Author: gregojam

AO: The Patriot

QIC: Maj. Payne

The PAX: Poe, YNAB, Subprime, Dr. D, LaForge, Jag, Rousey (DRPAX from F3GrandStrand), Prenup

Nine PAX gathered in the Friday gloom for a Jenner-led Ninja course, but it was not to be! Our cerebral Q came down with a case of first world Ebola and although he wanted to drive on through the nausea, his M finally convinced him that perhaps he should rest. Instead, the PAX were treated to some Payne, courtesy of YHC.

Warm Up: Standard stuff — Side Straddle Hops, Imperial Walkers, Little Bitty Arm Circles front and rear, Merkins and a lap around the track to the scoreboard where the cement cinder blocks were….stolen!! What!?!  It must be Spring cleaning time at YHS.  Not cool.

No matter…we can make this work with what we have! Mosey on to the Arena for the ME.

Main Effort:

Pair off into four groups.

Station one: 25 x toe touches, then 4 burpees, repeat

Station two: 10 x Derkins; 10 x BWS, repeat

Station three: Box jump to top, walk down, repeat

Station four: 2 laps around the arena. This is the timer.

Two rounds as prescribed, last round only one lap, since there’s more to do and time is short!

Mosey on to check on Samara.  She’s still there and able to withstand YHS’s Spring cleaning!  Celebrate with 50 x LBC.

Moving on with a short mosey to the Basketball court. Two rounds of partner 1 bear crawl across width of court, knock out 10 x Merkins, then crawlbear back. Partner 2 does BWS while waiting his turn.

Since it’s Friday, we need to wind down with some friendly competition. We’ll call it hand tennis. Each ball has an exercise and number of reps on it. Whichever team loses the point has to do the prescribed exercise. Winning team does half the number. This continued until we lost Subprime due to injury.  A swing and a miss can be devastating! Who knew that hand tennis was so incredibly hazardous?  No one!  Until….we lost Prenup too!  To a rusty shoulder! The game evolved to PAX being required to touch the back line after hitting the ball, which was fun, but YHC couldn’t take losing yet another member of the PAX, so we halted action at about the 10 minute mark. Fortunately, all PAX made it back to start for a quick round of Mary.

Mary: Every other PAX call an exercise. We got in some flutter kicks, American Twists, WWIIs and Freddie Mercuries!

COT: Sometimes things don’t end up as expected, but it’s ok, because together, we can make it work. Lean on each other to make it through the twists and turns of life, because it’ll rarely go exactly as planned. Thanks for being here today and the honor to lead y’all through yet another beatdown. Amen and Aye!

 

 

AO: The Patriot

QIC: Maj. Payne and Rogue (FiA)

The PAX: Subprime, Prenup, Jenner, Lucius, Deflator, Bone, Trebeck, Dr. Dandelion, Poe, Rooney (FiA) and Milkweed (FiA)

It was a mixed bag of 13 F3 and FiA PAX this frosty morning where the snow missed the Patriot AO, but covered much of Virginia. Undeterred as always, the Arlington PAX posted for another epic gathering in the gloom. Here’s what we did…

WU:

Side Straddle Hop x 15 in cadence
Imperial Walkers x 10 in cadence
Willie Mays Hays x 10 in cadence
Slow Body weight squats x 10 in cadence
Merkins x 15 in cadence

The Thang:

Time for the PAX to split into partners for the Partner-Up Chipper!
For each exercise, split the 100 reps where one partner exercises while the other “rests.” When the 100 reps are complete, partners run to the other endzone and back (200 yds). Rinse and repeat with next exercise.

Exercise                                                      “Rest”

Squats                                                         Plank Jacks
Burpees                                                      Freddie Mercuries
Jumping Lunges                                       Mountain Climbers
Merkins                                                      Flutter Kicks
Skaters                                                        Side Plank Needle Threader
Supermans                                                 American Twists

Once the PAX made through the Chipper gauntlet, Rogue led all through an agility ladder, conjuring images from when she captained her football team to the state championships!

• First time through, one foot per rung.
• Second time through, left leg lead, trail leg crossover
• Third time, right leg lead, trail leg crossover
• Fourth time, legs together, legs apart
• Fifth time, Four across
• Sixth time, Merkin walk (switch sides halfway)
• Seventh time hopscotch

Close it out with a mosey to field center for a circle up and some Mary.

20 x Heels to Heaven
50 x LBCs

COT: Thanks to all for posting in the cold to make ourselves better despite the lack of snow that our kids (and some of us) all wished for. Remember all who are suffering and in pain. They need our prayers. Good out into the world and do good!

QIC: Prince Harry

PAX: Luscious, SubPrime, Bone, Hightower, Major Payne, Prince Harry, Noodle, Jenner, FNG Bandit

Warmup: 2 laps
Circle of warmup, everyone pick one:
25 SSH, side leg stretch, arm circles forward, arm circles backward, imperial walkers, cherry pickers, Rockettes, 20 merkins

The thang: 10 burpees, bear crawl across side field
10 burpees, gorilla walk back
10 burpees, side shuffle/lunge
10 burpees, duck walk
10 burpees, lunges

Mosey over to entrance, jog up N Greenbrier St, up 27th street and down N Harrison St to Yorktown Blvd crossroad. Split into two groups, Indian running up the hill until the park. Mosey through park to pullup bars and knock out 5 each.

Mary: Flutter kicks till failure with 75

CoT: Appreciate you all coming out here and running with me on a Friday morning. I know runnings not the favorite but with Horsepunch filling out sleeves some running will make us well rounded. Wish everyone the best through the rest of the day and weekend and see you all next week!

AO: The Patriot

QIC: Soot

The PAX: Soot, Subprime, 90210, Deflater, Dr. D, Prenup, Horse Punch, Lucius, Noodle, Le Pew (FNG)

THE SCENE: Cool, dark morning

WARM-O-RAMA:
• SSH x20
• Baby Arm Circles x12 (each direction)
• Tempo Merkins x10
• Prone Rows x10
• Cherry Pickers x7
• Windmills x7
• Tempo Squat x10
• Single-leg Straight-leg Deadlift x5 (each leg)

THA-THANG:
2 Rounds:
• Partner Presses x10
• Lunge 50 yards
• Sprint 50 yards
2 Rounds:
• Partner Lat Raises x10
• Buddy Carry 50yards
Lunge 100 yards
Bear Crawl 100 yards
The Blue Devil
• 1 min run, 1 min burpees, 1 min run
• 45 sec burpees, 45 sec run, 45 sec burpees
• 30 sec run, 30 sec burpees, 30 sec run
• 15 sec burpees, 15 sec run, 15 sec burpees

MARY:
Merkin Ring of Fire to 6
10 Merkins

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
What you feed grows, what you starve dies! Feed the things in life that will steady your aim and increase your impact (marriage, family, community, education, workplace, spiritual disciplines, etc.). Starve the things that distract and destroy (bad habits/addictions, unchecked emotions, unhealthy relationships/environments, ego, etc).

The Patriot

QIC: Deflator

The PAX: Horsepunch, Subprime, Noodle, Bone, Prenup, Jenner, Dr. D, Speedo, Soot

10 HIM converged on a misty Friday AM to get better together. Hurricane Florence had made landfall much farther south and spared the NOVA area, clearing the way for a 1st F as planned.

Warm-o-Rama

Arm Circles x15F x15R
Don Quixotes x15
SSHops x27
Merkins x20
Fire Drills x10 (each PAX called it)

(Note: 27-20 was in celebration of the NE Patriots season opening victory over the Houston Texans on Sunday)

We did two things in recognition of Hurricane “Flo”-rence. First, each PAX was tasked with randomly shouting “Kiss My Grits” (think “Flo” from the 70’s sitcom “Alice”) to another PAX, who the led the group in three exercises: 5 flutterKicks, 5 Merkins, 5 Alabama Ass Kickers (aka “grits”). Second, we ran like “Flo”-Jo doing a Burping Indian – last PAX dropped and did two burpees, ran up to the front and tapped the next last guy along the way (repeat-o).

Mosey to a goal line on the field. YHC led a series of exercises acting as a “Quarterback” calling plays, where the first part of the play call was the method to get to the other end zone (aka the transit), and the second part was what to do when you get to the other end zone. The transit playbook included a sprint 100 (yards); backwards run 100, side shuffle 100; three burpees every 10 yards; bear crawl 50/crab walk 50; walking imperial walkers 100. The exercise at the far end zone included 20 counts of Merkins, overhead claps, lunges, ski jumps, mountain climbers, squats, and maybe one or two more that escape my memory. For example: “Bear Crawl 50! Crab Walk 50! 20 Squat! Hike!”

We finished with a final lap to the F3 Jody.

Count and Name-o-rama successfully completed. BOM and out.

NMM – YHC had a lot of fun. It was challenging but all PAX did a great job contributing with the “Kiss My Grits” interruptions and the Fire Drill calling. Nice work men! A little EC before hand and coffee afterwards were great additions in the spirit of the 2nd F.