Author: F3 The Capital

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No Burpee* BLIMPS

AO: The Patriot

QIC: Lucius

The PAX: Dr. D.; Hightower; Jenner; Maj. Payne; Noodle; Pierogi; Prenup; Rainmaker; Subprime; Lucius.

The Scene: Nearly perfect—low 40s, dark, light fog. 

Warm Up:  Social lap; Windmills; Arm Circles; Cherry Pickers; 8-Count Body Builder; Willie May Hayes

The Thang:

NO-BURPEE* BLIMPS:  Six stations of 8-Count Body Builders, Lunges, Imperial Squat Walkers, ‘Merkins, Plank Pivot-Wiper Things, Squats with Overhead lift. Pyramid of 8-10-12-10 reps, punctuated by 50-yd runs.  Skipped the last s8-rep pyramid step, so PAX could get to coffee on time.

PAX split into two teams for parallel exercises:

– NO SANDBAGGING: 50-lb sandbag clean and throw; supported by bear-crawling comrades.

– LIFE IS BETTER WITH COUPONS: Cinder block curls and shoulder-to-shoulders 

ABBREVIATED MARY: LBCs; Flutter Kicks

COT:

We often question why we wake early to lift cinderblocks and throw sandbags.  Many of us define goals to motivate and structure our exercise.  But goals can obscure the enjoyment of simply doing the work itself.

Teddy Roosevelt, work-out fanatic and proponent of the strenuous life, wrote that during his time as a rancher in the Dakotas “[w]e knew toil and hardship and hunger and thirst; and we saw men die violent deaths … but we felt the beat of hardy life in our veins, and ours was the glory of work and the joy of living.”

As you continue to work toward your goals, do not lose sight of the joys of the work.  Carry this with you from the field of the Patriot as you work the other areas of your life.

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Off-Campus Tour

AO: The Patriot

QIC: Maj Payne

The PAX: Horsepunch, Subprime, Dr D, 90210, EEEEEEE (DR PAX F3BeaufortSC), Prenup, FNG Jughead, Sludge, Hightower, Fish Fry, Bandit, Bone, Roddick. Lucius

It was a chilly clear October morning, and 15 strong PAX escaped the evil fartsack to challenge themselves. YHC recognizes that it can be difficult sometimes to face the 30-something degree gloom, but there is no substitute for strengthening oneself among brothers. Here’s what we did:

Warm up:

10 x SSH
10 x IW
10 x Merkins

The Thang: Mosey to corner of 28th St. N and Yorktown. 5 x burpee. Continue to Little Pimmet Run Park path. 5 x burpee at first stop. Then to 30th St. N. hill and count off by twos. Ones run the hill, twos do BWS. Flapjack. Once complete one round, mosey to Rock Spring Park pump house for some dips and derkins 10 x each. Secure coupon #1 cinder block. Mosey onward up Little Falls Rd to Knights of Columbus. Lunge walk around the driveway to house entrance where the PAX secure coupon #2 cinder block. Continue lunge walk with coupon (5 x lunge steps and pass it off). Mosey back to Yorktown HS to discover coupon #3 for flutter kick coupon pass. 10 x flutter kicks with coupon. Pass the coupons until all PAX have had the opportunity to do at least 10 x flutter kick holding a coupon. It took 5 rounds to hit all PAX.  Leave no man behind!

Mosey to tennis courts for some F3 tag. Distribute 3 headlamps. Those with the headlamps are “it.” If tagged, PAX must execute 3 x burpee before going to tag someone else. It was all a bit chaotic, but worked, and yes, Horsepunch eventually got tagged. After 10 min, switched to bearcrawl tag for 5 min. Brutal.

Back to start where the PAX stumbled upon Bandit and Fish Fry who arrived late. They unsuccessfully had completed a car tour search, then returned to the AO for a dynamic duo beatdown on their own. PAX then knocked out a quick Mary. 50 x LBC, 10 x Hello Dollies, 10 x Flutter Kick and boom, finish.

COT: Today we traveled off campus. Sometimes we all need to travel off the beaten path to find others in need. It’s important to look around in the world for those that need a hand. Get outside of your comfort zone to make the world a better place. Challenge yourselves to be the better father, son, neighbor, employee or boss. Amen!

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Four Track Workout

AO:  The Patriot

QC:  Fish Fry

8 Pax braved the 38 degree temps in the gloom:  Fish Fry, Bones, Twinkle Twinkle from Napierville, Dr. D, Lucius, Noodle, Maj. Payne, Hightower

Warmup:

1 Fellowship lap around the track, high knees on the first straightaway and butt kickers on the back straightaway

Power jumps

Junk yard dog

The Thang:

1 lap Indian Run

Song Challenge:  Burpees on the word “down” to Tubthumping, SSH on melody

1 lap catch me if you can, 4 globe jumps for the chaser

Song Challenge:  Sit up hold while Rihanna sings, full sit ups while Eminem raps to Love the Way You Lie

1 lap Sprint on Straightaways

Song Challenge:  Merkins on Roxanne by the Police

Song Challenge:  Squat Holds on “Bring Sally Down” to Flower by Moby

Mary:  Plank Jacks, Hello Dollies, Bonnie’s Torture

COT:  For the theme of today,

I know it seem hard sometimes
But, uh, remember one thing
Through every dark night, there’s a bright day after that
So no matter how hard it get
Stick your chest out, keep your head up, and handle it.

2Pac, Me Against the World

And

Ecclesiastes 4

9 Two are better than one because they have a good reward for their efforts. 10 For if either falls, his companion can lift him up; but pity the one who falls without another to lift him up. 11 Also, if two lie down together, they can keep warm; but how can one person alone keep warm? 12 And if someone overpowers one person, two can resist him. A cord of three strands is not easily broken.

 

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Experimenting with Pallets

AO: Olympus

QIC: Hightower

The PAX: Tenenbaum, NAFTA, Mule, Snappy Lunch, Roddick, Jenner

Warmup:
30 SSH, then HillBilly, Good Morning, Arm Circle stretches. Followed by 20 merkins. Then the PAX moseyed to jog a loop around parking lot, with high knees, butt kickers, then Karaoke shuffles.

The Thang:

The group split into 2 teams for the first pallet experiment, pulling pallet sleds. Utilizing cinder blocks and battle ropes, YHC created 3 sleds. First PAX pulls the sled to 1 station, where Second PAX is doing burpees, then takes over pulling the sled to station 2. There third man is doing air squats, then takes over pulling the sled to 4 station. Forth man is doing merkins at station 4, then turns sled around to head back to station 3. After each man arrives at new station he continues the exercise until the sled arrives. After several runs through each station, the group lined for for full parking lot runs with sled. As each 2-man sled ran down parking lot the rest of the PAX jogged along for support.

Next experiment carrying pallets up Olympus stairs. Staying in 2 groups, first group on top of stairs with pallet and second group on bottom of stairs. Each group would send 1 PAX carrying pallet over head up or down stairs to exchange with other group waiting. Top group waiting does air squats, while bottom group curls cinder blocks. This experiment lasted so each PAX could run the cycle twice.

After returning the pallets the PAX lined up for Ricky Bobby around Allen Johnson Track.

Mary:
Roddick explained full sit up protocol for his upcoming qualification test. So PAX split into 2-man teams for perform at least 37 full sit ups per protocol. Finally PAX performed Ring of Fire with 10 merkins, while rest held plank.

COT:
Best of luck to Roddick for his upcoming qualifications test! Guest Q coming Sat Sept 1 from F3 Churham, Toast McQueen. Workout open for M’s and 2.0’s, family style! 2 guest Q’s scheduled for Mon, Sept 3, Labor Day. Toast and Buffay, both from Churham, so would like to arrange special Labor Day theme workout.

Prayers to all our children heading back to school. Also special prayers to Jenner’s and Tenenbaum’s family for their losses.