Author: F3 The Capital

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Figure it Out (Again)

AO:  The Patriot

QIC: Lucius

THE PAX: FNG Catfish; Geek Squad (DR); Apollo; Bone; Deflator; Jenner; Maj. Payne; Prenup; Sam Adams; Sunshine

11 PAX joined at The Patriot for a fun-filled Friday competition.  With coupons.  Here’s what happened:

WARM UP:

SSH; Cherry Pickers; Imperial Walkers; High Knees

THE THANG:

Diamonds of Sevens:

The PAX ran from corner to corner of a diamond (square) on the field, performing the following at each corner: 7 x burpees; 14 x Merkins; 21 x flutter kicks (or LBCs); 28 x BWS

Friendly Figure it Out (FFIO):

The PAX split into two teams (one faster; the other slower) and raced to move a collection of sundry and assorted coupons 50 yards faster than the other team. The sundry and assorted coupons comprised the contents of YHC’s garage: 20-lb pavers, rucking bricks, 60-lb sandbag, hi-lift jack, mini-log, and sledgehammer.  The PAX raced two heats: (1) one with over-the-head carries for pavers and rucking bricks and (2) one where PAX could not move with the coupon.  A fun time was had by all.

Diamonds of Sevens (Reprise):

The PAX again ran from corner to corner of a diamond on the field, performing the following at each corner: 21 x plank jacks; 14 x Merkins.  Exercises were cut short to keep time for Mary.

THE MARY:

PAX-led toy soldiers, inspectors; American twists, and T-Merkins (Terkins (?))

THE COT:

Welcome to FNG Catfish and DR PAX Geek Squad.  Nice work !

Today, we performed some exercises requiring teamwork and strategy.  It was great to see PAX picking up the six during the Diamonds of Sevens routine.  And working together to move awkward coupons is always gratifying.  As you go through your workday and weekend, think about how you can be a more effective teammate.

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Musical Beatdown

AO: The General
QIC: Traveler
PAX: Jenner, Major Payne, Dr. D, Trolley, Ringworm, Flood Plains, JAG, YNAB, FNG Country Road, FNG Quota

Cool morning, perfect for a music-themed beatdown. YHC curated a beatdown playlist and the PAX completed exercises throughout the duration of each song. All agreed that this was an easy way to ruin these songs for us. Two FNGs from Frederick, MD made the hour drive in the gloom as a Rite of Passage before completing the Run for Holland this weekend in Spruce Pines, NC.

Warmup: Lap around the track. Starting with regular mosey, transitioned to butt kicks, high knees, lunges, and closed by sprinting the straightaway. Finished with arm circles.

The Thang:
Workout consisted of 5 song-related workouts. Mosey as a recovery in between each song. PAX started at the WL field and continued to the Quincy Park playground, basketball court, and tennis courts. Playlist was as follows:

1) Tubthumping by Chumbawumba: SSH throughout the entire song. For every “I get knocked down, but I get up again,” PAX do a burpee. 26 burpees in total and a whole bunch of SSH.

2) Bicycle Race by Queen: Start the song with alternating lunges (gotta warm up the glutes before riding the bike). Transitioned to “Superman” (Lie on stomach, arms and legs extended and off the ground) when Freddy Mercury mentions “Superman” in the song. On the lyrics, “On your mark, get set, go,” the bicycle race begins! PAX perform bicycles until the end of the song. Tough to tell who won the race.

3) Roxeanne by The Police: Hold plank throughout the song. For every “Roxeanne” that is sung…do a Merkin. For every “red light”…do a plank jack. PAX didn’t really like the song before the workout…and reaaaally didn’t like the song afterwards. Flood Plains snagged a cone from WL to rig an ad-hoc amplifier for YHC’s otherwise quiet phone speaker.

4) Flower by Moby: A classic. “Bring Sally Up” and “Bring Sally Down.” Leg raise on the “up” and lower to 6-inches on the “down.”

5) ‘Til I Collapse by Eminem: Merkins to the beat of the song ‘til the PAX collapsed. Unfortunately, all PAX collapsed after the first minute. Switched to sit-ups for the next 90 seconds, then went back to Merkins for the final minute.

Mary: Bonnie’s Torture and a new exercise from Jenner that involved starting in one-legged crab walk position and repeatedly jumping to alternate legs.

Circle of Trust: After celebrating Mother’s Day last weekend, YHC reflected on lessons learned from his own mother, nicknamed “Happy Beth” for her ever-present sunny and positive disposition. We were all made to be joyful and we have so many reasons to do so. PAX were challenged to make Happy Beth proud by bringing smiles and joy to those they encounter this week.

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Tire Flips and Battle Royale

AO: Olympus

QIC: Hightower

Co-Q: Jenner

THE PAX: NAFTA, Roddick, Weeohh, Subprime, PopFly, Nano, McDreamy, Tootsie, JuBoo, YNAB, FNG Fixer

WARM UP: 30 SSH, Arm circle forward & reverse, Rockets, downward dog calf stretch & hips low followed by 20 mericans. Then fellowship jog single file around high school, rear PAX sprints forward ‘bob & weave’ thru line.

THE-THANG:

Tire Flip and Then Some:
Spilt the PAX into 2 (7) man groups, set up in 7- stations for tractor tire relay across field.
1 man: flips tire, then
2 man: runs across field up hill to 2 man
3 man: balls to wall 10- count, runs down hill to 4 man
4 man: bear crawl back across field
5 man: 5 burpees
6 man: 20 monkey humpers
7 man: 10 sledgehammers on tire
Rinse & repeat to move the tractor tire across the field.

Battle Royale:
F3 version of paper – rock – scissors. PAX gets introduced to the exercises by doing 2 rounds of burpees x 2, mountain climbers x 4 (4 count), and merkins x 6.

Split the PAX into 2 (7) man teams. Starting at the end zone, face each other lining up on the hashmarks. Each team sends the man at the front out to meet the other in battle. The two verbally repeat the mantra burpees – climbers – merkins and then turn away from each other and drop down into their chosen exercise. Each team performs the same exercise as their combatant. The winners (burpees beats climbers beats merkins which beats burpees) gets to advance 10 yards by doing lateral push up walks. The losers perform the winner’s exercise and then do an Al Gore while waiting for the winning team. Then the teams sends the next men at the front to meet each other in battle. Rinse and repeat until the first team reaches the 50 yd. line.

MARY:
Kick outs, flutter kicks, and LBCs

COT:
Appreciate all the support locally and from Arlington coming out to Olympus. It’s the bond in our community that brings us out here, as F3 calls it breaking the Sad Clown Syndrome. When we were younger we all had our high school friends and teammates, or college friends. But now, we’re older, some married, some with children, lacking that male comradely, and have fallen prey to Sad Clown Syndrome. F3 fills that void and gives us that sense of belonging again.

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Faster Than Your Slowest Friend

AO: The Patriot

QIC: Lucius

THE PAX: FNG Wee-ooh; DR Toe Drag; DR Upchuck; DR Cup Cake; Hightower; Poe; Jenner; Maj. Payne; Lazlo; Traveler; Roddick;  Deflator

13 PAX, including three DR and one FNG, joined for a little bit of everything this morning:  some laps around the track, some spirited competition, and a bit of a beat-down.  Here is how it happened:

WARM UP:  SSH; Arm Circles; Cherry Pickers; Free Solo (vertical mountain climbers); social lap

THE-THANG:

Elimination Mile:
PAX ran 1 mile on track, with intermediate sprints every 200 meters.  Last PAX at each intermediate sprint did 10 burpees and moseyed the rest of the mile.  You don’t have to outrun the bear, just your slowest friend!

Bear-vs-Crab-vs-Gorilla Soccer:
PAX split into three teams (bear, crab, & gorilla) and engaged in a friendly three-way soccer match.  Team bear bear crawled, team crab crab walked, & team gorilla gorilla walked.  Teams switched modes of transit after 2 minutes.  Everyone won!

Sevens:
PAX started with 1 rep of a first exercise, ran to opposite side of the field, and performed 6 reps of a second exercise. They then added one additional rep to the first exercise and subtracted one rep from the second, so that the sum always equaled 7.  Exercises included:

– Carolina dry docks / BWS
– Dips / 4x4s

FNG Wee-ooh encouraged us into some extra reps with his don’t-quit attitude.  Well done!

MARY:
LBCs and flutter kicks

COT:
Waking early and exercising in the gloom can be a chore.  Each of us has different reasons why we do this.  Keeping your “why” in focus as you exercise helps to motivate and to measure success.  This applies beyond the confines of the Patriot.  As you go through your day, do not forget your “why.”

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Bearmuda Burgers

AO:  The General

QIC: Lucius

THE PAX: FNG Flood Plain; FNG Ringworm; Jag; Jenner; Maj. Payne; Sam Adams; Traveler; Trolley

9 PAX, including two intrepid FNGs, joined at The General for a celebration of quarter-pounders, bear crawls, and sandbags.  Here’s what happened:

THE WARM UP: 

SSH; LB arm circles; free solo (vertical mountain climbers); cherry pickers; punching at shadows (two jabs, followed by two hooks, in cadence)

THE THANG:

1 x Quarter Pounder: The PAX divided the football field into quarters, then ate it up:

– 25-yard sprint; 25 Merkins; run backwards 25 yards
– 50-yard sprint; 50 BWSs; run backwards 50 yards
– 75-yard sprint; 75 Mountain Climbers; run backwards 75 yards
– 100-yard sprint; 100 Flutter Kicks/LBCs; run backwards 100 yards

3 x Bearmuda Triangle:

The PAX bear-crawled around a 100-meter triangle, pausing briefly for rest exercises at each corner:  Merkins; BWSs; cinder-block press/cinder-block curls.  Circuit repeated 3x for 300 meters of bearcrawl.  Aye!

2 x Ring of Sandbag:

Between trips around the triangle, the PAX circled up, and passed a 60-lb sandbag from PAX to PAX.  After handing off the bag, each PAX performed a burpee, then recovered to receive the bag again.  Wonderful!

1 x 60 lb Bleachers and Beaches:

PAX Line up on bleachers, one man on every step, with the first PAX holding a 60-lb sandbag.  First PAX hands the bag to the second PAX in line, then heads down the bleachers to join the end of the line, Ricky Bobby style.  Fantastic!

THE MARY:

Freddie Mercuries, American twists, and windshield wipers.

CIRCLE OF TRUST:

YHC recently spent some time in the mountain ranges surrounding the Shenandoah valley, and came away with a renewed appreciation of the beauty they hold.  As the Psalmist said, “this is the day the Lord has made, we will rejoice and be glad in it.”  Rejoice in the opportunity to post in the Gloom, see the sun rise, and count your blessings (and your reps) with the PAX!