Author: F3 The Capital

AO:  The Patriot

QIC: Lucius

THE PAX:   Apollo; Bambino; Bone; Elvis; JAG; Jenner; Lazlo; Maj. Payne; Ozark (FNG); Poe; Pocket Chicken (DR from Nashville TN); Shark Week; Sticks (aka “Styx”?); Three Mile; Two Percent; Villa

Seventeen PAX celebrated the arrival of cold weather with some spirited SSH warm up, followed by a sprint workout on the (mean) streets of Arlington and the Patriot track.  DR PAX Pocket Chicken and FNG Ozark (recruited mid-workout!) joined in the fun.  Here’s what we did:

WARM UP:  SSH; Cherry Pickers; SSH; Downward Dog; Merkins; Six-Count Seal Clap Squats; LBACs

THE THANG:

Route 66: PAX ran between light poles, performing Six-Count Seal Clap Squats at each.  PAX performed 1 rep at the first pole, then added one a rep at each interval until reaching 11.  Total of 66 Six-Count Seal Clap Squats (6-CSCSs ?).

3/4 Mile AMRAP Challenge:  PAX split into teams, then sprinted between exercise stations, spaced 200 meters apart, each team relieving the preceding team.  Stations included AMRAP of: Merkins; Carolina Dry Docks; Plank Jacks; Lion-king squat thrusts (with cinderblock); Cinderblock Curls; Cinderblock Overhead Lunges. The PAX completed ¾ mile of sprints and six exercise stations.

THE MARY:   Flutter Kicks; Box Cutters

COT:  Today’s exercises emphasized forward motion.  As you go through your day, think about what in your life needs a push forward.  Then push it.

AO: The General

QIC: Maj Payne

The PAX:
Trolly
Toolbox
2 Percent
Subprime

Sometimes life is easy, and we can skip along through the day without any extra burdens slowing us down. Sometimes though, it feels like we’re weighted down, and life is a struggle. Today in the gloom, the PAX struggled together, carrying a sandbag through the beatdown. And by sharing the burden together, the load was lessened, and the burden didn’t seem so bad. In fact, it was kinda awesome.

Here’s what we did…

WU:
20 x SSH
10 x IW
10 x WMH
10 x Cherry Pickers
10 x BWS
25 x Merkins

The Thang:

Mosey aimlessly on the turf field to a point of no particular importance for a ….

Sandbag drag: PAX form a plank circle. Drag sandbag to right x 3, then to left x 3. This was a bit more discombobulated than expected, working muscles in angles they don’t usually contract.

Pick up bag, and move to Quincy Park baseball field…

It’s escalator time:

10 x Merkins at home base, run to the 1st corner and add 10 x jump squats, run and add 10 x diamond Merkins at the 2nd, run and add 10 x Bonnie Blairs at the 3rd, run and add 10 x wide Merkins at 4th. Finish the loop adding 10 x burpees.

Move to tennis courts…

Animal Crawlers:
1st Gorilla Crawl width of one tennis court, 5 x Merkins, Crawl Gorilla back
2nd Bunny Hop width of two tennis courts, 10 x Merkins, Hop Bunny back
3rd Bear Crawl width of three tennis courts, 15 x Merkins, Crawl Bear back

Pick up sandbag and mosey to the playground for a quick round of…

Pull-ups: 10 x pull-ups for each PAX. Rest in plank for those not conducting exercise.

Mosey together back to W&L turf football field. Time for a quick Mary!

Mary: 25 x flutter kick

COT: Had a brief discussion about faith and what it means in F3.  It’s not necessarily about what each PAX specifically believes.  In other words, we all come from different religious faiths, backgrounds and philosophies, and that’s what makes the collective PAX so strong.  In F3, it’s about believing in something larger than yourself.  The PAX gather in the gloom to be there for each other. All express their faith in different ways, and that’s great. Today, we shared the burden of a sandbag together, and it made the beatdown awesome. Whenever we share the weight of daily burdens with those around us, we contribute to making life better, and that’s what we should always strive to do as leaders!

Aye!

8 pax posted this morning at #delphi for glow stick shuffle and other fun.

PAX: Nano, Hightower, Mule, Obadiah, Glee, YNAB, Pop Fly, U-boat

Q: U-boat

“The Thang”: Warmup (short mosey with merkins, lunges, and side shuffle); Routine (Double Quarterpounder with planks between sets; 100×100 Cut-A-Flips with partners); Mary

Q’s mumblechatter: pursue excellence in relationships, marriage, parenthood, jobs, and community leadership

AO:  The Patriot

QIC: Lucius

THE PAX: Apollo; Bone; Brown Bag; Eckerd; Elvis; Grapevine; JAG; Jenner; Lazlo; Maj. Payne; Poe; Shark Week; Sunshine; Three Mile

15 PAX posted in the Patriot gloom for a celebration of sandbags, cinderblocks, and leaving things (mostly) where you find them.  A great time was had by all:

WARM UP:

SSH; LBACs; Sun Gods; Moroccan Nightclubs; Downward Dog; 25 x Merkins

THE THANG:

Ricky Bobby: 1/2 mile run, with two 50 lb sandbags passed from PAX to PAX.

Con-Bear-Or Belt: The PAX split into pairs, then bear-crawled between exercise stations, spaced 20 yards apart, each PAX pair relieving the preceding PAX pair.  Stations included AMRAP of:

-Man-makers (22 lb pavers);
-Sandbag pull-throughs;
-Lion-king squat thrusts (with cinderblock);
-Single-count 4x4s;
-Cinderblock curls;
-Squat jumps

The PAX completed three trips around the con-bear-or belt, for 360 yards of bear crawling and just enough of each exercise.

THE MARY:

Can’t argue with the classics:  41 x Flutter Kicks; 51 x LBCs; 25 x Merkins.

COT:

As fall approaches, many begin to go dormant, thinking thoughts of hibernating for winter.  This autumn, challenge yourself to adopt a growth mindset.