Author: F3 The Capital

AO: The Patriot

QIC: Sunshine and Maj Payne

The PAX: Dr. D, Subprime, FNG Eckhart, 2 Percent, Jenner, Fish Fry, 3 Mile, JAG, Vegan

11 PAX arrived into the gloom to observe Lazlo completing some EC doing week 1 of the IronPAX Challenge “just for fun.”  Displaying some true grit there Lazlo!

WU:

Sunshine led warm ups for his VQ with some SSH, LBACs front and rear, cherry pickers, IW, and Merkins.  Impressive display for his VQ!

The Thang:

YHC then took the reins and the PAX moseyed to the parking lot for a simple loop around the YHS,

Start with one lunge walk step followed by one Merkin. Then two lunges and two Merkins. Then three and three, and so on. YHC got to 13 lunges and 13 Merkins. Most PAX got to about the same. Leg one of the school lap complete!

Move on to a modified Dora. Partner up for 200 BWS, then 200 LBCs. Run route was around two rows of parking, which enabled some fairly quick turns.

On to the arena for a round of sevens. Box jump up four levels, knock out six jump squats. Move back down to bottom for one Carolina Dry Dock. Repeat through the routine with five and two, four and three and so on until one jump squat up top and six dry docks at the bottom.

Slide over for a quick pyramid of step ups (in cadence) combined with Aussie push ups (rows). 5-10-15-10-5 reps of each.

Mosey on around the school to the bus benches for dips. Knock out a quick set of 25.

Mary:

Continue the mosey to the basketball court and circle up for a quick Mary bc time is short. Close it out with 25 x flutter kicks.

COT:

We fell just short of completing the loop, but we strove for greatness throughout the beatdown. Sometimes it happens in life where we fall short of our goals. As long as we’re pushing as hard as we can, striving to be our best, we can hold our heads high!

Aye!

AO:  Patriot

Q:  Fish Fry

Pax:  14 Pax strong conquered the fart sack and strengthened their bodies in the gloom:  Fish Fry, Maj. Payne, Sunshine, FNG Elvis, Bone, 3 mile, Lucius, Jenner, Apollo, and a few others.

Warm o Rama:  SSH, seal jacks, little bitty arm circles, the best shot at Matt Biondi’s (if somone has a video of this done properly, I would like to see it.  YHC couldn’t figure it out from the Q lexicon), and a mosey around the track.  As part of the mosey, we stopped along the wall to work on should mobility with wall sliders.  Much groaning was heard, but we made it and proceeded to finish the mosey around the track.

The Thang:  Since the convergence on Wednesday would likely tax even the strongest pax’s legs, YHC had mercy on them and decided to focus on arms for the day.  Lining up on the goal line, pax did the following exercises for 10 yards each together:

Inch Worms
Peter Parkers
Crab Walk
Lateral Pushups
Bear Crawl to middle

Once the group reached the 50, we survived a Ring of Fire with the lower being in sally position low, and upper being in downward dog.   Upon completing the downward dog, we commenced the rest of the way down the field to the opposite goal line with

Crawl bear back to 40
Lateral pushups other way
Crab Walk other way
Parker Peters
Reverse Inch Worms

From there, we did a Zombie Crawl across field, taking a break mid way to avoid field rash on bodies, and then lunge walked the rest of the way.

Moving back over to the stadium, we did BTW shoulder taps in cadence.  Having read of recovery exercises, YHC thought it would be good to do the stadium steps to help tired legs from training for the convergence.  At the end of the steps, we did dips in cadence.

Back on the field, we did trade offs of wheelbarrows back to the beginning.

Mary:  Box Cutters, Freddie Mercuries, Flutter Kicks

COT:  A cord of three strands is not easily broken (Ecc 4:12),  and How can one keep warm alone (Ecc 4:11).  We are stronger working together and we prayed to be stronger as brothers, fathers, and workers together.

AO: The Patriot

QIC:  Lucius

The PAX:  Apollo; Bone; Fish Fry; JAG; Jenner; Lazlo; Maj. Payne; Murdock; Nano;  Sourdough; Two percent; Three mile

This morning’s weather was cool and crisp, foreshadowing the arrival of falling leaves, football games, and pumpkin spice.  But first, the PAX took time to reminisce about summer trips to the beach.  Here  is what YHC can remember:

WARM UP:  SSH; Cherry Pickers; Arm Circles; Wind Mills; Downward dog; Merkins

THA-THANG:

Pack up the car:

The PAX split into two teams, which took turns moving “luggage” to their “car” on opposite sidelines.  After “packing” luggage in the car, each PAX performed either five curls or a 4×4 (4 Merkins; 4 single-leg mtn climbers), then selected the heaviest available luggage and … moved it to the car on the opposite side of the field.  Luggage included 2 x 60-lb sandbags; 50-lb beach bag; 50-lb ruck; cinderblocks; pavers; and a half-full cooler.

Traffic Jam:

The PAX moseyed around the track on their way to the beach.  Travel was interrupted by standstill traffic (balls-to-the wall, with shoulder taps); crawling traffic (bear crawls); a tunnel (bear-crawl through tunnel of men); and a traffic ticket (10 x burpees).

Beach House Stairs:

Upon reaching the beach house, the PAX were ready to jump for joy.  They performed a stairway to seven exercise with jump squats at top and bottom of the beach house stairs.

Fun in the Sun:

The PAX bid the beach house goodbye and headed the beach for an AMRAP circuit:

• Walking up the dunes (cross-field lunge walk)
• Building sandcastles (10 x 8-count body builders)
• Hot sand high-knees (cross-field)
• Swimming in the sea (10 x flutter kicks, in cadence)

MARY: Round-Robin Abs (toy soldiers, flutter kicks, whatever these things are called, oh yeahs, WWIIs)

COT:  Part of today’s workout included packing items for a trip.  It is important to carefully choose what to take with you and what to leave behind.   As you move through your week, don’t pack any extra luggage.

AO: The General

QIC: Maj Payne

The PAX: Lucius, Traveler, Firewalk (DRPAX from F3 Omaha), Rogue (M)

The weather was muggy, but the PAX posted in the gloom undeterred. Today would prove to be a doozie. H/T F3Churham My Little Pony for the beatdown idea. Here’s what we did:

WU:
5 Burpees OYO
WMH x 10
10 Burpees OYO
Cherry Pickers x 10
IW x 15
15 Burpees OYO
LBAC x 15
Reverse x 10
BWS x 20
20 Burpees OYO

The Thang: Line up on the goal line to tackle a series of travel suicides with escalating multiples of 5’s mixed in:

Start with 5 reps, travel 3 10 yards, do 10 reps, reverse travel back to start, travel 20 yards, do 15 reps, reverse travel back to start, travel 30 yards, do 20 reps, reverse travel back to start.

Round 1 – Merkins, Bear Crawl, Crawl

Round 2 – Jump Squats, Lunge Walk, Walk Lunge

Round 3 – Hello Dolly, Crab Walk, Walk Crab

Round 4 – Carolina Dry Docks, Bunny Hop, Reverse Bunny Hop

Round 5 – shorten the travel to 5 yards, 10 yards, 15 yards for Peter Parkers, Traveling Merkin – right hand lead out / left hand lead back.

Mary: Around the horn for some American Twists, LBCs and other assorted exercises

COT: Always an honor to lead the PAX. Go out in the world and make it a better place, remembering that everyone has their own battles. Respect that fact as you work to influence them to a position of advantage.

Aye!

AO: The Patriot

QIC: Maj Payne

The PAX: Sunshine, Jenner, Apollo, Kodachrome, 2 Percent, Noodle, Rousey, Laforge

With a new sandbag still needing attention, this morning in the gloom was dedicated to showing it around the local AO. The benefit went to the PAX, who hauled it around, and all who carried it made themselves just a little bit better. The following is mostly a true story about what happened.

WU: Varying reps of the following: SSH, IW, LBAC front and back, Slow BWS, Merkins.

The Thang:  Mosey to YHC’s people mover, where the sandbag was being stored and begin travels to corner of 27th Rd. N. and Florida St. for 5 x burpees. Next man pick up sandbag and mosey to corner of 27th Rd. N. and Edison St. for 5 x burpees, 10 x Merkins. Pick up the sandbag and mosey on to 27th St. N. and George Mason. Knock out 5 x burpee, 10 x Merkin and 15 x BWS. Next man grab that sandbag and move PAX to Yorktown Blvd and George Mason. 5 x burpees, 10 x Merkins, 15 x BWS, 20 x mountain climbers. Mosey down the trail with, you guessed it, the sandbag, to the 30th St. N. intersection. 5 x burpees, 10 x Merkins, 15 x BWS, 20 x mountain climber and 25 x SSH. Top of the pyramid; now time to go back down. First though, next PAX pick up the sandbag and run up the hill (thanks Jenner). Get the sandbag and mosey to Yorktown High School front yard. 5 x burpees, 10 x Merkins, 15 x BWS, 20 x mountain climber. Continue onward (with sandbag) through parking lot. 5 x burpees, 10 x Merkins, 15 x BWS. Mosey further into parking lot. 5 x burpees, 10 x Merkins. Almost home! Head back to the start point with sandbag and pump out 5 x burpees!

Mary: 25 x flutter kick IC

COT: You’ve got to be prepared for unexpected curves in life.  They are what makes us better and should be considered a blessing!  Make the most of what life throws at you! Aye!