Backblasts

AO: The Bulldog

QIC: Shute

The PAX: @Dial-Tone, @Refueler, @Nolan, @Bobcat, @Bolt, @Gigawatt, @Brisket, @Mutombo, @Rikers, @MicroChip, @Hoff

WarmUp: SSH, Cherry Pickers, Michael Phelps, Lunge Stretch, DD, Cobra Kai

The Thang: Dive Bombers x10, Speed Skaters x15, One Legged Dog x10

4 Corners of Deconstructed Burpee: 20 squat jumps, 10 merkins, 10 kickbacks, 10 full burpees. Rinse and Repeat

Mary: LBC, In/Out, Freddie Mercury, Scissor, Oblique, LBC. Rinse and Repeat

COT: Burpee – Created in 1939 by Royal H. Burpee. Royal Burpee was working as the Executive Director at the YMCA and completing his doctorate at Columbia University Teachers College. He was dedicated to figuring out a simple, fundamental concept: How to determine a person’s physical fitness. The outcome: The Burpee (minus the pushup). As we lead other men, remember it is often the simple things that stick. Fall down. Get back up. Together.

https://www.mensjournal.com/health-fitness/history-burpee-origin-name-royal-trainer-bodyweight/

AO: Patriot

QIC: Lazlo

The PAX: @Surely, @Undertow, @Spokes, @Fuzz, @CableGuy, @Citrus, @Elvis

It was a colder morning than most of us were expecting. So we did our part to warm up the field for all the people coming after us today.

WarmUp: SSH, imperial walkers, LBACs, cherry pickers, copperhead squats, high knees, butt kickers, side shuffle

The Thang: PAX lined up along the goal line.
Round 1:
-Bear crawl 10 yds, do 1 Merkin and 4 overhead claps
-Bear crawl 10 yds, add 1 Merkin and 4 overhead claps
-Repeato, 100 yds across the field, mosey back to the start

Round 2:
-High knees 10 yds, 1 burpee, 1 mountain climber IC
-add 1 burpee, 1 mountain climber every 10 yards across the field

Round 3:
-Broad jump 10 yds, do 1 lunge IC and 4 squats

-Add 1 lunge and 4 squats every 10 yds across the field

Round 4:
-Crab walk 10 yds, 1 Hello Dolly, 4 LBCs

-We made it up to 7 Dollies and 28 LBCs

Mary: See round 4

COT: In the spirit of the football game tonight (Roll Tide Roll!), we talked about a quote from Paul "Bear" Bryant. "The first time you quit, it’s hard. The second time, it gets easier. The third time, you don’t even have to think about it." To me, this highlights that success does not mean always winning. It means never quitting. Sometimes winners fail, but they never quit. Today’s workout kind of sucked. Some of PAX might have needed to take a little break. But nobody quit. They got back in there and finished. That’s what success is all about. Aye!

AO: Virtual

QIC: Infinity

The PAX: 2 Percent

WarmUp: BW Squat, Don Quixote, Cherry Picker, Michael Phelps, and Slow Burpees.

The Thang: TABATA level 1.5.

A 1996 study involving Olympic speedskaters used 20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). Athletes using this method trained 4 times per week, plus another day of steady-state aerobic training, for 6 weeks and obtained gains similar to a group of athletes who did 60 minutes of aerobic training 5 times per week. Only the first group had gained anaerobic capacity benefits. Who conducted the study? Professor Izumi Tabata.

Often we do variations of Dr. Tabata’s exercise scheme (e.g., 30 seconds on, 15 second off, 4 rounds), but today we did the original version.

Tabata Air Squats (20 seconds on and 10 seconds off, 8 times through)

Run in Place 30 seconds

Tabata Litty Bitty Arm Circles (20 seconds on and 10 seconds off, 8 times through)

Run in Place 30 seconds

Tabata Mountain Climbers (20 seconds on and 10 seconds off, 8 times through)

Run in Place 30 seconds

Tabata Coupon Curls (20 seconds on and 10 seconds off, 8 times through)

Run in Place 30 seconds

Tabata Burpees (20 seconds on and 10 seconds off, 8 times through)

Run in Place 30 seconds

Mary: Australian Sweat Angels, Cup Checks, American Hammers, Big Boi Sit-ups, and Dying Cockroaches.

Observations: We put in a good effort, counting our reps each set. The burpees were the most challenging: we did around 50 in less than four minutes.

Announcements: Safehouse Virtual workout Wednesday, will post details on Slack. 2 Percent will Q Friday’s workout.

CoT: Shared some thoughts perseverance:

“Success is the sum of small efforts, repeated day in and day out.”

— Robert Collier

“You are what you choose to be today. Not what you’ve chosen to be before.”

— Wayne Dyer

AO: Patriot

QIC: Lazlo

The PAX: @Lucius, @elvis, @cableguy, @undertow, @weddingsinger, @fishfry, @jag, @deflator, @flipper, @slapshot, @sunshine, and welcome FNG Kotter

Remember Field Day? What I remember is a bunch of nonsensical, made-up games that was somehow the best day of the year. Mainly because it was a day to get out of school and do something different. So that’s what we did today.

WarmUp: SSH, imperial walkers, Moroccan nightclubs, downward dog, merkins, one-legged mountain climbers, cherry pickers

The Thang:
Game 1: PAX paired into teams for a 200 yard race. To advance down the field the PAX 1 would throw the ball down the field to PAX 2 and run ahead to catch it. PAX 2 had to complete 3 burpees before throwing to PAX 1. Then repeat. If dropped, both PAX did burpees and moved back 10 yards.

Game 2: Similar to game 1. But 100 yards long, and replace running with a bear crawl.

Game 3: we won’t speak about game 3. Sometimes you have to modify as necessary.

Game 4: PAX split into 2 teams in the corners of the end zone. Cones and balls of various sorts were placed at the 10, 20, 30, and 40 yards lined. To retrieve a ball or cone, PAX had to complete 10 burpees, 20 sit ups, 30 Bonnie Blair’s, or 40 merkins, respectively. Most cones/balls wins.

And Game 5: keeping teams 1 vs 2, pax were split into a grid and required to stay in their box, for a round of bear/crab soccer, alternating between bear and crab for each score. To keep it lively, 2 or 3 balls were in play at a time.

Mary: penguin crunches, American hammers, WW2s, toy soldiers

COT: there’s been a lot of nonsense this week, so we added a little nonsense of our own. But with a healthy reminder of what F3 means, and not forgetting that we are leaders and need to be good role models for our kids and our community.

AO: #Olympus

QIC: @Nano

The PAX: Hightower, Yardsale, Wham-O, Choo Choo, Zeus, Monk, Vespa, Big Kahuna, Phish, Roddick, Pop Fly, and Rambler

WarmUp: Side Straddle Hop, Windmills, Willy Mayes Haze, Good Mornings, Downward Dogs

The Thang: To keep up with the Make America Burpee Again Challenge, the PAX lined up on the goal line for one burpee per yard. Every minute on the minute for 10 minutes we would burpee for ten yards and rest until the next minute began. It was tough be everyone made it to the end.

On to F3 Monopoly:

The board:The board consisted of 20 cones in a square surrounding the center circle of the football field. Each cone had a different property, railroad, or core utility. They were broken down as follows:

• Railroads

1. Burke Railroad

• 25 Burpees to Own
• 50 Burpees if Owned

Braddock Railroad

• 25 Burpees to Own
• 50 Burpees if Owned

Springfield Railroad

• 25 Burpees to Own
• 50 Burpees if Owned

Alexandria Railroad

• 25 Burpees to Own
• 50 Burpees if Owned

Core Utilities (Cannot be owned)

1. 100 Freddie Mercuries IC
2. 100 Big Boi Sit-ups HC
3. 100 Flutter Kicks IC
4. 100 Little Baby Crunches IC

Blue Properties

1. Shipplet Blvd

• 100 Side Straddle Hop IC to Own
• Rent (If Owned) 150
• Rent (1 House) 250

Old Keen Mill Rd

• 75 Windmills IC to Own
• Rent (If Owned) 150
• Rent (1 House) 200

Lee Chapel Rd

• 125 Shoulder Press to Own
• Rent (If Owned) 75
• Rent (1 House) 250

Red Properties

1. Sydenstricker Rd

• 200 Air Squats HC to Own
• Rent (If Owned) 250
• Rent (1 House) 300

Etta Dr

• 50 Bonnie Blaires IC to Own
• Rent (If Owned) 75
• Rent (1 House) 125

Nanlee Dr

• 100 Lunges HC to Own
• Rent (If Owned) 150
• Rent (1 House) 200

Yellow Properties

1. Lake Braddock Dr

• 80 yd Bear Crawl to Own
• Rent (If Owned) 120 yd
• Rent (1 House) 200 yd

Mt. Lookout Ct

• 80 yd Crab Walk to Own
• Rent (If Owned) 120 yd
• Rent (1 House) 200 yd

Dunleigh Dr

• 120 Calf Raises to Own
• Rent (If Owned) 120
• Rent (1 House) 200

Green Properties

1. Rolling Rd

• 100 Hand Release Merkins HC to Own
• Rent (If Owned) 120
• Rent (1 House) 200

Tuttle Rd

• 80 yd Inch Worm to Own
• Rent (If Owned) 120 yd
• Rent (1 House) 200 yd

Braddock Rd

• 400 Yard Spring to Own
• Rent (If Owned) 600 yd
• Rent (1 House) 1600 yd

Game Play:

• Teams were selected with the goal of having about 4 on each team.
  • Each team is given one die.
  • Each team is given 12 game pieces.
  • Each team is given 1 house piece.
• Each team starts at a different corner and they have their own die.
• At the same time, a member from each team rolls the die and the game begins.
• If they land on a property that is not owned:
  • The team can buy it (see below).
  • The team can choose not to purchase it and roll again.
  • For “Core Utilities” these can’t be owned, but you must still pay the price.
• To own a property, the team COLLECTIVELY, must do the exercises listed on the property.
  • Once completed, they place one of their game pieces into the cone to claim it.
  • If they own all three properties of the same color, they automatically get to put one house down.
  • Railroads can be owned, but they can’t have a house.
• If a property is owned:
  • If you own it, you just roll again.
  • If you don’t own it, pay the “If Owned” rent.
  • If you don’t own it and it has a house, pay the “1 House” rent.
• There is no money in the game, instead, time is money!

All of the teams made it around the board multiple times, no houses were placed, but on the 3rd and 4th time around, most of the properties were owned so the numbers of exercises really started to rise!

Mary: We had about 5 minutes for some core which included LBCs, mountain climbers, and pickle pounders, to name a few.

COT: In Gary Keller’s book “The One Thing” it describes the two different ways we can approach the day. The first is the Entrepreneurial approach were we take on the tasks in the day naturally as they arise. This is comfortable as we know how to accomplish them, we can do them right away, and we productive because we are taking action. More over, we could be very skilled in these actives meaning we are doing the work at a very high level. However, as he notes in his book, are you doing things the best you can perform them, or the best they can be performed? If your task for the day is to chop wood, should you be saying “where’s my axe?” or “how can I get my hands on a chainsaw?” Finding the chainsaw, doing it the best way it can be done, is the Purposeful approach. It forces us to go beyond our current capabilities and find new methods or models to get things done. This often means we will feel unnatural and uncertain, forcing us outside our comfort zone. In the end however, this is the approach that leads us down the path of true mastery and helps us to achieve much much more. So, what activities are you bringing your hatchet to when you should be finding your chainsaw?