Author: F3 The Capital

AO:  The General

QIC: Lucius

THE PAX: Buggy, Toolbox, Traveler, Two Percent, Zebra (DR from Lexington KY – Welcome!)

THE WARM UP: SSH, Mosey, LBAC (fore & aft), Mosey, Don Quixotes, Mosey, Cherry Pickers (old-man speed), Mosey, Moroccan Night Clubs, Mosey, AMRAP pull-ups, Mosey

THE THANG:

Con-Bear-Or Belt: The PAX bear-crawled between exercise stations, spaced 10 yards apart, then performed an exercise at each exercise station.  Exercises included:

– Squat jumps;
– 4x4s;
– Atlas shrugs (cinder-block shoulder-to-shoulder)
– Cinder-block presses;
– Cinder-block curls;
– Cinder-block bent-over rows;
– Cinder-block pull-throughs;
– Lunges;
– Lion-king squat thrusts (with cinderblock); and
– Man-makers (22 lb pavers).

The PAX completed two conventional trips around the con-bear-or belt, for 200 yards of bear crawling and 20 sets of exercise.  Unsatiated, they enjoyed a third “lightening round” around the belt, running instead of crawling between stations.

Rest Exercise: When not bear crawling and lifting things, the PAX enjoyed some sandbag R&R. They moved a 50-lb sandbag pass across the field and back Ricky Bobby style via the following methods: lunge walk, step-and-squat, and clean-and-toss.

THE MARY:  Flutter kicks; unnamed awful things (bring knee to elbow while weeping; thanks Toolbox); spider plank taps (thanks Zebra).

THE COT:  Some recent reading reminded YHC of the importance of setting and broadcasting goals.  Starting with the end in mind is a mechanism for clarity.  It tells you what you intend to do, and helps you figure out how to get there.  What goals do you need to revisit?

AO:  The Patriot

QIC: Lucius

THE PAX: Bambino, Bodett, Bone, Fuzz, Jenner, Major Payne, The Situation, Speedo, Sticks, Three Mile, Two Percent, Wild Thing

Thirteen PAX gathered in the gloom to enjoy our commemoration of an American classic—the 1993 film “Groundhog Day” starring Bill Murray and Andie MacDowell.  Here is what we remember:

THE WARM UP: SSH, Mosey, LBAC (fore), Mosey, LBAC (aft), Mosey, Wind Mills, Mosey, Downward Dog, Mosey, Moroccan Night Clubs, Mosey, Cherry Pickers, Mosey (with CB carry)

THE THANG:

Rise & Shine Campers: The PAX enjoyed the beautiful melody and moving lyrics of Sonny & Cher’s hit “You’ve Got Me Babe.”  PAX performed burpees each time Sonny or Cher sang the words “I’ve Got.”  BW Squat, Air Clap, or Air Press were performed through the rest of the song.  “Don’t forget your booties because its cold out there!”

Ned Ryerson: The PAX performed Merkins, Plank Jacks (IC), and Diamond Merkins in memory of the pride of Case Western High—insurance salesman Ned “Ned the Head” Ryerson. 20 of each first time through.  10 of each on subsequent visit. “Bing!”

Watch Out for that First Step: The PAX lunge-walked across the field toward Gobbler’s Knob.  “It’s a Doozy!”

Prognosticator of Prognosticators: The PAX paired up to perform 20x Ground Hog Squat Thrusters (since groundhogs were scarce, the PAX substituted CBs for their GHs; most PAX did 10 each; two did some more).  “This is one time where television really fails to capture the true excitement of a large squirrel predicting the weather.”

Don’t Drive Angry: The PAX performed a 70 yard sprint. “There is no way that this winter is ever going to end as long as this groundhog keeps seeing his shadow. I don’t see any other way out. He’s got to be stopped. And I have to stop him.”

Renaissance Man:  The PAX performed 10 x Carolina Dry Docks, Step-Ups (single count), Dips, Step-Ups (single count), and Derkins. “Six months, four to five hours a day, and you’d be an expert.”

The PAX gathered for … another repetition, running from “rise and shine” all the way through “renaissance man.”

The PAX finished with another round of “You’ve Got Me Babe” for 60ish burpees on the day! And a lot of squats, claps, and presses! “Bing Again!”

 THE MARY:  After putting away their CBs, the PAX reconvened for 20x flutter kicks.

COT:  In addition to entertaining, Groundhog Day teaches us the importance of repetition and small changes to our routine.  By working at a goal, we can achieve it.  Daily practice makes perfect.  Go be a better person.

AO: The Patriot

QIC: Maj Payne

The PAX: Lucius, Lazlo, Horsepunch, Subprime, Fuzz, Situation, 2 Percent, Bambino, Sunshine, Bone, Bodette, Speedo, Sharkweek, 3 Mile, Sticks, Wild Thing, Mayberry

18 PAX posted in the early morning gloom for another Monday beatdown.  It was a classic interval circuit that seemed easy at first, but snuck up on even the fittest of the PAX, especially when the timer went out during burpees.  Weird how that happens!  Fun times for all — here’s how it played out…

WU:  15 x SSH, 15 x IW, 10 x Cherry Pickers, 15 x BWS, 10 x Merkins IC

Line up across the goal line.
20 yds Toy Soldiers, shuffle back
20 yds Walking Lunges, shuffle back
10 yds Inchworms, shuffle back
20 yds High Knees, shuffle back
20 yds Butt Kickers, shuffle back

The Thang:

Intervals  1 Minute On / 15 Seconds Off     X 2

1. In & Out Squats
2. Sprint to Backpedal
3. Burpees
4. Side Shuffles
5. 10 x Merkins, 10 x BWS
6. Bear Crawls
7. Mountain Climbers
8. Broad Jumps
9. Lunge Walks
10. Plank Walks

Mosey a lap in between set one and two.

1 x Gasser (start on one sideline, run to other, then back, then over) Goal was to complete it in less than a minute.  All PAX succeeded and survived — although Horsepunch managed to thoroughly smoke himself with a run, bearcrawl, run gasser, which looked extremely painful!  YHC will consider that technique for implementation next time!

Mary: 20 x flutter kick, 20 x American Twist

COT: Life, like today’s workout, can sometimes beat you down. we all require support from our brothers to keep on going.  Always remember to lean on your brothers when life seems mundane and overbearing. Having this brotherhood is critical to our success as fathers, brothers, husbands and all the various roles we play in our daily lives.  Go out and be the best you possibly can!

Aye!