Author: F3 The Capital

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Giddy Up!

AO: The Patriot
CO-Q: Prenup/HP

The PAX: Prenup, HP, Dr D, Lazlo, FishFry

Warm up: SSH plus several other fun exercises

The Thang:

Mosey to pull up fence.
Measurement Monday 10 min AMRAP
-300M sprint
-100M bear crawl
-Max Pull Up
-30 LBC

On whistle report to center of field circle

Break into 10 Min Bear/Crab Soccer

On Whistle report to prepositioned blocks

IronPAX 10 min AMRAP
-10 cinder block thrusters
-10 Pushups
-10 Leg lifts (with block overhead)
-Shuttle run to opposite side of circle

Mary: Various fun abdominal exercises

COT: Push yourself hard and it pays off.  Never quit.  Do better than the day before.

 

 

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Playtime at The General

AO: The General

QIC: Maj Payne

The PAX: Horsepunch, Trolley, Traveler, Dr. D, Jenner, Sam Adams

Lucky 7 PAX posted at The General this week for an epic beatdown that resulted in great fun for all. The following is a mostly accurate account of what happened…

WU:

20 x SSH
4 x the following:
Mosey 100 yds around the track, abrupt stop, 10 x BWS, 5 x Merkins, 10 x front lunge (in cadence). For fun and variety, we switched to rear lunges after the second 100 yd mosey.

The Thang:

Line up on the goal line.

4 rounds of the following…

  • Sprint down and back (200 yds)
  • 20 x Jump Squats
  • 15 x Merkins
  • 10 x No Merkin Burpees

This was fairly horrible, so we conducted 2 x ten counts in between each round, which made it so much better.  Strangely, counting to ten was not as easy as it sounds.

Once all rounds were completed, mosey towards the parking garage, but stop at some railings for 3 x 10 Down Unders.

At the parking garage, the PAX discovered a cinder block cache, which served as the first of four stations for the next sub-Thang!

AMRAP for 8-ish minutes!

Station 1: 10 x ground to overheads with cinder block
Station 2: 20 x LBC
Station 3: 20 x BWS
Station 4: 20 x Mountain Climbers, single count

Most made it around about 3x.  There were a few (Horsepunch!) that made it around slightly more.  All-in-all, it provided all PAX their daily carbon monoxide intake (since the garage is situated over top of I-66).  YHC was happy this day to pull in as the caboose alongside Trolley, who was crushing it.

Mosey back to start, where The General’s turf field, a peaceful location at 0530 in the gloom, had become a buzzfest of activity. There must’ve been several hundred paying customers of various workout groups galloping about.

Mary: Every other PAX take a turn for some version of abdominal torture.

COT: It’s important in life to take time to play.  As we forge our path forward through our days, we need to take time to have a bit of fun, and there’s no better way to do that then with a group of like minded brothers that we have within F3. As the saying goes, all work and no play makes Jack a dull boy. Don’t be dull, be great, in whatever you do.  Go out in the world today and make those around you better. Be a better dad, son, brother, father, colleague, boss…whatever your role, do the best you possibly can!  Aye!

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Eggs-streme Eggs-ercises!

AO: The Patriot

QIC: Maj Payne

The PAX: Poe, Lucius, Lazlo, Subprime, Bone, Traveler, Nano, Jenner, Sam Adams

With it being Good Friday and on the verge of Easter (and Passover) celebrations, it seemed appropriate to YHC that an egg hunt was in order. 10 PAX beat back the gloom and climbed out of the fartsack on this balmy morning for some good old fashioned fun.

WU: Quickly count off (with the added complexity of having to remember your number), then all PAX take an easy lap around the track. Circle up in the center of the field, for the fairly standard — 25 x SSH, 10 x IW, 10 x LBAC front and rear and 10 x Merkins.

The Thang:

The Egg Hunt required “Hide and Seek” skilz (minus the hide part) of an eight year old, which exceeded the abilities of at least some of the PAX.  In the wee hours of the gloom, YHC, placed 16 plastic eggs around the turf field, each containing an exercise and rep count. The rules were for one PAX to hunt while the rest did an exercise while waiting. When the seeker returned with his egg, PAX would complete the exercise and number of reps designated, then he would be responsible for calling the next exercise for the PAX to perform while the next seeker went on his hunt. Nano was up first, and thankfully the exercise was the SSH, because it took a minute or three for him to break the ice (so to speak) and find that first egg. All worked out though, and he found the golden egg with the 50 yd bunny hop!

The eggs-ercises (not necessarily completed in this order, but mostly):

  • Bunny Hop – 50 yds (mosey back to midfield)
  • Carolina Dry Docks – 25
  • Squat Jump – 30
  • Burpees – 10
  • Lunge Walk – 50 yds (mosey back to midfield)
  • Merkins – 15
  • Bear Crawl – 50 yds (mosey back to midfield)
  • LBCs – 50 IC
  • Burpees – 20
  • Squat – 50
  • Mtn Climber – 30 IC

After 11 rounds, Lucius was ready to go, and began the COT count off early in anticipation of finishing. No such luck, brother! Time was getting short however, and there were still eggs to find, so YHC told PAX to scatter to find the remaining eggs for one minute. After about 15 seconds, the more skilled of our lot had found a couple eggs, so YHC decided to shorted the mass egg finding period to 30 seconds to help extend the fun. Lazlo led with counting Heels to Heaven – 30 IC (Not familiar with the exercise, he originally thought perhaps he had “won” Good Friday) & then Bone led the PAX through 20 x Merkins.

Three more eggs were still in the wild, so all PAX again returned to the hunt, finding the last (one of which fell outside the boundary area). With time almost over, the group decided that we’d finish with one last hurrah, choosing between
Alternating Shoulder Taps – 25 IC, Burpees – 25 and Merkins – 25. Voting ensued and by a close margin (wink wink), 25 Alternating Shoulder Taps IC won out. Burpees, as one could imagine, potentially came in a very close second. Nano led the PAX for this final egg-ercise!

COT: Today is Good Friday — a day where we recognize Jesus Christ’s crucifixion. His sacrifice for us all reminds us of many things, but also that we each have something to give, no matter how big or small, to those around us. We sacrifice our time, our resources, our brotherly love and more. It’s important to give back to others, and so let’s all now go out into the world and do that in whatever way we can. Aye!

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Loaded Pyramid

AO: The Patriot

QICs: Fish Fry, Co-Q Lucius, and Assistant to the Q Schrute (aka Jenner)

The Pax: Fish Fry, Lucius, Jenner, Maj. Payne, Lazlo, and DR Pax from Louisville Viking and from Cary Pivot

Warm up:
SSH
Seal jacks
Squat jacks
Front lunge overhead raise
Homer to Marge

The Thang:

Mosey to pick up coupons
Wall sliders mobility exercise
Shoulder press in chair position
Curls in chair position

The group did two loaded pyramids of 10 reps per exercise. A loaded pyramid is 1, 1-2, 1-2-3, etc. or 150 reps total each group. If someone finishes early, then they drop back down to the place where the slowest person is and work back up the reps from there. That way, the group ended at the same time and the faster folks just got more reps in.

Group 1

Build a Burpee Merkin
Hindu Merkin or Dive Bomber
Pop Jack
No arm Merkins
Full Burpee

Spiderman crawl to station 2

Group 2

No Leg Left to Stand On
Squat thrusters
Low squat over brick and hop back up on the brick (like low squat to bench)
Reverse lunge hop from brick (step down to reverse lunge and hop up landing on 1 leg, and go back to reverse lunge). 10X
Front lunge with tricep extension on drop
Split squat with one toe on bench (with brick for fun)

Planned a Duck walk to station 1, but alas, time (and potentially lack of properly functioning legs at this point) prohibited it, so we stumbled back.

Mary:

2 Down 1 Up,
Alphabet leg lifts

COT: Plans fail for lack of advisers. The Pax didn’t see it this week, but advisers helped tremendously in this setup. Jenner did it a lot of brainstorming to work out the flow. When Lucius stepped in as backup for Jenner, he gave some good advice on making the workout more achievable. In the end, we didn’t need a Co-Q to split up the group, but having a team made the workout better. Finally, a cord of three strands is not easily broken. It was a beat down workout, but helping each other to finish made us stronger.

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4x4s and some hoops!

AO: The Patriot

QIC: Maj. Payne

The PAX: Prenup, Subprime, Dr. D, Sauerkraut, Lucius, Fish Fry, Poe, Vila, Moonshine, Lazlo

11 pax posted on this NCAA Basketball Championship Eve! It was to be fun for all with a solid warm up prior to the UVA vs. Texas Tech showdown!

WU:
10 x SSH, mosey to the stadium entrance,
10 x IW, mosey to 27th and N. Florida corner,
10 BWS, mosey to 28th and N. Florida
10 Merkins, mosey to parking lot

The THANG:
Get on line in the parking lot.
Move via crab walk for 5 parking spots, then 5 x 4x4s (start in standing position, then 4x Merkins, 4x mtn climbers, end in standing position = 1 4×4). Repeato!
Then move via bear crawl for 5 spots and complete 5 x 4×4. Repeato!
Next move via lunge walk for 5 spots and complete 5 x 4×4. Repeato!
Last, move via bunny hop for 5 spots and complete 5 x 4×4. Repeato!!

Mosey to the basketball court for some hoops action!

But first!  Grab the railing for 3 sets of 10 x Down Unders!
Then count off 1s and 2s.
1s take far side of court, 2s take the near half.
Each team sprint 5 x width of court laps (down and back). As PAX finish, get in plank somewhere on the 3pt arc on your respective side. Last PAX to finish grab the ball and attempt a basket from the free throw line. A miss = 1 x Merkin for all of that team’s PAX. A hit (aka making the basket) = 5 x burpee for the winning team (aka the team the made the basket), 10 x burpee for the losing team (the team that couldn’t make a free throw to save their lives). Yeah…it started out as 3 and 7 burpees or something, but that changed.

Repeato with 4 x width laps, then 3 x width laps.

At this point, YHC was starting to feel sorry for team 2, who couldn’t seem to find the bottom of the basket, so we performed 2 x width laps and switched to a lay up, which would be worth 3 points!!

No luck.  Team 1 hit first and team 2 dutifully knocked out their 10 x burpee penalty (perhaps the rules weren’t made clear and they were going for max burpees??)  Current score: Team 1 six points, Team 2 null (aka zilch, nada or even zero).

At this point, all PAX were getting concerned that team 2 might somehow be physically incapable of making a basket.

Last round — 1 x width lap and the first team who puts the ball in the basket, however they can do it, gets 6 points.

Somehow…some way, Team 2 did it; they sunk a basket first.  Was it pity on the part of Team 1? Did team 2 lift one of their PAX up to drop the ball into the basket in the darkness of the gloom?  Perhaps the truth will never be known for sure, but the teams knocked out their respective burpees and returned to base for a quick round of Mary.

Mary: 50 x LBC, then do not put your feet on the ground for 20 x each of Flutter kicks, Hello Dollies, Heels to Heaven.

COT: Sometimes life doesn’t go as planned and the rules change mid game, just like our hoops game today.  No matter what though, you gotta grab on to your fellow PAX and drive on.  The key is to have those PAX around so that you can reach out to them.  Everyone needs a helping hand sometimes, no matter who they are. Be that helping hand, or reach out for that helping hand depending on what’s going on for you.  It matters — every little bit matters. Aye!