Author: F3 The Capital

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Murph Prep

AO:  The Patriot

QIC: Hightower

The PAX:  MajPayne, Jenner, Subprime, DrD, Prenup, Bone, Noodle, SamAdams, Prius, Buffet, Lazlo, Lucius, Deflator, FNG Trolley and Visit by Speedo

 

Warm-up:  2 Fellowship laps around the track, then 30 cadence SSH’s, Good Morning, Rockets, and Calf stretches, followed by mountain climbers.  Then crossed the athletic field via high knees, butt kickers and karaokes.

 

The Thang:  YHC described the Murph WOD, named after Medal of Honor Navy Seal that died in Afghanistan in 2005 and avid crossfitter, 1 mile run followed by 100 pull-ups, 200 push ups, and 300 air squats, followed by 1 mile run.  This WOD is nationally done on Memorial Day in honor of Murph.  So today’s workout will be prep for upcoming Murph!

The PAX split into 3 groups, first group performs 10 pull-ups, second group performs 20 push-ups, third group performs 30 air squats.  Rotate until each group completes each station.  Hold in plank position until all PAX complete.  Then group run for 1 lap around track.  Jack rabbits hold balls to wall until the last man arrives.  Rinse and repeat the 3 stations followed by lap around the track.  Group knocked out 4 rounds until time ran out.

 

Mary:  50 count LBC’s followed by 25 cadence count flutter kicks.

Circle of Trust:  Taking donations of shoes in support with FIA for Soles4Souls, drop off to MP or HT before end of April.

New site launch Tues, April 9, at Washington & Lee high school led by new Site Q Traveler.

Upcoming F3 events for Spartan Stadium in May and Tough Mudder in June, look on Slack for team and registration.

2F outing scheduled for Thurs, April 25 in Fairfax, location still to be determined.  YNAB co-Q with Bone

 

 

 

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Kid’s First Q

AO: The Patriot

QIC: Traveler

PAX: Jenner, Major Payne, Bone, Dr. D, Moonshine, Da Parish, Noodle, Fish Fry, Prenup

VQ for YHC. Had to run the PAX through a nice beatdown for the inaugural Q. The PAX arrived to discover a surprise layer of ice on the field and track. Wasn’t it 70 degrees last weekend? Da Parish posted from F3 New Orleans and brought a little Cajun flair to the gloom.

Warmup: Butt kicks, high knees, Merkins, Frankensteins, arm circles

The Thang:

Morning Call: In honor of April’s pull-up challenge, the PAX started the workout on the pull-up bar. The PAX rotated through on the pull-up bar, with the rest of the PAX circled up and in Merkin-position. One Merkin for each pull-up performed by the PAX on the bar (up to 10). With 10 PAX in the gloom today, the Merkins added up quickly.

Mosey over to the basketball court.

Lazy Doras: Nothing lazy about this one. PAX partner up and as a team completed 100 Merkins, 200 LBCs, and 300 squats. While P1 is completing the exercise, P2 enjoys a “rest” exercise (plank, 6 inches, and squat holds). Dr. D patented the “duck squat” as the preferred resting position for a squat hold.

Mosey back to the football field. After all those squats, no one was pushing the pace on this one.

Finished the workout with a Quarter Pounder. Basically a football field suicide, with an exercise performed as a group during each leg. Ran out to the 25 yard line for 25 sit-ups. Back to the goal line and then out to the 50 for 50 flutter-kicks (which turned into 100 as Maj. Payne counted in cadence). Back to the goal line and then 75 yards out for 75 mountain climbers. Finished it off with 100 yards and 100 side straddle hops. Back to the goal line.

The Finisher: In case the PAX didn’t get enough of a chest workout in, we topped it off with some more Merkins.

Announcements: Launching the new AO at Washington-Lee in Ballston on Tuesday, April 9 at 530! Meet at the field goal post by the high school on the football field.

COT: YHC realized he couldn’t create the workout all by himself and needed to rely on the F3 exercise database for help. Men are often afraid to admit they don’t have all the answers. But we’re stronger when we lean on each other for guidance.

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No Better Cure for a Hangover…

AO: The Patriot

QIC: Maj. Payne

The PAX: Lucius, Lazlo, Vila, Prenup, Jenner, #DRPAX Texas Ranger, Noodle, Bone

With the official F3TheCapital 2ndF event one evening prior, it was time to get down to the business of making our bodies stronger again, even if a beatdown might’ve been slightly lower on the priority list this A.M. The PAX had pulled themselves from the fartsack, and there was no time to dilly dally.  Fortunately, YHC knew a thing or two about dealing with hangovers. Unfortunately for the PAX (or maybe fortunately), the cure involved something markedly different from other more traditional cures.

WU: Follow me! Mosey to the basketball court for some LBACs front and rear, then into the thang!!

The Thang: The hangover cure: Bear crawl around the high school! YHC decided to break things up with several rest periods though.

1st stop: The first rest period consisted of 15 x Underdogs (Aussie Pushups…whatever. I think they may officially be Underdogs, which has a good ring to it, so YHC is going with it). Pick up the bear crawl again to rest at school corner #1.

2nd stop: Rest period #2 was 50 x SSH. Easy-peasy. Bear crawl to Conex. En Route, a couple pax decided it might really be a good idea to have gloves for this particular beatdown. YHC has a couple extra pairs, so as a group, the PAX moseyed to YHC’s vehicle where we issued the gloves, then all moseyed back to continue the bear crawl journey.

3rd stop: 5 x jump up pull-ups along the side of the Conex. Good fun.  Time to bear crawl again, this time to corner of school #2.

4th stop: 25 x restful Merkins (same as regular Merkins, but restful — it’s a mind control thing)! Onward with the bear crawl to the racks!

5th stop: The bike racks, for Erkins. 25 of them! Sooo easy!  Bearcrawl to the Arena stairs for 4 x laps up and down the stairs. 1. every stair, 2. then skip a stair, 3. every stair 4. then skip a stair! Dual rest period stop bc we then circled up and knocked out 25 x BWS. Enough rest!  Bear crawl up and out to the perimeter railing for some more Underdogs (15 reps).  We’ll call this corner of school #3. Continue the bear crawl…

6th stop: Just for fun, the PAX stopped for 15 x WWIIs en route to corner of school #4.  Onward to the corner via…the bear crawl!

7th stop: Rest period #7 occurred at school corner #4, which of course, was close to the end, so rest was welcomed heartily. The PAX celebrated the rest period with 15 x jump squats.  No time for further jubilation — more bear crawling!

8th stop: Tennis Court pen #1 for some restful lunge walking. As a group, lunge walk across two courts. Gather up and lunge walk back. Exit the pen and bear crawl to tennis court pen #2.

9th stop: Tennis court pen #2 for traveling burpees! The PAX were getting close to the end, and truly, they could not believe how easy the perimeter bear crawl transit was with all the (active) rest stops. this one proved no different with traveling burpees performed across two courts. YHC might have heard some mumble chatter, but it’s debatable. It was probably quiet cheers instead.

10th and final rest stop at the SP, where the PAX commenced with some Mary.

Mary: Around the horn Mary. Flutter kicks, Ring of Fire, American Twists, LBCs and more!

Announcements: To assist our FiA sisters in Alexandria, donate Shoes for Soles4Souls in memory of a FiA Lexington Pax who was struck and killed by a car last December while out running with fellow Pax. Also, join the F3 Patriot team for the May 11 Spartan at Nationals Stadium. Lastly, we are launching some new sites soon.  We’ll be soft launching a new AO at W&L HS on Tuesday, April 9. Start spreading the word!!!

COT: Sometimes you gotta do what you gotta do, even if your hangover is telling you otherwise. It’s always an honor to lead PAX, and whether it was the bear crawl or the leadership experience, YHC feels stronger and ready to tackle the day because of the effort and fellowship provided by the PAX!  Aye!

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Sweet Sixteen

AO:  The Patriot

QIC: Poe & Lucius

THE PAX: Bone; Dr. D; Fish Fry; Jenner; Maj. Payne; Traveler

WARM-UP: SSH; Imperial Walkers; Cherry Pickers; etc.

THA-THANG:

To celebrate the second week of the NCAA basketball tournament, the PAX split into two teams, then rotated through a 16-exercise bracket made of four regions:

  • Run East bracket, then 16 x:
    • Burpees (no one likes the one seed in the East)
    • LBCs
    • Star Jumps
    • Gorilla Crawl
  • Run West bracket, then 16 x:
    • Cinder-Block Squat Thrusts
    • Cinder-Block Curls
    • Cinder Block Overhead Presses
    • Bear Crawl (no cinder block)
  • Run South bracket, then 16 x:
    • Merkins
    • Body Weight Squats
    • Lunges
    • Crab Walk
  • Run Midwest bracket, then 16 x:
    • Carolina Dry Docks
    • Squat Jumps
    • Flutter Kicks
    • Duck Walk

The round of eight, performed after running the bracket for each region, included 8 x LBCs; Star Jumps; Carolina Dry Docks; Flutter Kicks; Merkins; Lunges; Curls; and Overhead Presses.

Finally, for the Final Four, the PAX performed 4 x Star Jumps; Carolina Dry Docks; Merkins; and Curls.

THE MARY: PAX-led core exercises.

CIRCLE OF TRUST: 

As the Qs’ alma mater learned during last year’s NCAA tournament, as you move through life, there are times you lose.  To a 16-seed.  Coming back is difficult, but can be done. Try to focus not on the game you lost, but on the games left to play.

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March is Madness

AO: The Patriot

QIC: Lazlo

The PAX: Dr. Dandelion, Noodle, Hightower, Buffet, Prenup, Prius

Cold, windy morning in the gloom on Friday. Yet, a strong turnout for a March Madness workout. It was a tourney-style workout, starting with a round of 68, 32, etc. Due to time, we only made it to the Sweet 16, much like any team the HQ pulls for in the BBall version of this event. Special nod to Dr. D for picking up the count when your HQ found himself, well, speechless.

WARM UP: SSH; Imperial Walkers; Arm circles; Windmills; fellowship lap to pick up some coupons

THA-THANG: The setup was inspired by the Four Corners offense. Stations were in each corner of the football field with the cinder blocks at Corner 1. For the welfare of the HQ, the round of 68 was split four ways for 17 reps each. It went something like this:

-Bear crawl ~50 yds to Corner 1, do 17 shoulder presses

-Sprint 100 yds to Corner 2, do 17 burpees

-Lunge walk ~50 yds to Corner 3, do 17 Merkins

-50yd high knee/50yd butt kicks to Corner 4, do 17 LBCs (IC), round of 68 is done.

-Crawl bear to Corner 1, do 32 curls; backwards run to Corner 2, do 32 high knees; duck walk to Corner 3, do 32 mountain climbers (IC), Carioca to Corner 4, do 32 flutter kicks, round of 32 is complete

-Crab walk to Corner 1, do 16 squat thrusts, 50yd run/50yd backwards run to Corner 2, do 16 Bobby Hurley’s, reverse lunge walk to Corner 3, do 16 wide Merkins, single leg hop (50yd right, 50yd left) to Corner 4, time for Mary.

MARY: 68 LBCs, 32 scissor kicks, 16 Freddie Mercury’s, 8 toy soldiers, 4 snow angels, 2 WWIIs, 1 60-second boat/canoe

COT: The premise of the Four Corners offense is to spread out, avoid each other, limit interactions. The lesson from this morning’s Q was how much that really sucks. What’s better is friendship, connections, getting to know people. Fellowship. Part of what F3 is all about. The PAX were challenged to make a connection this week. Someone at work or in the neighborhood or the grocery store or wherever. You nod or say hi, but you’ve never really talked and gotten to know who they are. Spread the fellowship. Aye!