Author: F3 The Capital

AO: The Patriot

QIC: Maj. Payne and FIA guest Rogue

The PAX: Noodle, Subprime, Bone, Hightower

Warm-up: 3 x (10 x leg swing each side, 5 x scorpions each side, 5 x walking lunge w/ overhead reach each side) then 3 x (5 x Superman IYTs, 15 x coupon Good Mornings, 5 x Broad Jumps) Run a lap.

The Thang: EMOM.

100yd sprint
5 x burpees
100yd skip
15 x thrusters (25# coupon)
100yd shuffle (50yd rt, 50yd left)
6 x burpees
100yd sprint
15 x thrusters (25# coupon)
100yd skip
7 x burpees
100yd shuffle (50yd rt, 50yd left)
15 x thrusters (25# coupon)
100yd sprint
8 x burpees
100yd skip
15 x thrusters (25# coupon)
100yd shuffle (50yd rt, 50yd left)
9 x burpees

Quick Mary: 25 x LBC, 20 x flutter kick

COT: It takes a team, and sometimes we must look outside our normal circles for teammates. Thanks Rogue for the assist today! Be strong!

When: 7/7/2018

Q: Jenner

The PAX: Prenup, Gavel, Leprechaun, Shamrock, Early Bird, Turtle, Bucco, Maj. Payne, Dan

Warm up: side shuffle hops, imperial walkers, mosey to playground for arm circles fwd and back

The Thang:
At the playground, do 30 points*, split up into 3 teams and learn to use environment at various locations to do 10 pull-ups and then 10 sec isometric hangs.

*30 points: Any combination of crunches or air squats (1pt), push ups or dips (2pts), or pullups or burpees (3pts), OYO

Then mosey to the stage in the woods for cherry pickers and then sideways lunges up the wooden benches and finish with forward lunges with a deep 5 sec hold.

A few meters from the stage hangs the climbing rope. Team members from one team climbs the rope as many times as they can while the rest run a half loop around the Tuckahoe Park and then rotate so every team climbs.

With warmups and practice done, mosey back to the playground for the mini-challenges played like a game of CAT. Remain in 3 teams. A team member chooses a challenge (isometric hang for x seconds, x number of derkins with feet against the circle swing, go from point a to point b without touching the ground, traverse the spider tower and down in x seconds, etc.) then performs it. Whichever team member fails the challenge gets a letter of CAT. In-between attempts, a team member is not idle but doing 30pts. Do this for approximately 8 mins.

Run over to the old playground against the school. Peoples chair against the wall. PAX who picked up letters in CAT pick up broken stones, one for each letter, and hold them out in front during the wall squat. Each team rotates through 3 stations.

1. Bar Work – Forward roll x5, Chest to Bar x10, Hang Pulls x15 and is the timer
2. Infinite Monkey Bars – PAX 1 traverses feet first under the monkey bars while PAX 2 crab walks on top of monkey bars. Other PAX wait on either end with an isometric hold (or just stand on the ground, all depends on your comfort level) for PAX in front to finish before beginning next traversal.
3. Wall Pole Lunge – Pull-ups x5, Pole climb, Bulgarian lunges x5 each leg

Then run back to the playground for another game of CAT. Approximately 8 mins.

Skip round of Mary since the PAX will have too much fun and will get core and abs during CAT.

Announcements: Three slots left for the DC Ragnar – get with Prenup if interested.  Launch on July 14 for the Fairfax AO!

COT: YHC brought everyone together to note that while vacationing down in Myrtle Beach, was able to drop in on an AO two miles away from hotel and was welcomed for a workout in the gloom. That night, saw a high school friend competing in American Ninja Warrior and has started a Parkour school while being a stuntman for Tom Cruise and Robert Patterson. So it was a about time to introduce some American Ninja Warrior. It is the end of a celebration week and YHC still feels proud to be an American. A ninja is always aware and uses their environment to their advantage so think about that whenever you’re trying to remain healthy and fit. And we are all warriors being out here on a Saturday in the gloom. Thanks for everyone coming out.

When: 7/6/2018

Q: Prenup

The PAX: Horsepunch, Roddick, Leprechaun, 90210, Maj. Payne, Subprime, Jenner

8 PAX showed in the gloom for Measure Monday’s slightly more relaxed cousin Measure Friday did not disappoint!

Warm up: side shuffle hops, imperial walkers, cherry pickers, down dog, pole assisted pec stretch (don’t worry, all dudes), fellowship lap

The Thang:
400 yard run (Jenner running an absolutely absurd 59 seconds, Horsepunch running angry in 61 passing 90210 at the very end who rocketed out in what looked to be 64 or 65.)

Pull ups (Major Payne calling 21 and hitting it, Leprechaun jumping over the hump at 5.)

Merkens in a minute (Subprime doing 55 like he was doing light yoga, Horsepunch matching merkens for seconds with 60.)

LBCs in a minute (74 for YHC and Leprechaun, and there were also some 80 numbers getting called out – probably Subprime!)

100 yard dash (Jenner in an otherworldly low 11 second split, still the fastest transitioning athlete in America, YHC shaved off a second from last Measure Monday to come in at low 14.)

100 yard timed bear crawl (most absurd performance of day was Horsepunch crawling 100 yards in 34 seconds like Kong escaping Skull Island, and equally impressive was Leprechaun’s grit in finishing his 100 strong. And Roddick making it look like he’s been doing it for years!)

Three rounds of Mary: flutter kicks (two minutes after absurd bear crawl, Horsepunch registers equally absurd beached whale imitation by not getting feet off ground and stalling Mary), Merican twists, and finishing with balance of LBCs to 100.

Special props to 90210 and Roddick for hanging tough in ALL events and showing true grit and determination, even without having the benefit of the first go around.

Announcements: Horsepunch noted the July sheet is up, with help from Leprechaun to make sure it doesn’t crash. If interested in Ragnar, contact Prenup. Need a Saturday Q, Jenner and Maj Payne stepped up to split. Coffeeteria after today’s beatdown.

COT: YHC brought everyone together to note that while much of what we do is in a group, the struggle is also an individual one, and that there is some event, some exercise for which your body begins as your enemy, and within a month or so your body becomes your friend. Thank you to the group for taking this journey with each individual and pushing them each time.

When: 6/22/2018

Q: Hightower & 90210

The PAX: Deflator, Bone, Jenner, Subprime, Prenup, Leprechaun, Shamrock, NAFTA, 90210, HT

Warm-up:

20 Side Shuffle Hops, Hill Billy & WMH’s Stretches, Arm Circles Forward & Reverse

The Thang:
50 yard military crawl with complex burpees. Start with 2 burpees, then crawl 10 yards, then 4 burpees, rinse & repeat. Finished with 4 extra burpees.

PAX broke into A & B group for Tug of War. Winning team holds plank, losing team knocks out 15 merkins. Went for 3 rounds, hopefully we’ll continue Tugs in futures!

1.5 lap indian run

On Endzone x2
10 jumping squats
Sprint to 50yd line
10 Jumping lunges
Sprint to opposite endzone and plank hold

On endzone x2
10 Jumping lunges
sprint to 50 yd line
10 jumping squats
sprint backwards to opposite endzone and plank hold

On endzone
Alligator pushups to the 20yd line
20 Flutter kicks
20 partner assisted leg lifts

Final push:

20 WWII sit-ups
10 Merkins x2
10 diamond Merkins x2
10 wide arm merkins x2

COT: We’re assembling a Ragnar Team. If interested, let Prenup or Subprime know via Slack. Also don’t forget the soft launch on July 14 for the Fairfax AO!