Author: F3 The Capital

Q:  Fish Fry

AO:  Patriot

The scene:  About 70 degrees, way humid and wet from storms last night

Pax:  11 Pax strong today with Fish Fry, LaForge, Moonshine, Vegan, Bone, Sunshine, Kodachrome, Dr. D, Jenner, Major Payne, Lazlo

Warmup:  Slow squats, seal jacks, lunge into warrior position, lunge into triangle stretch

The Thang:  YHC led the bold warriors through a workout of various Americana/patriotic songs to get us ready for celebrating Independence Day.

We began with an homage to the great American hero story of Rocky IV of Rocky avenging the death of his friend Apollo Creed by the evil Ivan Drago.  We reenacted the barn scene in Russia of Rocky doing hanging situps by doing War Hammers in cadence on the upbeats to the verses of “Living in America” by the legendary James Brown, and switching to Dollies on the chorus.  YHC is not sure how Dollies would help defeat Ivan Drago, but it certainly beat down the Pax.  YHC ignored the mumble chatter about the resemblance to jazzercise and moved on to the next number.

R.O.C.K in the USA by John Cougar Mellancamp was up next.  As before, exercise in cadence to the upbeats.  Aussie pullups on the bike rack to the verses and dips on the chorus.  From the bike rack, we moseyed to the benches for the next round.  Once we rearranged the benches, The Boss paced our workout of Split Squats into Derkins.  Though YHC could not keep up on the Derkins, he miraculously could keep the count to lead the brave men through the song.  Perhaps we need a new saying that those who can’t do, lead.

At this point, the workout strain was building up,but the crew was ready to go.  We broke from the workout in cadence to flat out exercise.  Bear crawl suicides were up next with American Bad A** by Kid Rock playing to provide some motivation for the grind.  Bear crawl to the first mark and then burpees, and crawl bear back were the drill.  Suicides started at the 5 year line and increased to the 25 yard line.  Burpees count started 5 and then dropped to 1.  Only a few elite Pax were able to complete the drill.

For the grand finale, just like any good 4th of July ended with fireworks, or “Firework” which was close enough.  Though the concept was incredibly corny, the exercises were anything but.  Returning back to our cadence theme, no American-themed workout would be complete without Merkins.  We did Merkins in cadence with breaks for star jumps on the chorus.  A few 10 counts were needed to get through this song.

We rounded out with some Mary of Freddy Mercuries, LBCs and even more American Hammers.

COT:  The simple thought from the COT came from a pattern that YHC noticed when curating the playlist for the day.   Many of the song reviewed for themes of love of America stemmed from a love of passions people have in America.  Songs honored warriors, praised farmers, partying, singing, faith, and a wide range of other things. From that, it was a good reminder to be about something.  Get up beyond the grind and think above the grind.  What inspires us is what prepares us to live for a greater purpose.

AO: The Patriot

QIC: Maj Payne

The PAX: FishFry, Lazlo, Poe, Wiffle (2.0), TwoPercent, Bone, Jenner, RedCard (2.0), Kool-Aid (DRPAX from C-Ville), Moonshine, Vegan

It was a beautiful morning in the Capital gloom, and 11 PAX posted at The Patriot for some ultimate fun!  Here’s how it went down.

WU: YHC was a minute late, and launched into the 5 burpee late penalty alongside Jenner and 2.0 RedCard, thus missing the WU exercises. It looked to be SSH, IW and a couple other exercises. Thanks to the PAX who dutifully began at 0530 sharp!

The Thang: Somewhat typical F3TheCapital Ultimate Frisbee! All PAX drop for a burpee any time the frisbee hits the deck. Each score results in some shared beatdown. Our normal routine includes 100 x LBC after each score. Today, we shook it up a bit.

1st score: Ol’trusty – 100 x LBC
2nd score: 50 x BWS
3rd score: With DRPAX Kool-Aid recovering from shoulder surgery, he removed himself from the mayhem of the Ultimate game and decided to run some 400m repeats. The PAX decided to join him after the 3rd score for a lap.
4th score: back to ol’trusty – 100 x LBC
5th score: there’s a rhythm to this – 50 x LBC
6th score, which came at the 0613 time mark, another fellowship lap with DRPAX Kool-Aid to finish up.

It seemed like we did a lot more burpees than normal, and didn’t have as many scores. It goes to show that F3TheCapital Ultimate Frisbee will catch up to you one way or the other! Total running amounted to about 3.5 miles for YHC. Plus or minus a bit for each of the PAX. Great time had by all!

No time for Mary.

COT: One of F3’s principles is that it’s open to all men. And it’s important to gather together to spend time with a group that becomes like an extended family. It’s also great to have 2.0s out to share in the fellowship. We gather to compete, and push ourselves hard to score, sometimes sacrificing our bodies (e.g., Jenner, TwoPercent…), and we love winning. It’s not about beating each other down, but instead lifting each other up and sharing in the joy of being outside with fellow PAX. Go out and share the joy, and lift up those around you to make the world a little bit better.

Aye!

AO: The Highlands

QIC: Maj Payne

The PAX: Jag, Toolbox, Trolley

Four warriors showed out for a good ol’ fashioned hot humid beatdown at The Highlands.  Most of what follows is the truth…

Warm Up
30 x SSH
Jump Squats x10
Plank 20 sec
Jump Squats x10
Mtn. Climbers x10 IC
Jump Squats x10
Plank Jacks x10 IC
Jump Squats x10
Ski Abs x10 IC
Jump Squats x10

The Thang:

Bear Crawl – Medicine Ball Pass Along
Line up across midfield of the soccer field close together. starting on 1 end, pax bear crawls together, rolling a 20lb medicine ball to the man beside him. Travel together rolling the ball down the line to the endline.
Crawl Bear – Ball Pass Along
Return to midfield same as above but with crawl bear

Lunge Walk Medicine Ball Pass Along
same as above but with lunge walk
Backwards Lunge Walk Ball Pass along-
Same thing but with Backwards Lunge

Bucket-o-Balls
YHC has a bucket of tennis balls with Exercises and reps written on them. Pax make large circle around the bucket, plank ring-o-fire style. 1 PAX bear Crawl to bucket pick a ball, crawl bear back and PAX does the exercise. We repeated around the circle x 3.

Medicine Ball Smash
PAX plank. 1 PAX does ball slams catching it off the bounce. PAX must catch the ball off the bounce 5 times consecutively to pass the ball to the next man.
Repeato with requirement to catch ball 7 times.
Due to popular demand as per Toolbox, catch ball 10 times (instead of a lap around the pitch to finish).

Mary: 

Around the horn with abs, finishing with a ring of fire!

COT:

One of the F3 principles is that workouts are conducted outside. Today was hot and humid, and we were blessed to experience it. Many don’t set a foot outside and they miss much of what our creator gave us — this amazing planet and all that it provides for us.  Sometimes it’s hard to brave the elements, but whenever we do, and we always do in F3, we feel like we’ve accomplished something good. Let that sink in. Feel good about it and go out in this world and make it better every single day!

Aye!

 

AO: The Patriot

QIC: Deflator

The PAX: Poe, Lazlo, Sunshine, Vegan, Lucius, Bone

Warm-o-Rama:
Tin Man Windmill x15
Shoulder Stretch x10
Super Good Morning Merkin x10
Copperhead Squat x15
SSHop x30Mosey
Perform Serpentine – PAX jog in place double distance apart and perform an indian run, where PAX shuffled left and right through the formation; next PAX faced left and traversed the formation; then PAX sprinted through the formation. Repeat X2 more times.

The Thang:
Mosey to the benches. Q produced a set of cards with an exercise and a mandate to perform 250 reps of each. first PAX picked a card and started the exercise. Remaining PAX rounded 1/2 the perimeter of the football field and returned to the exercising PAX, where they then joined and contributed to the rep count until the goal was achieved. Repeat-o until the deck was done. Exercises were merkins, jump squats, SSHops, plank jacks, mountain climbers, turf touchers, burpees (count downgraded to 200), dips, LBCs, and step-ups. Gas tank lights illuminated across the board.

Mary:
Mosey back to the starting circle. Perform F3 Name Recital, Banana Hammer, Speed Bike. Q called it with 2 minutes to spare.

Count and Name-o-rama performed somehow.

COT: Hebrews 11:1 – Now faith is confidence in what we hope for and assurance about what we do not see. Common language it’s that faith and fear cannot coexist. We took on a large rep count that on our own, we would fear accomplishing. The PAX left on their run BUT came back and helped finish the task. Faith took over any fear, over and over again. If you find yourself in fear, look to things that help build faith – in F3 that could be your fellow brothers who will be there for you time and again.

BOM and OUT.

NMM:
GREAT EFFORT by all PAX. It was a challenge, we were huffing and puffing, but we did it. I think we could have handled 250 burpees.

AO:  The General

QIC: Lucius

THE PAX: Trolley, Major Payne, JAG

THE WARM UP: SSH; windmills; downward dog; 20x Merkins; LBACs; fellowship lap

THE THANG:

The PAX performed 3 rounds of the following:

– 50 mountain climbers (4 count);

-50 body-weight squats;

– 200 meter run;

– 50 flutter kicks (4 count);

– 50 seal claps (4 count);

– 200 meter run

THE MARY:  Maj. Payne loves flutter kicks, so we did 50 more for an even 200 on the day.  Also 20x WWIIs; 25x Merkins; and 20x SSH.

COT:

Today’s workout was a shortened, ruck-free version of the Cadre Rooney workout, developed by and named in memory of a GORUCK cadre who passed away earlier this year.  Cadre Rooney was active and well-liked in the GORUCK community, through which he impacted many people and engaged in charitable work.  Even though he was only one man, he impacted many.  Consider how you can do the same.