Author: F3 The Capital

AO:  The Patriot

QIC:  Subprime & Lucius

The PAX:  Bone; Flutie Flakes; Horse Punch; Noodle; Prenup; Sauerkraut

With temperatures on the rise, 8 PAX posted for a challenging morning workout at the Patriot.  Solid turn-out, especially given parallel festivities at the Compound.

Warm Up: Arm circles; SSH; Cherry pickers; Merkins; downward dog; quads; etc.

The Thang:

Bear Crawl Relay:  PAX split into two teams, then took turns pushing a soccer ball through a bear crawl race course.  Resting exercises while PAX waited for their turn to bear crawl.  Saurkraut and Horse Punch were found to be too fast.

PAX split into pairs and rotated through the following stations:

Side-to-Side Pull-Throughs: In a plank, PAX pull cinderblock from side to side. Merkin in the middle.  AMRAP until relieved.

Over the Fence:  After performing a burpee, PAX dead-lifted 50-lb sandbag, then threw it over the fence to his partner. 10x each.

Wonderbra Wall Sits / Chicken Peckers: AMRAP until relieved.

Climbing Everest: Lunge walk / body weight squat combo.  Right lunge, squat, left lunge, squat, repeat. AMRAP until relieved.

Mary:  PAX-led flutter kicks; WWIIs, American twists, & windshield wipers

COT:  In reading a biography of Ulysses S. Grant, YHC has been struck by the general’s determination through trying times, both personally and militarily. As one example, after the first day of battle at Shiloh, in which his inexperienced army was decimated, trapped, and backed up to a river by a surprise attack, Grant remarked that, despite suffering through “the Devil’s own day,” “we’ll lick them tomorrow.” And they did. Battles are not won in a day. But the persistent prevail. Grant’s determination proved to be a critical element to his success.  Make it part of yours.

AO: the Patriot

QIC: Maj. Payne

The PAX: Dr D., Bone, Flutie Flakes, Jenner, Lucius

The Polar Vortex hadn’t quite hit the AO, but admittedly, there was a slight chill in the frosty gloom. With a nice dusting of snow on the turf, the Patriot PAX dove head first into a righteous beatdown together. Here’s what happened…

WU: 15 x SSH, 10 x WMH, 10 x Cherry pickers, 10 x IW.

The Thang:

Mosey to midfield where a orange-coned triangle was waiting — the Polar Triangle!! Bear crawl to cone 1, 1 x Merkin. Then lungewalk to cone 2, 1 x burpee. Mosey to cone 3, 1 x jump squat. Repeato, adding one rep each round up to 10 reps per exercise. That’s a total of 250 yds of bear crawl and lungewalk each as well as 55 reps per exercise folks!

Next, mosey to the snack bar where a pair of concrete blocks awaited the PAX. One PAX calls an exercise, then moves with the two blocks to the scoreboard and back (50-ish yds). Pax moved through burpees, BWS, Mary Catherines (aka Iron Mikes), 180 degree jump squats, mountain climbers and BTTW.

Mary:

Around the horn Mary. 25 x LBCs, 25 x Flutter Kicks, 20 x Freddie Mercuries, 15 x Can Openers, 10 x American Twists and 75 x LBCs.

COT:

It’s a chilly one, and it’s days like today that make you feel like you’ve accomplished something. Shared misery builds bonds, and that’s what we did today. Now go out and make the world a better place. Because that’s what leaders do.

Aye!

AO: Olympus
QIC: Maj Payne
The PAX: Snappy Lunch, Hickory, 2.0 Pine Tar, Mule, Glee, Hightower, NAFTA

It was Africa cold (hey…South Africa can be cold. Work with me here!) and no one had signed up to Q. So, YHC decided it would be fun to jump on the opportunity. Ready to tackle the unknown, the PAX charged forward into the gloom for a version of the Mog mile. Here’s what they did.

WU: SSH x 25, IW x 15, WMH x 10, BWS x 30, Merkins x 15 in cadence (IC)

The Thang: Charge up Mt Olympus! No stairs though. There will be plenty of time for that!

Mosey to the stadium to run the home field stands. At the far end, 10 x Merkins in cadence (IC). Mosey to visitor stands where all pax completed 20 x BWS before running the stadium steps. Mosey to track, 9 x Merkins IC. Then mosey toward home field steps. 18 x BWS and then bear crawl home field steps. Then 8 x Merkins IC. Mosey and 16 BWS before bear crawling visitor steps. Once complete, 7 x Merkins IC. Mosey toward home steps for 14 BWS. Bunny hop home steps, then 6 x Merkins IC.
Mosey to visitor steps and 12 BWS. Crawl bear half the visitor steps, the switch to lunge the steps and move to the 5 x Merkins IC. Mosey around track for 10 BWS, then around track completing the circuit all the way down to zero.

Move off Mt Olympus for some Mary around the horn. NAFTA American twists, PineTar flutter kicks, Hickory Hello Dollies, Hightower heels to heaven, Snappy Lunch sit-ups, Glee windshield wipers, Mule Freddie Mercuries and MP ring of fire.

Announcements: Thursday 2dF at Dogwpod Tavern in Falls Church 8p. Be there. Also sign up for Mar 22-24 GrowRuck!

COT: lots of people out there who have been Herton due to the government shut down. They may be frayed at the edges. Have compassion and pick them up. Be kind to others. Be positive. Be a leader!

Aye!

AO:  The Patriot

QIC: Lucius

THE PAX: Down Range Dixie Chick; Dr. D.; Hightower; Jenner; Major Payne; Noodle; 90210; Poe; Prenup; Sub Prime; Lucius

WARM UP: SSH; Arm Circles; Cherry Pickers; brief social shuffle to preview BLIMPS.

THA-THANG:

PAX split into two teams and performed:

FFIO:  As a team, PAX moved coupon collection (cinder blocks, 50-lb sandbag, hi-lift jack, mini-log, kettlebells, and sledgehammers) 50 yards … without standing up. Technique left to team discretion. FFIO.

BLIMPS – Stations of seven burpees, 4-count lunges, 4-count imperial walkers, Merkins, 4-count plank jacks, and body-weight squats.  25-yard shuffle between stations.  Team picks up the six at each station.

After both teams moved the coupons for 50 yards, all the coupons ended up in the far end zone.  The PAX regrouped and brought them back:

Bucket-Brigade: PAX passed coupons from man to man, performing a curl, goblet squat, or press with each coupon as it went by.  After all coupons passed, last PAX moved to the front of the line.  Full 100 yards.

MARY: PAX-led flutter kicks, Noodle baby crunches, ring of fire (with Jenner jump push-ups for some), toy soldiers, and LBCs

COT:  Today, we focused on teamwork.  It will be critical to our success at GrowRuck in March.  No individual can carry the weight.  But the team can.  Consider how to be a teammate today and through the weekend.  Our co-workers, spouses, kids, and community need good teammates.