and into the gloom for a classic traveling F3 workout. Guest appearances by Lt. Dan and the Merkin Bear made for a memorable experience, and a solid beatdown was had by all!  

WU: Mosey to pick up coupons and on to the basketball court. Place the coupons on the ground for later use. 10 x SSH, 10 x IW, 10 x LBAC front and rear, 10 x WMH, 10 x Cherry Pickers, 10 x BWS, 10 x Merkins IC

The Thang:
–       Mosey to the Arena. (10 x Box Jump Squats IC, 10 x Derkins) x 3
–       Mosey to the Tennis Court. (10 x Coupon Atlas Press IC, 20 x Mountain Climber IC) x 2
–       Mosey to Side Parking Lot. Lt Dans to 10
–       Mosey to far side of school. Merkin Bears to 6
–       Mosey to Tennis Court to grab Coupons for (Squat Thrusters x 10, SSH x 10) x 2
– Mosey to back to Field. 

Mary: 33 x Flutter kicks.
 
COT: Integrity is contagious. When YHC was in Louisville, one of the PAX at GrowRuck 21 was a HIM who displayed true integrity by holding strong to a commitment he made to his family and his employer about wearing a mask anytime he was in a group, even when most others chose not to do so. He wore one during the Friday Rally event. As the weekend progressed, and he continued to wear his mask, it impacted the cadre decision to require masks for the entire 14 hour ruck event crusher. This is not a story about whether one should wear a mask or not, but instead about doing something even though it may not be a popular option. His integrity inspired others. It was contagious in a very positive way. YHC encourages everyone to find ways to inspire others through your positive actions. Remember that one man’s actions can inspire many many others to positive actions. Do everything you can to be that man. 

Aye!
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Head to Toe

QIC: Fish Fry

AO: Patriot

Warm o’rama: SSH, Michael Phelps, Dragon Pose, Pigeon Pose, Knee Twists

The Thang: 18 Pax braved a humid morning to face a Tabata style workout with 35 yards out and back bear crawl/crawl bear that set the timer for 20 excises of at least 20 reps each:

20 Shoulder presses

20 Atlas Shrugs

20 tricep extension over head

20 Around the world

20 curls

20 single arm bent over row

20 stationary inch worms

20 sumo squat

20 bonnie blairs

20 foot release squats

20 hollow hold close grip chest press

20 straight arm extension

20 right elbow/left knee

20 left elbow/right knee

20 flutter kicks

20 static V arm pulses

20 plank spider man with leg lift

20 x  pushups

20 dolphin push ups

20 bear squats

Mary: Freddy Mercurys and Toy Soldiers

COT: I was reminded of 1 Tim 4: 7,8 this week “Rather train yourself for godliness; for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.” Today’s workout covered out whole bodies from head to toe. But we are more than just bodies; we are soul and spirit. Challenged the Pax to also grow their soul as they are recovering from their workout and train and strengthen their spirit as well.

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Take Me Out to the Ball Game

Q: Fish Fry

AO: The Patriot

Conditions: 75 degrees, humid, wet from storms last night

Pax: Sticks, Citrus, Wedding Singer, DNR Pax Slim from Louisville, DNR Pax Xray from Mountain View, Lucius, Cable Guy, Coconuts, Choo Choo, Fish Fry, Lazlo, Mayberry

Warm O’Rama: SSH, LBACs, Good Mornings, Downward Dog, Puppy Dog, Thread the Needle, Dragon Pose

The Thang:

Pax assembled on the Field of Dreams for some exercises to build their bodies for baseball. Pacer was a runner going around the bases and then rotating around the field, 3rd base coach, bench and on deck positions.

Runner exercises: 1st at bat were overhead block carry around the bases, 2nd at bat was bear crawl around the bases. YHC should have looked up the dimensions for an adult diamond as the bear crawl wound up be 120 yards. Whoof. YHC also attempted a break with a 7th inning stretch rendition of “Take Me Out to the Ball Game” between the first and second at bat. Seeing that effort falling on it’s face, he moved on to the dreadful bear crawl around the bases.

The remaining pax rotated positions as the runner completed his base run and did AMRAPs of the following exercises.

C-Squat Thrusters to work on getting low to catch the ball

P-Side Lunge to help with the wind up

3rd-Stationary Inch Worms to practice diving for those grounders

SS—Dead Stops Block Bells to work on those scoops

2nd—Curls to build biceps to pitch the ball for the 2-3-1 double play

1st—Front Lunges to stretch out for that throw

RF-Reverse Burpees. Since RF has nothing to do most of the time. This helps to work from getting up off the ground onto your feet.

CF-Backward Run to Fence and jump to touch top to rob the batter of that homer.

LF—Tricep Extensions for the long throw to cutoff to second

3rd Base Coach—Signal Taps to guide the runner

Dug Out (Work your way down the list until you are on deck)

Butt to Bench Squats

Al Gore

Diamond Merkins

Atlas Shoulders

Mountain Climbers

Bench Step Up

Bent Over Rows

On Deck—Around the world

After a rousing time, game was over and pax moseyed back for some mary.

Mary: Freddie Mercurys, Flutter Kicks, Pike Ups

COT: “If my uniform doesn’t get dirty, I haven’t done anything in the baseball game.” – Rickey Henderson. If you’re not engaged, if your not getting dirty and knocked around from whatever you are doing , then you are standing on the sidelines. Get engaged with your family, your work, etc. and get in the game.

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Citius, Altius, Fortius

AO: The Patriot

QIC: Lazlo

The PAX: Bone, Wedding Singer, Maj. Payne, Lucius, Jag, Bambino, Brown Bag, Coconuts, Wild Thing, Slapshot, Cable Guy, Sunshine, Choo Choo, Spokes

After being inspired by Sticks’ Monday Decathlon workout, the QIC decided we’d try out some of the less glamorous Olympic events today.

WARM UP: SSH x5, Slow BWS x5 (repeat x3)

Merkins x5, plank jacks x5 (repeat x3)

Cherry pickers

We closed the warmup and began the Olympic theme with a mosey around the track, led by Bambino bearing the Olympic flame (or an orange cone, it can be hard to tell the difference).

THA-THANG: 

The speed walk. This is an Olympic event where the goal is to walk funny. The F3 version of this was a coupon-bearing duck walk, from the goal line to the 20 yd line, leaving the coupon there in preparation for our next event.

Biathlon. The biathlon consists of cross country skiing, interspersed with target shooting. The QIC was stumped by the Exicon, however, because alternating jump lunges look like skiing, but go by Bonnie Blair. Olympian, yes, but in speed skating. Very confusing. So for a special one-day exception, we the PAX did alternating jump lunges, aka the Marit Bjoergen, named after the most decorated Winter Olympian of all-time, from Norway, and winner of 15 gold medals in cross country skiing. With that out of the way, the exercises commenced.

20 Marit Bjoergens, sprint to the 20, knock over your target (coupon), sprint back to the goal line. 

20 Marit Bjoergens, sprint to the 20, reset your target (coupon), sprint back to the goal line.

Repeat x3.

Curling. A popular Winter Olympics event, F3 style. PAX paired up. One was the sweeper, the other was the stone. The stone impression was a bear crawl to the 40 yd line, whlie the sweeper did a side-shuffle alongside, with an optional sweeping motion to coax the stone along. At the 40, flapjack, and return to the goal line.

Repeat x2.

Surfing. Your QIC was surprised to learn that this is an Olympic event. We couldn’t find a pool with waves large enough to surf, so we made our own. PAX spaced out every 4-5 yds in plank position, forming a line down the field. The PAX in the back of the line ran to the front. Whenever the runner passed the prone PAX, they would go from low plank to high plank, creating a wave. I swear it looked like a wave. For the next runner, they returned to low plank, and so on. We made it almost to the end of the field and back when all PAX had run twice.

Weightlifting. The F3 version of weightlifting was the Blockie. All PAX did Blockies OYO, until someone reached 25, and we were all finished. Thanks to Slapshot, most of the PAX were hardly out of the gate when we called time.

Table Tennis. A fast-paced sport. The PAX started at the goal line, sprinted to the 10, did 1 burpees, sprinted backwards to the goal line, and did another burpees. 5 times back and forth seemed about right for a point, and we called it quits.

Medal Ceremony. The PAX achieved heroic things today, and all were deserving of a medal. We moseyed to the medal platform (aka a wall). The 2022 Olympics will be in Beijing, and since that’s on the other side of the world, your QIC postulates that everyone will be standing upside down. To prepare, the PAX went balls to the wall, and held that position (or at least tried) while listening to the Star Spangled Banner. Fortunately it was not the Whitney Houston version, so there was a chance.

MARY: Continued the Olympic theme. 

Cycling: 15 Freddie Mercury’s IC

Sailing and Canoeing: 8 (or so) boat-canoe’s

WWIs: 15 of these in honor of the 1916 Olympics that never were

WWIIs: 15 of these in honor of the 1940 and 1944 Olympics that never were

COT: We talked about the Olympic and Paralympic ideals. The three Olympic ideals are:

Excellence, Respect, Friendship

The four Paralympic ideals are:

Determination, Inspiration, Courage, and Equality

That’s more profound than anything your QIC could come up with.