Author: F3 The Capital

AO: The Patriot

QIC: Maj Payne

The PAX: Laforge, Bone, Three Mile, Sunshine, Apollo, Lazlo, Fish Fry, 2 Percent, Jenner, Sourdough

11 PAX posted in the Monday gloom for a grinder beatdown with new coupons present. YHC received a sandbag for year number 49 on the planet, and the PAX put it to work.

WU: SSH, IW, Good Mornings, WMH, BWS, Merkins

Fellowship jog to pick up a few cinderblock coupons for the circuit.

The Thang: Simple concept today — perform the designated exercise, with the bucket carry serving as the timer. Rotate once the bucket carrier finishes and passes behind the PAX as he runs to station 1 sandbag throw.  After all rotate through each station, PAX take off for the basketball court and touch the school wall. First man there touches wall, and all PAX turn around, wherever they are, once he gets there.  Good to see PAX racing to be first! Then repeat through all stations and run again.

1. Sandbag throw
2. Jump rope Ruck get up
3. KB swing
4. Cinderblock curl
5. Merkin/burpee
6. KB flutter kick
7. Cinderblock thruster
8. Cinderblock squat
9. Cinderblock press
10. Medicine ball vert throw
11. Bucket carry

Quick round of Mary.

COT: As always, an honor to lead the PAX. Today, you were a victim of YHC receiving a new birthday coupon and it was a fun beatdown.  Always look for fun in everything you do — go out and make the world better. Aye!

AO:  The Patriot

QIC: Jenner

THE PAX: Two Percent, Major Payne, Sourdough, JAG, Deflator, Apollo, Lucious, Hightower, Tea Party, and DRPAX The Duke from Davidson, NC.

10 PAX joined YHC for a hot morning in the gloom and were not quite sure what they were getting into when they saw the Q sweating already before the start. A show of hands meant that only 3 or 4 had participated in a vaunted Spartan Race. Alright, this is going to be interesting.

THE WARM UP: SSH; LB Arm Circles; Windmills; Intro to the “rest” or AMRAP exercises; Fellowship Lap;

THE THANG:

A Spartan race, specifically a Spartan Sprint, is a short race filled with obstacles like walls, rope climbs, water jug carry, bear crawls, and stadium stairs. This F3 Spartan beatdown will be similar, but instead of racing for time, we’re racing together and squeezing in AMRAP exercises during “rest” opportunities.

Here are the AMRAP exercises.

• Burpees x 5
• Reverse Burpees x 5 (perform a squat, fall back on hands, lift feet few inches off the ground, stand back up with a slight jump)
• Carolina dry docks with shoulder taps x 5

The Spartan Race:

• Medium wall climb and stand up with 10 seal claps
  • We all line up on the end zone and get numbered 1 through 11
  • The race starts. We run to the back wall, climb up, and perform 10 seal claps. Then we jump down and start our AMRAPs. A few seconds after the last one finishes, we get up and run over to pick up cinder blocks.
• Cinder block shoulder carry stadiums
  • The even numbers run the stadium, bear crawl down the ramp, and sprint back. The odd numbers carry two cinder blocks on their shoulder and run half the stadium and back. Those who are back early get more AMRAPs knocked out. Then we switch and repeat.
  • Sourdough finishes valiantly with just a scrape from the cinders. I somehow end up with random cuts on my arm and chest. This race is already making us feel like true Spartans. We carry the cinder blocks to the back grass hill behind the pull up bar.
• Sand Bucket Carry, Cinder Block Finger Pinch / Farmer’s Carry, and Hill Sprints
  • #1 grabs the 75lb. bucket of sand and carries up and around the first cone.
  • #2 and #3, #6 and #7, and #10 are sprinting up the hill around the high cones.
  • #4 and #5, #8 and #9, and #11 are carrying two blocks by squeezing them up and around the low cones.
  • Then we rotate. JAG is hustling and beating nearly everyone every time and knocking out more AMRAPS at the end of each rotation!
  • After 11 rotations, we run over to the playground.
• Rope Climb and Tree Touches
  • The odd numbers spot each other while each of them climbs up the rope. The even numbers grab a low lying tree limb on two other trees and perform 30 tree [toe] touches. Several finish early and getting in their AMRAPS. Our heart rates are pushing their limit.
  • Then we switch and repeat. Tea Party executes the tree climb with great form, using the S hook technique.
  • We then run over, grab the cinder blocks left at the bottom of the grass hill and return them. Time is running out, so we end with a Circle Of Trust.
• Extra credit: Dungeon Crawl
  • When YHC asked for help to return the stadium bench used to set up the Dungeon Crawl, several took the chance to see what this quick obstacle was all about. Awesome, let’s go do it.
  • Starting with the bear crawl, we crawled between the two benches until we got to the first spike (cone). Then, we performed the best flying push up we could to then bear crawl on the benches over the cone. Then, we drop back down to the ground to go underneath a barrier laid across the benches. Bear crawl to the 2nd and last cone and perform another flying push up to traverse over the cone. Then done. That’s it. Quick and easy-ish.
  • Two Percent looks like a flying squirrel on Mars and easily flies up and over the spikes.

MARY: 

Skipped. Spartans were born with ab muscles.

COT: 

The Spartan site has several quotes of inspiration. They had Frank A. Wright on there who said, “If you can find a path with no obstacles, it probably doesn’t lead anywhere.” So for those obstacles that in your life, don’t avoid them. Don’t fear them. You have the strength to get over them.

 

AO:  Patriot, about 75 degrees and 150% humidity

Q:  Fish Fry

Pax:  9 Pax demonstrated their physical prowess this morning.  Poe, Maj. Payne, Bone, Jenner, LaForge, 2%, Fish Fry, FNG Sourdough, and DRPAX Bono from Carolina

WarmORama:  Short mosey around the field since we had to get to it to complete on time.  We switched up exercises every 10 yards.  High knees, butt kickers, Frankensteins, Karaokes, bunny hops, long jumps and backward jogs were all in order.

The Thang: 

Partner 1 performed each exercise denoted below as Partner 2 backpedaled 50 yards, performed a ” Bobby Hurley” & jogged back to continue the exercise from the count accumulated by Partner 1. There was some mumblechatter amongst the Carolina contingent about refusing to do Bobby Hurleys but instead doing Larry Birds.  YHC ignored this chatter as he is not especially a big basketball fan and doesn’t want to get entangled in intrastate rivalries. 

YHC counseled the PAX not to get caught up in the soul crushing number of reps (900) and instead to think of the next 10-20 reps to do.  Without delay, the eager pax got to it.  The exercises continued until the repetition count stated below was met. 

1. Burpees (100). 
2. Imperial Squat Walkers (200). 
3. Big Boy Sit-Ups (100). 
4. Star Jump (200). 
5. Merkins (100). 
6. Dips on Benches (200).

Toward the end, YHC realized this workout was going to be more than 40 minutes of pain, even slightly reduced from its original form.  To fit the time, we went to best man format around the star jump/merkin switch, where best reps was added to the rep count of the group and we more rapidly progressed through merkins and dips to finish on time for Mary and COT.

Mary:  Bono led us in two favorite exercises from down south including Oh Yeahs, and Slinkies.  YHC finished out with Dead Bugs.

COT:  YHC shared that he tend to like like to build his Qs from scratch by starting with a theme and building on it.  He came across the basis of this workout in the Exicon when working on a previous workout and was enticed by the description of “40 minutes of pain.”  This reminded him that wisdom is often better learned from the lessons of others rather than having to find things out on your own.  As Proverbs 2:4 advocates, seek wisdom as you would great riches and you will find it.  Let us work to seek out wisdom in the Bible and in other wisdom literature and to apply it as we live out our lives.

 

AO: The Patriot

QIC: Maj Payne

The PAX: 3-Mile, 2 Percent, Horsepunch, Lucius, Subprime, Tea Party, Prenup, Jag, Jenner, Apollo, Fish Fry

Twelve PAX gathered in the slightly muggy Monday morning gloom at The Patriot for a welcome back beatdown from YHC. The following was crafted from a F3 Churham Big Kat-led beatdown.

WARM-UP:
1 lap around
15 x SSH/ 15 x IW/10 x WMH/10 x Perfect (slow) Merkins/ 10 x Perfect Burpee IC

ME:
Grinder Time:
Width of Field, 3 person teams, one on each side line and a runner, 2 minutes per set of exercises. Exercises were as follows:
Carolina Dry Docks —– Jump Lunges
Jump Squats —– Mt Climbers
Hand Release Merkins —– Shoulder Tap Plank
Flutters —– WW2s

To the baseball field:
One PAX every 5-10 seconds. PAX in wait assume the plank. Traveling Burpees to first base -> Bear Crawl to second base -> Broad Jump to third base then run to home plate for 20 Merkins. Then run the field perimeter. Repeat. Plank it out when complete.

Back to the Field:
Karaoke along baseline, run to half, karaoke across, backward run to baseline (always facing opposite goal)
Next , same idea, but penalty box with side Gorilla across, Gorilla forward, Gorilla back across and backward Gorilla back to baseline. *Much tougher than expected.

MARY:

Mosey back to the start for a quick Mary – 50 x LBC

COT:

It’s great to be back from vacation where I had the fortune of traveling to Oregon.  It’s a beautiful country, but when smoke from fires clouded the sky, it took away the fresh air that we often take for granted. The lesson is that we shouldn’t take what we have for granted. We’re blessed to have this morning in the gloom together. We’re blessed to have each other. Remember that and go out into the world and do everything you can to make it a better place for others.

Aye!

 

AO: The Patriot

QIC: Hightower

PAX:  HT, Lucius, Moonshine, 2 %, Bone, DrD, Sunshine, Poe, Lamar, Jag, FNG: 3-Mile

Warmup:

30 cadence SSH, Good morning, windmill stretches, downward dog, calf stretch, to up dog to sit twists, followed by 20 mericans.

The Thang:

Fellowship jog over to basketball court, where Samara waiting for us. PAX split into 2 groups. First group flip across court, then back again, then sledgehammer Samara, while extra guy slam ball 25# and squat thrusts 20# ball. While second group casualty carry & carry sand bag around school alternating positions. Then groups switched stations to Rinse & Repeat.

With time winding down YHC adjusted the plan for some group bear crawls. Staying in 2 groups, each PAX bear crawled to center of basketball court to drag coupon to other end. Then second group followed behind picking up any spare coupons. After 2 rounds of group bear crawls, all PAX jogged back to field.

Mary:

PAX knocked out 20 cadence flutter kicks and 50 LBC’s

CoT:

Reminder to open CSUAP channel for 9/11 stair details.

New post for new regional shirts, order closes 8/13.

Prayers that all PAX traveling on vacation stay safe.

Welcome Lamar just moves up from NC.