Author: F3 The Capital

AO: The Patriot

Q: Fish Fry

The Pax: Hightower, Subprime, Dr. D, Poe, Maj. Payne, Jenner, Lucius, Bone, Sludge

Warmup:
SSH
Shoulder rolls
Fellowship run-High knees and butt kickers

The Thang:
We marched up and down the field like Alabama on an opening drive, throwing the exercise die and doing the call for each. We made excellent progress except for the Charlie Brown pulled by Maj. Payne that set us back a few yards. Who knew that Subprime was a kicker?

Next we ground it out every 10 yards with some arm exercises
Inch Worm
Lateral Push Ups
Crab Walks
Spiderman Push Ups
Zombie Crawls
For a break on the arms, we went into the middle of the field for an over/under Ring of Fire
Zombie crawls
Spiderman push ups
Crab walks
Lateral pushups
Inch worms
Not to be left out, we did some legs sideline to sideline
Walking Lunges ½ way into side lunges the rest
Frog jumps ½ way into broad jumps

Mary: Tricycles, LBCs, Windshield Wipers

COT: An honor to lead the PAX!

AO: The Patriot

QIC: Lucius

The PAX:

Bone; Flutie Flakes; Hightower; Maj. Payne; Noodle; Poe; Prince Harry; Lucius

The SCENE:

40s, but at least the radar said it was not raining.

The WARM UP:  

SSH; Cherry Pickers; Windmills; Willy Mays Hayes

The THANG:

1.75 mile run along several slightly uphill sections of the Jennifer Bush-Lawson Foundation 5K course.  Warm-up shuffle, followed by Ricky Bobby.

Punctuated by:

10 x Burpees.

8 x  Wolverines – the most majestic and ferocious of all the weasels.

HALF-WAY THERE SPRINTS up 33rd Street hill.  5 x burpees at bottom; 10 x Merkins when half-way there; 15 x air squats at top.  AMRAP for 8 minutes.

10 x Carolina Dry Docks.

Return to the Patriot for:

30-YARD BEAR HUNT: One PAX bear crawls toward 30-yard line; once the bear passes 10-yard line, partner sprints to catch him, then buddy carries to the 30 and back.

The MARY:

Round-robin abs.  Too terrifying to recount.

The CoT:

At our last Post, we were reminded us of the importance of teaching our children.  Today, consider what they can teach us: enthusiasm, curiosity, and wonder.   “Truly I tell you, unless you change and become like little children, you will never enter the kingdom of heaven.”  (Matthew 18:1-3; see also Isaiah 11:6 (a little child will lead them).)

AO: The Patriot

QIC: Maj Payne

The PAX: Lucius, Prince Harry, Noodle, Hightower, Bone

WARM UP: 10 x SSH, 10 x IW, 10 x LBAC front and rear, 10 x Merkin, then…

The Salad Fork

Saw this on the backblast list from some of our brothers in Churham (H/T Grunge)! It looked like fun, so we jumped in:

• PAX line up on football field sideline. Hit 5 x Burpees.
• Run forward to opposite sideline. Hit 5 x Merkins.
• Plank walk 3 yds to the right. Hit 5 x more Merkins.
• Bernie (Backwards) Run back to the original sideline. Hit 5 x Burpees.
• Run forward 30 yards. Hit 5 x Merkins.
• Plank walk 3 yds to the right. Hit 5 x more Merkins.
• Bernie Run back to the original sideline. Hit 5 x Burpees.
• Run forward 30 yards. Hit 5 x Merkins.
• Plank walk 3 yds to the right. Hit 5 x more Merkins.
• Bernie Run back to the original sideline. Hit 5 x Burpees.

Named the Fork because in executing the exercise, PAX trace a downward pointed 3 prong fork, hitting 5 Burpees at the bottom of each tine, and 5 Merkins at each intersection at the top. Good tines!!

Much gratitude to Bone for recovering YHC’s cheat notes on the field, which jumped out of my pocket, likely during one of the burpee repeats. How he saw them in the gloom is still a mystery.

MAIN EVENT

Ricky Bobby carrying a handy sandbag (trail PAX run to front with sandbag, pass it back to trail PAX and repeato) to SW parking lot.

PT Stop #1

• 10 x Burpees
• 20 x Merkins
• 30 x WWIIs
• 40 x BW Squats
• 50 x SSH
• 40 x Mountain Climbers
• 30 x Alt Reverse Lunges
• 20 x Plank Jacks
• 10 x Dry Docks

All exercises executed SC.

Then Ricky Bobby with sandbag to the flagpole arena for…

PT Stop #2

• 10 x Burpees
• 20 x Merkins
• 30 x WWIIs
• 40 x BW Squats
• 50 x SSH
• 40 x Mountain Climbers
• 30 x Alt Reverse Lunges
• 20 x Plank Jacks
• 10 x Dry Docks

All exercises executed SC. Some mumblechatter (Bone) erupted when YHC needed assistance with remembering the exercises on the back side of the pyramid, but it was quickly tamped down once the PAX got to work again.

• Ricky Bobby Run around school to basketball court.

PT Stop #3, time is getting short, so…

• 5 x Burpees
• 10 x Merkins
• 15 x WWIIs
• 20 x BW Squats
• 25 x SSH
• 20 xMountain Climbers
• 15 xAlt Reverse Lunges
• 10 x Plank Jacks
• 5 x Dry Docks

All exercises, again, executed SC.

• Rick Bobby run back to start – the stadium!

Move immediately to the dessert, or rather, oyster fork (just two tines)

• PAX line up on football field sideline. Hit 5 x Burpees.
• Run forward to opposite sideline. Hit 5 x Merkins.
• Plank walk 3 yds to the right. Hit 5 x more Merkins.
• Bernie (Backwards) Run back to the original sideline. Hit 5 x Burpees.
• Run forward 30 yards. Hit 5 x Merkins.
• Plank walk 3 yds to the right. Hit 5 x more Merkins.
• Bernie Run back to the original sideline. Hit 5 x Burpees.

Nicely done! Feeling the recovery wash over. Time to circle up for…

Mary!! Around the horn!

• MP: The Flutter Kick x 15
• Lucius: LBC x 15
• Noodle: Leg lifts x 15 (5 x center, 5 x left, 5 x right)
• HT: 10 x American Twists
• PH: 10 x Shoulder Taps
• Bone: 10 x Freddie Mercury

0615. Time called. Fin. Awesome morning!

COT: YHC is reading Leaders Eat Last by Simon Sinek, and in the book, he talks about the juices that keep us going. Endorphins and Dopamine and Serotonin and Oxytocin. Each have an important part in our physiology and how we feel throughout the day. take advantage of the feelings you receive when you give to others. That’s when oxytoocin and serotonin are streamed into your blood. That’s why it feels so good to give. Be a giver. Go out and make the world a better place for others — you’ll feel it if you do.

AO: The Patriot

QIC: Hightower

The PAX: Fishfry, RainMan, Subprime, Prenup, MajPayne, Dr D, Lucious, Prince Harry, Bone

Warmup:
50 SSH, Good Mornings, WMH’s, 10 Hindu push-ups, 10 Hindu Squats. Followed by fellowship jog around field. QIC showed group proper Fireman’s Carry, then each PAX carried partner 50 yards.

The Thang:
PAX jogged over to basketball court, where Samara was waiting for us. Q then split PAX into 2 groups. First Group would circle the school carrying partner Fireman’s style, with extra carrying sandbag, rotate as necessary, stopping at Arena for 25 dips. Second Group with 4 men flip tire across, with 5 man doing Hindu pushups. Once tire returned, 3 men sledge tire, while 2 men step up tire for high knees, rotating between sledgehammers & step ups. Once the First Group returned, the groups swapped to Rinse & Repeat.

Mary:
20 little baby crunches, then 20 flutter kicks, finished with 50 Hindu Squats

COT:
Upcoming 5k opportunity for JBL.
New Slack channels setup for 2F, 3F and Rucking. More info coming for GrowRuck Va.

AO: The Patriot

QIC: Prince Harry

The PAX: Luscious, SubPrime, Major Payne, Prince Harry, Bandit, Rainmaker, Dr D., Fish Fry

Warmup: 1 lap
Circle of warmup, everyone pick one:
5 arm swings, toe-touches, 14 arm circles- front & back, 10 imperial walkers, 10 rocket pushups, 10 burpees, monkey humpers, 25 side shuttle hops.

The Thang: 8 laps of: sprint the straight-away, 5 pullups, jog the curve, sprint the straight-away, 5 burpees, jog the curve.

Mary: 25 x flutter kicks IC, 40 x LBCs (L,R, C), 10 x WW2’s, 10x Bonni’s torture IC, 10 x Merkins, 10 x ski abs IC, 10 x plank jacks IC, 10 x leg lifts IC

CoT: Coming into this morning, YHC wanted to have stadiums instead of the straight-away sprints, but alas the rain made them too slippery. A good lesson is there are some things out of your control but there’s always a way to adapt and strategize to make it work out. Appreciate the PAX coming out and embracing the suck this morning!