Author: F3 The Capital

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27 Minutes of Heaven

AO: The Patriot

PAX: Citrus, Coconut, Lazlo, Slapshot, Wedding Singer, Bambino, Sunshine, Bone, Maj. Payne, Cable Guy, Sticks, and Fish Fry

Warm o Rama: SSH into Seal Claps, Air Presses, Slow Squats, Fart Sacks (https://youtu.be/m4-MLaa4nCs)

The Thang:

12 HIMs competed against themselves both physically and mentally to complete a 13 minute ladder up and down.

Up ladder:

Ladder 1 (13 mins) counting up set counts

1 blockie

2 dead stop block bell raises

2 lunge (1 each side)

2 bent over rows (1 each side)

1 min rest

Ladder 2 (13 mins) counting down from max set count in ladder 1)

1 Stationary Inch Worm

2 atlas (1 each side)

1 tricep extension

1 around the world

1 sumo squat

Mary

Hollow hold close grip chest presses

Pike ups

COT

F2 event at Lucius’s at 1800 on Saturday. See F2 channel.

Dad’s camp this fall instead of Blue Ridge Relay. Bone may wander off every so often to do some running.

“We are what we repeatedly do. Excellence, then, is not an act but a habit.” Will Durant, Story of Philosophy summarizing a set of thoughts from Aristotle’s Nicomachean Ethics that ends with “As it is not one swallow or fine day that makes a spring, so it is not one day or a short time that makes a man blessed and happy.”

What makes you a good father, husband, worker, or athlete isn’t one good act, but an accumulation of acts that you repeatedly do. Be about creating good habits today that will make you excellent in your various calling.

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The Ascension

Socially distanced COT

AO: The Patriot

QIC: Maj Payne

The PAX: Jenner, Lucius, Sunshine, Lazlo, Coconuts, JAG, Roddick, Traveler, Wedding Singer, Cable Guy

2 PAX posted for a little bit of extra credit. Roddick and Traveler decided to run laps around the school. word has it they accomplished three rounds. Then, 11 PAX gathered for the first official day back for F3TheCapital from the CV19 shutdown. Everything felt a bit different than before, but also a lot the same. Same good beatdown, same good PAX, a healthy bit of mumblechatter. All signs that things are getting better. Read on for a close approximation of what happened…

WU:

  • SSH x25
  • WMH x10
  • Imperial Walker x10
  • Arm Circles/Reverse x12
  • Burpees x5 OYO
  • Harvester x 10

Thang 1:

Set A = bear crawl 10 yds

  • 2 burpees oyo
  • 3 Merkin single count
  • 4 jump squat single count
  • 5 LBC single count oyo 
  • Mosey back to baseline

Set B= Set A + crawl bear 10 yds

  • Same exercises: 4/6/8/10
  • Mosey back to baseline

Set C = Set A + Set B + Lunge Walk 10 yds

  • Same exercises 8/12/16/20
  • Mosey back to baseline

Set D = Sets A/B/C + crab walk 10 yds

  • Same exercises 16/24/32/40

Thang 2:

Rounds of suicides +10 Derkins(each round). The details: Run 10 yds, touch the ground & run back. Run 20 yds, touch the ground and run back. Run 30 yds, touch the ground and run back. Run the length of the parking lot, put your feet up on the curb and complete 10 Derkins, run back. That’s one. PAX completed 4 rounds before ENDEX.

COT:

Times are strange, and it’s been a while since we gathered. Moving forward, we’ll need to continue to remain resilient. Resiliency is developed by pushing through the hard things in life. Challenging times make us stronger! Beatdowns make us stronger! But we can’t do it all alone. We need our brothers’ support. We need that fellowship. We also need to look to something beyond ourselves — something bigger. It’s important to have faith that there is more out there, beyond the gloom. Whatever you believe, just believe. It makes a difference.

Aye!

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My Favorite Things

AO: Wherever you’re at

DISCLAIMER: I am not a professional. Perform these recommendations at your own risk. Modify them as necessary.

QIC: Lazlo

The PAX: You

WARM UP: Do your usual, get some stretching in. Or, do this active warm up.

5 x SSH (IC), 5 x jump squat (repeato, 3x)

5 x Mountain climbers (IC), 5 x merkins (repeato, 3x)

THA-THANG: 

Things I’m missing right now? 

  1. March Madness
  2. Baseball

So….

Starting with a tourney-style workout. This is going to use yard markers and sound like a football field, because that’s what I’m picturing, and probably where I’ll go do this. Adjust to wherever you are. Also, grab some kind of coupon and position in corner #2. But right now you’re in the first corner of your space, which is the…

North Regional, round of 64: 64 x stationary high-knees (count each leg)

Bear crawl ~50 yds (across the field, or to the end of your driveway and back) to the…

East Regional, round of 32: 32 x Coupon curls (and yes, I know this isn’t how the tourney really works, just go with it)

Sprint 100 yds (driveway x2) to the…

South Regional, round of 16: 16 x Bobby Hurley’s (jump squat, but be really obnoxious and pound the court at the bottom of your squat)

Lunge walk 50 yds to the…

West Regional, round of 8: 8 x shoulder taps (IC)

50 yd high knees, 50 yd butt kicks back to the…

North Regional, round of 4: 4 x Peter Parkers (IC)

Crab walk 50 yds to the…

East Regional, round of 2: 2 x shoulder-to-shoulder (IC)

100 yds carioca (50 yds facing one way, then reverse) to the…

South Regional, celebrate your championship with, 1 x Burpee

Baseball. I also miss baseball. This Thursday would have been opening day. Let’s play 9.

Starting at the goal line, bear crawl 10 yds. Do 1 Merkin (1st inning). Bear crawl 10 yds. Do 2 Merkins (2nd inning, and so on),  Bear crawl 10 yds. Do 3 Merkins (and so on, for innings 4-9). But this is dumb, because we’re at the 10. Extra innings! Bear crawl 10 yds to the goal line. Do 10 Merkins.

If there’s time remaining, start another tourney, but replace with:

64 LBC, 32 coupon-squats, 16 plank jacks (single count), 8 jump squats, 4 burpees, 2 squat thrusts, 1 WWI.  Also, replace the bear crawl with a mosey. That would be cruel.

MARY: Captain Thor (1/4 WWI/American hammers, then 2/8, 3/12 etc. up the pyramid to 5/20 and back down). 10 toy soldiers (IC). 25 flutter kicks (IC).

COT: My daughter was crying tonight when she went to bed. She had been practicing for a play, which would have been happening tonight. We talked about the serenity prayer, which I really like:

God, grant me the serenity to accept the things I cannot change, courage to change the things I can, and wisdom to know the difference.

That’s hard to do for a 9 year old. Hard for a 46 year old, too. But things are different right now and will be for a while. Think about the things you can control – like a virtual happy hour! Or maybe donating to help those in need right now, or giving blood. And try not to let the rest get to you.

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The Lost Jedi

AO: Virtual Take-Home Work Out

QIC: Lucius

PAX: tbd

DISCLAIMER: I am not a professional. Perform these recommendations at your own risk. Modify them as necessary.

THE WARM UP: 15 x: SSH, Moisture Farmers (cherry pickers); Windmills; LBACs (front and back); Downward Dog

THE THANG:
Visit each planet in the galaxy, performing prescribed exercises at each. Planets are located at corners of football field, backyard, garage, or other suitable locale.


Tatoonie:

  • 20 x Body Weight Squat (IC)
  • 40-yard x Jawa Walk (20 yards out & 20 yards back traveling lunge steps; if not on field, do 20x IC)
  • Hot Sand High-Knees (either 20 yards & back or 40x IC)
  • 20 x Sarlacc Pit Jump Squat
  • 40-Yard Bantha Bear Crawl (if not on field, substitute 40 x mtn climbers (IC))

Hoth:

  • 20 x Probe Droid Burpees (down on count; up on count; make sure you’re not detected)
  • Taun-Taun will Freeze Before you reach the First Marker Beacon – 20 yd broad jump (or 30 x if limited for space)
  • 20 x Imperial Squat Walkers (4-count imperial walker; 1-count Body Weight Squat)
  • 40-yard Imperial Assault Bear Crawl (substitute 40 x mtn climbers (IC) if limited space)
  • 20 x Wampa cave (Carolina Dry Docks (SC))

Dagobah:

  • Merkin/Step-Up Elevens (10 Merkins; cross-field run; 1 step-up on bench, cross field; subtract one Merkin rep and add one step-up, repeat until you are doing 1 Merkin and 10 step-ups. The sum always adds up to 11. There is no try; only do.)
  • Yoda Carry (coupon carry through stadium steps or for 400 yards)

Endor:

  • 20 x X-Wing Scissor Kicks (IC)
  • 20 x Biker Scouts (Fast/Slow Freddie Mercuries IC)
  • 20 x Tree Hugger Squats (IC) (IC squat performed in Al Gore stance.)
  • 20 x Ewok Hammers (IC) (Like an American Hammer, but shorter)
  • 20 x Boat/Canoes (Ewok Navy was not featured in film, but it is fearsome)
  • AMRAP Celebratory Air Presses, IC.

Kessel Run:

  • 500 meter run; 12 parsecs or less. Start at Endor; end at Tatoonie.

If time permits, repeat trip around the galaxy. Substitute Squats/Derkins for Merkins/Step-ups on second round of elevens.

Mary: LBCs or something. Improvise.

COT: Completing one’s training is a theme appearing multiple times in the Star Wars Story. Leaving training early (even to help one’s friends) leaves the jedi apprentice vulnerable to the pull of the dark side. During our corona-virus-induced time at home, consider what training (or character development) you now have time to complete. And beware the dark side.

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Add it Up

AO: The Patriot

QIC: Maj Payne

The PAX: Lucius, Brown Bag, Lazlo, Jenner, Cable Guy, 2 Percent, Bone, Sunshine, Deflator, Fish Fry, Speedo, Situation, Tea Party

WU: 14 Brave souls posted this gloom for a M-prepared beatdown.  That’s right — another treat designed by Ms. Maj Payne (FiA Rogue). YHC was running a bit behind, and after the PAX all grabbed personal coupons, Jenner stepped in to assist with the WU, leading a round of SSH. YHC performed the obligatory penalty burpees, and completed the WU with some SSH, IW, WMH, Cherry Pickers and Merkins. The following is a true story.

The Thang: Grab yer coupons and head toward the Arena. Stop to gather PAX midway, completing a round of LBAC forward and back. Continue onward to Arena. Once at the Arena, complete circuit 1 in a Tabata fashion (20 seconds on, 10-ish seconds rest).

Merkins.
Merkins + Jump Squat
Merkins + Jump Squat + Kickouts
Merkins + Jump Squat + Kickouts + Dips
Merkins + Jump Squat + Kickouts + Dips + Mountain Climbers

Grab coupons again and continue around the school, stopping midway for some BWS.  Continue onward to the parking lot for circuit 2, again in Tabata fashion.

Aussie Pushups
Aussie Pushups + Reverse Fly
Aussie Pushups + Reverse Fly + Dual Mountain Climber
Aussie Pushups + Reverse Fly + Dual Mountain Climber + Lunge
Aussie Pushups + Reverse Fly + Dual Mountain Climber + Lunge + Burpees

Grab yer coupons again and mosey back to start for Mary.

Flutter kicks, LBCs.

COT: Always an honor to lead the PAX. Leaders are often looked to for pithy words of wisdom. Sometimes they have them and other times they don’t. The key is to be present, lead with integrity and honor, and do the best possible, regardless of conditions. No matter where you are on your leadership journey — go out there and do your best.  Press yourself to be better every single day.

Aye!