Author: F3 The Capital

AO: The Patriot

QIC: Noodle

The Pax: Lucius, Major Payne, Dr. Dandelion, Trebeck, Bone

Warm Up:

Side Straddle Hop
Itty Bitty Arm Circles
Partner Stretches (Shoulders and Thighs)
Merkins

1 lap 60-70%
1 lap Ricky Bobby

Little Bitty Crunches
Merkins

The Thang:

Mosey to Amphitheater/Stairs

Circuit:

3x:

Up/Down/Up Stairs
Walk down to amphitheater
20 x Side Straddle Hops/10 x Merkins
30 Second Wall Sit

1 Minute Rest

Rinse and repeat x 2

Mosey back to start

Round of Mary

Ring of Fire x2
Babies
Flutter Kicks
Bonni’s Torture
American Twist

COT:

Thought of the Day:

Tell the Story/Spread the Word
Do your job

AO: Compound

QIC: Prince Harry

The Pax: Maj. Payne, Buffet, Hightower, FNG RomCom and Prius

Warm-up:
25 SSH, 15 Imperial Walkers, 15 burpees, arm circles forward & backward, 10 merkins, lunge stretches

The Thang:
5 wolverines, 20 yard bear crawl
4 wolverines, 20 yard gorilla walks
3 wolverines, 20 yard duck walks
2 wolverines, 20 yard lunge walk
1 wolverine.

Ricky Bobby over to parking deck for a circuit of 7 story stair climb, wall sit, balls to the wall, SSH, bear crawl and merkins. Stair climber set the clock for the group and switched when they got back down.

Ricky Bobby back to the field.

Mary:
25 4-count Bonnie’s torture, 28 4-count flutter kicks, Ring of Fire – 15 merkins, 10 v-ups, 14 high plank to low planks, 15 I love the t–bones

Circle of Trust:
Thank you all for coming out with 5 strong HITT members and FNG RomCom. We come out here to be better men, brothers, fathers and community members and carry our strength forward to be a positive impact on the communities we serve.

AO:  The Patriot

QIC: Lucius

THE PAX: 4 brave souls – Dr. D; Prenup; Subprime; Lucius

THE SCENE:  Windswept

THE WARM UP:

SSH; Cherry Pickers; Wind Mills, Downward Dog.

THE THING:

Conveyor Belt:

Pax deep standing at cinderblock “stations” positioned 10 yards apart, perform 5x Lion Kings (cinderblock front squat and press), bear-crawl forward 10 yards to next cinderblock, then repeat.  Pax at front station runs to back of column, Ricky-Bobby style, after completing his Lion Kings.

Reverse Conveyor Belt:

Reverse the conveyor belt: Pax crawl-bear between stations, with 5x Merkins at each.

Railroad Tracks:

Pax start in a column. First Pax drops to low plank, second Pax jumps over first Pax, runs 10 yards, and drops to a low plank. Third Pax jumps over Pax 1 and Pax 2, then runs 10 yards beyond and gets in low plank.  Repeat all the way to the goal line.  Complete twice for 200 yards.

Wonderbras:

Starting from your chest, lift your bricks up and out.  Performed from a people’s chair (wall sit) with two bricks.  Two sets of 15, with recovery Merkins in the middle.

Bucket Brigade:

Pax Line up at bottom of stairs, one man on every other stair shoulder-to-shoulder. Man on lowest stair passes cinderblock up to next man, who passes it along the line. Once a Pax hands off the block, he runs up the stairs to end of the line to receive block again. Once at top of stairs, repeat going back down.

THE MARY:

LBCs, American Twists, Bonnies, and a terrible Flutter Kick/Scissor Kick/Flutter Kick montage.

THE CIRCLE OF TRUST:

Today’s exercises were about conveyance – keeping things moving.  Newton tells us that an object in motion stays in motion, while objects at rest remain at rest.  F3 keeps us moving.

Episcopalian church services often end with a prayer for “strength and courage to love and serve you … .” We should also ask for momentum — strength and courage are important, but so is continuing to push.

(See Book of Common Prayer, Holy Eucharist Rite II, at 365; see also 1 Chronicles 28:20 (Be strong and courageous, and do the work.))

 

AO: The Patriot

QIC: Maj Payne

The PAX: Lucius, Hightower, Prince Harry, Fish Fry, Bone, FNG Trebeck

One of the great things about Q-ing a workout is the Q decides the exercises. Because YHC is dealing with a cranky shoulder, today became a legs-focused day, with, as always, a little bit of bear crawling thrown in for fun. The following is a true story…

WU: SSH x 25, WMH x 10, IW x 15, LBAC (front) x 10, LBAC (rear) x 10, Slow BWS x 10, lap around the track and mosey on to the student parking lot for…

The Thang:

KB Ricky Bobby — Count off by twos. Ones take a 45# KB, Twos take a 35# KB. Each group move single file to the opposite end of the parking lot. The Pax at the back of the line grabs the KB and sprints to the front of the line, puts the KB down and then moves as appropriate. Once the current person at the back reaches the KB, they pick it up and sprint to the front and so on. At the end of the lot, switch KBs and move as appropriate back to the start point. It’s not a race, but, well…it really is always a race isn’t it?

Round 1: Bear crawl
Round 2: Lunge walk

Grab the KBs and mosey on to the Arena for a modified Dora!

Partner up! One man run, the other starts exercising. Flapjack when the runner finishes his lap and picks up on the exerciser’s count for a total count between partners of:

100 x BWS
200 x Step Ups
300 x Wall Toe Touches

All was going well until Bone led the running group astray as he searched for a pooping location. No problem. The PAX recovered after a mild detour. And Bone made it back after his Class 2 download.

Once complete, mosey around the AO to the Gauntlet for…

Lunge walk to first light post, then broad jump to next. Repeat the sequence through to the last light post.

No time for Mary. Finish.

COT: It’s always an honor to lead the PAX. Today was balmy, but soon it will be cold and rainy again, which creates the best F3 memories. The gloom is a special place where great things are accomplished, and when the weather makes things tough, the experience is magnified. To be sure, making others better – accomplishing something – is something everyone should strive to do on a daily basis. There are many ways to make this happen. Sometimes it’s done by paying someone a compliment. Sometimes it’s helping them in a time of need. Sometimes it’s listening to them talk through a difficult experience. And yes, sometimes it is about pushing them to do something they would never do on their own – in an uncomfortable environment – to make them better men and better leaders.

See you all in the gloom again soon!