Author: F3 The Capital

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Q Backup Beatdown

AO:  The Patriot

QIC: Jenner

THE PAX: 

Monk; YNAB; JAG; Lazlo; Maj. Payne; Two Percent; Three Mile; Wild Thang; Shark Week; TÏesto; Sunshine; Lucius; Elvis

 

This weekend featured a whisky and poker event at the excellent host, YNAB’s house. For some reason, maybe too much scotch or maybe it was too many pancakes, but nobody was stepping up to take the Q over the weekend. Just like dust accumulating on an unused ceiling fan, there were several exercise ideas in my head that I knew I could throw together for a decent beatdown. So I told the PAX that unless somebody took the Q, I was going to invoke QBB – Q Backup BEATDOWN. In the morning, YHC saw there were no takers and the weather was 43 degrees; perfect weather for shorts and a t-shirt. Let’s get this going.

THE WARM UP:

  • Run to other side line for 1 burpee and back and SSH
  • Run to other side line for 2 burpees and back and Windmills
  • Run to other side line for 3 burpees and back and Leg Swings finishing with a reverse lunge squat hold to stretch out the hip flexors. At this point, I’m sure Monk was glad he came as some running was most likely in store.
  • Run to other side line for 4 burpees and back and LBACs. Shark Week already found the need to shed layers (not his pants).
  • Run to other side line for 5 burpees and back and Cherry Pickers

THE THANG:

Continuous Catch Me if You Can: The PAX paired off and lined up at the 10 yd line.

    • Round 1: Partner 1 performed 5 Merkins as Partner 2 took off running backwards. Partner 1 would run after Partner 2 and once catching up to them, the roles would reverse. Partner 2 would get down and perform 5 Merkins as Partner 1 ran backwards ending up somewhere near the 10 yr line give or take. This was done a few times, and somehow nobody ran into each other, until YHC called recover.
    • Round 2: Partner 1 performed 10 Bonnie Blairs as Partner 2 took off bunny hopping backwards. Once finished, Parter 1 would bunny hop forward until catching Partner 2. Repeat until the legs gave out and YHC called recover.

Ricky Bobby with Burpees:  The PAX assembled into 2 lines and moseys around the track. The last man in each line would drop and do 3 burpees and then run to the front of the line. After one lap around we continued over to the Arena.

The Arena:  The PAX performed 2 rounds of Toe Touches x 20, slow count Jump Squats x 10, slow count* Merkins x 3 plus regular Merkins x 10. Second round spiced it up with 5 extra reps per exercise and Jump Squats would finish with a Box Jump.

*slow count, aka weird count – 10 seconds down and 10 seconds up

The Race:  Starting at the top of the steps at the back of the Arena, the PAX had a decision to race to the basketball court goal lines by running either clockwise or counter-clockwise around the school. Some thought it was obvious that going around by Samara would be the quickest. Ready…let’s GO! Off towards the parking lot and swimming pool. A few of us were intent on proving the Samarans wrong. I wasn’t sure who was on my heels, but they were close so I started running like I was playing Ghost in the Graveyard. Not sure who got to the basketball court first this dark morning, but after my first Inch Warm Pushup, I could see the orange vest and solo silhouette of Three Mile on the other side of the court already making headway. This was going to be tight. In the end, my group was last to arrive at center court. The punishment was quickly doled out with the losing group doing Traveling Burpees the length of the basketball court. The winning team rested and smiled as we struggled past them. Once the losers were out of their way, the winners performed a short set of Traveling Burpees to cover the width of the basketball court.

One Arm Wall Erkins:  The PAX again assembled into 2 lines and Ricky Bobbied with Burpees towards the pull up bar and then jumped the fence. A quick circuit was performed where we had a few PAX lined up to lunge walk from the end of the wall where it was low to about the middle of the track’s curve where the wall was its highest. Starting on the second to highest part of the wall down to the end where it is real low, the PAX lined up about 3 per each wall section and performed 5 Wall Erkins with each arm. Then we shifted right moving onto a lower part of the wall and getting more horizontal and difficult on each shift. Before we knew it, we were doing full-blown one arm merkins. Get some! Once at the end, a slow lunge walk back to the high part of the wall completed the circuit.

THE MARY: 

50 LBCs. Short and sweet.

THE COT: 

It was a balmy 43 degrees, perfect for shirt sleeves and a high energy workout. So I was a little glad that no one else took the Q so I could reward the PAX with a fast paced workout. There were a few pauses or slow count exercises thrown in there, because we all need breaks. Life is fast paced with work and family. Take the time to pause and take a break, especially around the Holidays, so you can be prepared for when life picks back up again.

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Grinches vs Elves

Dec. 4, 2018

QIC:  Fish Fry
The Scene:  34 degrees, and sloppy wet.  Definitely not weather for a Fish Fry Q.

Pax:  Fish Fry, Shark Week, Bone, Jenner, Elvis, Apollo, 2%, Maj. Payne, Brown Bag, Lucius, Speedo, Sticks

Warm Up:    YHC doesn’t care too much for wet cold, so the warm up was really about getting warm.  To that end, the warmup was SSH, Mountain Climbers, Mosey, Forward Lunge Arm Raise Stretch, Mosey, Mummy Kicks, Mosey, Calf Stretches on the Fence.  Some mumblechatter was picked up regarding Mummy Kicks.  Some may not be aware of the throwback to Shaun T and the Insanity workouts.  That exercise is a classic.  But I digress.

The Thang:  Today’s workout centered on feats of strength between Elves and Grinches.  The rules are simple.  A total of 10 cones were available.  The first die roll selected the exercise.  The second die roll determined how many sets of the selected exercise must be performed.  For each number of sets your team complete based upon the 2nd die roll, take an equal number of cones, which could mean that you take cones from your opponent’s stack.   More mumblechatter was had about having to do math in the morning and complications, but YHC powered through.

Games were done in 3 rounds.

Round 1 (First die chooses exercise, second die is multiplier time reps)

1st Die Roll Exercises
1 6 Single Leg Bonnie Blairs X 2nd die roll
2 5 Jump Squats X 2nd die roll
3 3 Jump Frogs X 2nd die roll
4 10 yards walking lunges X 2nd die roll
5 4 bronco busters X 2nd die roll
6 5 Bobby Hurleys X 2nd die roll

Round 2

1st Die Roll Exercises
1 5 Merkins X 2nd die roll
2 5 Carolina Dry Docks X 2nd die roll
3 10 dips X 2nd die roll
4 1 Walt Disney World Merkin (aka Mickey Mouse Merkin) (Wide -Diamond-Wide) X 2nd die roll
5 10 Randy’s (4 count) (see backblast from Deflator) X 2nd die roll
6 10 air presses X 2nd die roll

Final Round

1st Die Roll Exercises
1 1 Muscle Maker X 2nd die roll
2 10 yards travelling burpees X 2nd die roll
3 ultimate push ups (inch worm to merkin, wide, hand release, diamond, dry dock and back up) X 2nd die roll
4 5 helicopters X 2nd die roll
5 5 groiners X 2nd die roll
6 5 merkins X 2nd die roll
7 3 burpees X 2nd die roll
8 5 mountain climbers in cadence X 2nd die roll
9 Dwight Howards across the soccer goal X 2nd die roll
10 5 donkey kicks X 2nd die roll
11 5 star jumps X 2nd die roll
12 20 SSH X 2nd die roll

In the end, the Grinches won the game, which means there will be no Christmas this year.

Mary:  A quick round of Mary was had with Flutter Kicks and Toy Soldiers

COT:  One of the themes of Advent is the Kingdom breaking through.  While parts of it are here, the Kingdom is not fully here and things are not yet as they should be and will ultimately be in the last days.  We have a role in bringing the Kingdom into the world through how we acts in our various callings.  When we work our jobs well for the good of the world, or create good families, or promote harmony in relationships, we are breaking through.  We are to be about something bigger than ourselves and making the world better where we can.

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Group Dynamics

AO:  The Patriot

QIC: Lucius

THE PAX: 

Bone; Brown Bag; JAG; Jenner; Lazlo; Maj. Payne; Mayberry; Prenup; Shark Week; TÏesto; Sunshine

THE WARM UP:

SSH; Mosey; Imperial Walkers; Mosey; LBACs; Mosey; LBACs; Mosey; Moroccan Nightclubs; Mosey; Cherry Pickers; Merkins; Downward Dog; 1x Burpee

THE THANG:

Station-to-Station: The PAX split into four-man teams, then moved through exercise stations, including:  2 x Over-the-Fence Sandbag Clean and Toss;  1 x CB Farmer’s Carry; 1 x Overhead CB Carry; 1 x Balls-to-the-Wall challenge; 1 x Build-an-8-Count (5 x Merkins; 5 x Plank Jacks; 5 x BWS; 5 x 8-count Body Builders); 2 x Sandbag Pull-Thru; 4 x Four Flights of CB Carry.  All exercises performed with a smile on the PAX’s faces.

Bear-i-Cides:  The PAX assembled on the goal line for a 150-yard bear-crawl suicide,  bear crawling to the 10, 20, 30, 40, and 50 yard lines, running back to the goal line, then performing a convergence rest exercise to pick up the six.  Rest exercises included 10x BWS, Plank Jacks, Merkins, Al Gores, Plank.

THE MARY: 

Round-Robin Abs including Flutter Kicks; Speed Bike; Toy Soldiers; LBCs; & MLBCs (More LBCs)

THE COT: 

Today’s exercises emphasized moving as a team and picking up the six.  We finished what we started as a group, leaving no man behind.  As we enter the holiday season, do not forget to support, motivate, and check in with your friends, family, and F3 brothers.

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Black Friday Madness

AO: The Patriot

QIC: Maj Payne
The PAX: 
Sunshine

Mayberry
Bambino
Jag
5 PAX assembled this Black Friday in the gloom for some shopping madness. It was a bit complicated, but all prevailed and received an appropriate beatdown. Here what happened:
WU: 
15 x SSH
15 x IW
15 x BWS
15 x Merkins
The Thang: Mosey to the center of the field where the shopping PAX gathered for instructions. YHC scrawled exercises onto cards and dispersed them across the field at each hash mark spanning out from the 50 yard line (40, 30, 20, 10 and goal line): mountain climbers, BWS, Merkins, jump squats, Bonnie Blairs, burpees, hand release Merkins, double Merkin burpees, triple Merkin burpees, 4x4s.
PAX split into two teams, and then bear crawled out to gather the exercise cards. This is the shopping portion of the Black Friday beatdown.
Once PAX recovered all exercise cards back at the 50, it was time to wrap gifts. PAX paired exercise cards with two playing cards from a card deck to form a complete package. Playing cards designated the number of reps per exercise.
Additionally, teams had two “Double Discount” cards they could add to two of the 10 packages. Double Discount cards, if included in a package, would mean that receiving team must complete the exercises they gave AND received. Presenting team would mosey back and forth across the field from sideline to sideline while opposing team knocked out all exercises. If both teams gave a Double Discount to each other simultaneously, they would cancel each other out.
The PAX next exchanged gifts with enthusiasm. It’s not clear exactly what happened, although YHC does remember being a recipient of a Double Discount treat fairly early on that included 16 x 4x4s and 13 x burpees, and then blacking our for the remainder of the beatdown. Time always flies quickly during these, and Black Friday shopping was no exception.
No time for Mary.
COT: Only in America do we trample each other for sales exactly one day after being thankful for all we already have. Yes, it’s crazy. Be thankful today and all days that despite its craziness, we live in the best country in the world. Go out and continue to make it better in all you do!
Aye!
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The Oak Grove Olympics

AO: The General

QIC: Traveler

PAX: Jenner, Major Payne, Prenup, Horsepunch, Toolbox, Sub Prime

The PAX voyaged to nearby Oak Grove Park where they made unconventional use of park infrastructure for the beatdown.

Warmup: SSH, arm circles, imperial walkers. Moseyed to Oak Grove Park, with a brief pit stop for Merkins.

The Thang:

One at time, the PAX did 5 flights of stair repeats while everyone else AMRAPed an exercise that the stair-climbing PAX prescribed. We quickly realized that the incentives were misaligned for the stair-climbing PAX to climb slowly while everyone else grinded through the exercise they suggested. Exercises included Burpees, Freddie Mercuries, Bonnie Blairs, Merkins, Flutter Kicks, and Bear Crawl (in a circle).

Inspired by a Jenner playground circuit at a different park in the AO, YHC devised a circuit in the Oak Grove Park playground. The loop included: 10 Dips on the slide, Bear Crawl along the ledge of the playground, 10 box [picnic bench] jumps, Bear Crawl along the other ledge, and 4 pullups on a rope hanging between two slides. The PAX did as many rounds as possible in a 5 minute window. Surprisingly, no injuries were sustained while completing this course in the gloom.

PAX moseyed to an entrance ramp to the park which had a dual-railing – a top rail for Australian Merkins and a bottom rail to hold the feet for sit-ups. While one PAX did a set of 20 Bonnie Blairs, the rest AMRAPed on Australian Merkins. Then while the next PAX completed Bonnie Blairs, the rest AMRAPed on sit-ups. PAX kept rotating between Australian Merkins and sit-ups until everyone completed their set of Bonnie Blairs.

We finished our time in Oak Grove Park with a homemade Pentathlon. The PAX made their way around the track on the perimeter of the park, completing a different workout at each of the 5 signposts around the track. The exercises were: 10 Burpees, 15 Merkins, 20 Jump Squats, 25 Toe Touches, and Walking Lunge / Frog Jump combination to the finish line.

Moseyed back to the field at The General.

Mary:

What’s better than 7 Minute Abs? 1 Minute Abs! With time running out, YHQ led the PAX in one minute of Gas Pedals in cadence.

CoT:

YHC was celebrating the newfound freedom of owning his first car, but recalled the wise words of the legendary Navy SEAL-turned-leadership-guru, Jocko Willink, and his motto – “Discipline Equals Freedom.” Freedom doesn’t mean doing whatever you want at any time. It means becoming whoever you want to be. This is accomplished not through spontaneity, but through the discipline to set goals and execute on them.

Announcements:

A new schedule is posted on The General slack channel! First up: Toolbox!