Author: F3 The Capital

AO:  The Patriot

QIC: Bone/Lucius

THE PAX:  3 mile, Elvis, Fuzz, Poe, Shark Week, Sunshine, Tea Party; The Duke (DR)

WARM UP:  The PAX circled up for SSH, Imperial Walkers, Carrot 🥕 Pickers (?!), LBAC (fore and aft), Downward Dog, Merkins, and Mountain Climbers.

THE THANG:

The PAX remained in their circle while Bone and Lucius traded counting duties running through cinder block exercises cut by in place exercises. Each PAX stayed in one place throughout the workout, with only his cinder block for company.

Exercises included: Block Burpees, Block Chest Presses, High Knees, Block Suicides, Block Around the World, Tempting the Fates (Overhead Block Presses), Tricep Cinder Raises, Block Curls, LBCs, SSHs, Atlas Shrugs, Standing Tricep Cinder Raises, Plank Jacks, CB Rows, CB Pull-Throughs, CB Squat Thrusters, Jump Squats, Block Swings, Body-Weight Squats, Bonnie Blairs, and 8-count Body Builders.

We caught the PAX up on the monthly challenge with 3 planks of 30s, 60s, and 90s sprinkled throughout.

Finished with 5 cinder burps.

THE MARY:   The circle remained unbroken for Flutter Kicks; J-Los

COT: Today’s workout challenged the PAX to work with what was available to them, performing a variety of exercises with only a single implement: the cinder block.  Sometimes we can make an impact without moving, if we use the resources available to us. After the introduction of the horse, the American Indians of the Plains quickly adapted, learned new ways to hunt, and expanded their territory.  Soon, they were the best riders in the world.  They rebuilt their culture around the resources available to them.  Today, do your best with what you’ve got!

AO:  The Patriot

QIC: Lucius

THE PAX: Bodett, Bone, Brown Bag, Fish Fry, Fuzz, Jenner, Lazlo, LaForge, Maj. Payne, Poe, Prenup, Pyro, Shark Week, Speedo, Tea Party

This morning, the PAX arrived at the Patriot to find a carefully curated collection of coupons for their enjoyment.  Huzzah!  The PAX, too excited for words, performed the following team challenge:

WARM UP:

15x SSH; 15x LBACs (fore and aft); 1x Downward Dog, 10x Werkins; 10x Cherry Pickers; 10x Moroccan Night Club; 1x Social Lap

THE THANG:

The PAX split into two teams, which then raced to complete:

 Friendly Figure-it-Out:  The PAX carried an assortment of essential equipment (log; 50-lb sandbag; hi-lift jack; light ruck; 2x tethered cinderblocks; 16-lb sledgehammer; 40-lb bucket of sand; sundry loose cinderblocks and fragments thereof) 100 yards, exchanging coupons every ten yards along the way.  At each exchange, PAX performed 5x Coupon Press, 5x Coupon Squat, or 5x Coupon Curl. Coupons could not be grounded for the first 60 yards and no PAX could take the same coupon twice in a row.

 Ascending BLIMPSS: 10 yd run; 10x Burpees; 10 yd run; 20 yd run; 20x Lunges (4 ct); mumble chatter; 20 yd run; 30 yd run; 30x Imperial Walkers; 30 yd run; more mumble chatter; 40 yd run; 40x Merkins (Wide, Diamond, Peter Parker, and Reg-U-Lar); 40 yd run; 50 yd run; 50x Plank Jacks (single count); 50 yd run; 60 yd run; 60x Squats; 60 yd run; 70 yd run; 70x Overhead Seal Claps.  All exercises performed as a team.

 Working together, the PAX returned their cinderblocks to storage via a Bucket Brigade. Log was simultaneously stored via a four-PAX Log Carry.

The PAX circled up for:

The Wave: Starting from the down Merkin position, the PAX sent the wave around the circle.  Two-way wave resulted in chaos.

Over, Under, But Not Through: PAX took turns jumping over, then under, PAX in plank position.  No PAX were harmed. 

 THE MARY:

31 x Flutter Kicks.

COT:

If you want to move fast, you can go alone.  But to go far, you go as a team.  Today, the PAX worked together in teams to finish some frustrating challenges (challenging frustrations?  poor choices?).  As explained during Romo’s Q at The General this week, the beginning of a new year often brings focus on self-improvement.  Please also consider how to be a better teammate, in and out of the gloom.

AO: The Patriot

QIC: Rogue (M & Substitute Q)

The PAX: Brown Bag, Jenner, Fish Fry, Lazlo, Lucius, Poe, Bambino, Shark Week, Leprechaun, 3-Mile, Bone, Sunshine, Sticks, Traveler, Bodett, Deflator, Prototype (2.0)

Because they had to head into the J.O.B. on this MLK91 — or perhaps simply because they enjoyed the deep pre-dawn frigid so much — three PAX (Leprechaun, SideEye and Sunshine) posted at 0530 for some EC and a musical Dora. Afterward, in the sub-freezing post-dawn gloom, 18 PAX posted at the traditional holiday 0700 time. All expected a Maj Payne beatdown, but instead, due to unforeseen circumstances that may have involved bad food, Rogue offered up some Payne for all. The following is what ensued.

WU: 2 x 35 sec on / 15 sec off the following exercises:
– Butt kickers
– High knees
– Inchworms
– Shoulder tap planks

The Thang:

All PAX line up along the sidelines.
1. Sprint across the width of the field, then backwards run to start, then 5 x burpees. SSH until all PAX are finished.

2. Side shuffle across width of field, then side shuffle back to start, then 5 x burpees. SSH until all PAX are finished.

3. High knees across width of field, then backwards high knee to start, then 5 x burpees. SSH until all PAX are finished.

The Thang 2:

Count of by 2s. 1s on one side of the field and 2s on the other sideline.
Each group does the following – as many reps as possible for 15 minutes:
– 10 x Squat Jump
– 10 x Mountain Climbers (2 count)
– 10 x Broad Jumps
– 10 x Plank Jacks
– 10 x Dips
– 10 x Merkins
– 10 x Big Boy Sit Ups

The Thang 3:

Group 1 navigate a 20 yd square.
Side 1: Sprint
Side 2: Side Shuffle
Side 3: Backwards Run
Side 4: Side Shuffle (other direction)
Al Gores or Plank when resting

Group 2 20-foot ladder drills
Move through agility ladder using different drills each trip through

Switcheroo after 5 minutes

Mary:

Flutter kicks, LBCs and J-Los!

COT:

Great to be out here to lead in Maj Payne’s absence. Hope he gets better quickly.  Remember the importance of the day, and go out into the world to make it a better place!

AO: The General

QIC: Trolley

PAX: Toolbox & Traveler
Met on a nice 40degree January morning at the General.  3 strong.

Warmup: Arm circles, SSH, WMH, cherry pickers, & burpies.

The Thang:
Quarter Pounder exercise –Sprint to 25yrd, complete 25 , return to goal line
->50yrd, 50 Carolina Dry Docs
->75yrd, 75
->100yrd, 100 side straddle hops

Mosey outside gate – 2 rotations: 10x Australian merkins, 10x diamond merkins

Mosey to the secondary field
Relay = Lift coupon 200x and squat 200x while one guy runs to end of field and back. Rotate to next position, transfer the count.
Move coupon down length of field by hand-off
Move coupon up field by lifting 5x while other guys lunge forward, rotate coupon among group.

Mosey to garage
Bear crawl up ramp, hop to next ramp, side lunge down ramp
Crawl bear up ramp, hop to next ramp, forward lunge down ramp

Moseyed back to the field at The General.

Mary:   LBC’s and two new type of crunches courtesy of Toolbox.

CoT:  Many people approached Jesus asking to be in his inner circle of Disciples.  On his way to Jerusalem, in Luke 9, some said (paraphrase) I’d really like to join you, but I’ve got some important business to take care of first.   To which Jesus responds, “Those who put their hand to the plow and turn back are not fit for the kingdom of God.” The word “fit” here particularly relates to what we are doing in F3.  We are seeking to be physically fit, but also to improve and grow to be fit mentally, relationally and spiritually.  Jesus invites us to be devoted, dedicated, and not be dissuaded by other, albeit important, matters.   Jesus invites us to grow in our fitness.  Let us devote ourselves all the more, in this new year, to a fitness that put’s the hand to the plow and doesn’t look back.