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Chiefs vs. 49ers

1 Feb 20

AO – Beast Gate

Q – Pinocchio

PAX – Ponch, Zen Master, FNG (Blow Out)

Mission

Core Principles

Disclaimer

Warmup

  • 10 1-count arm circles, forward & bacK

Mosey/Indian Run around the parking lot (approx. ½ mile)

The Thang: 49’s

        Squats (coupons optional) & merkins. Like 21s, except starting from 49 and working our way down with squats, up from 1 with merkins. After 35 minutes, the PAX had completed 21 rounds…a total of 847 squats & 231 merkins! Ready for well-earned beer & wings at Sunday’s Super Bowl (Go Chiefs!). 

NOR (renamed FNG as Blow Out  due to an unfortunate incident with a bike tire)

COR

COT

  • Closed with thoughts on responsibility. The Q shared a situation in which he had not accepted responsibility for his subordinates’ actions, and the necessity for a leader to be fully responsible, while helping those under him to take responsibility for their own actions.
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Cinder Block Dance Party (Never Leave your Dance Partner)

AO: Olympus

QIC: Pop Fly

PAX: Hightower, Dunder, Nano, YNAB, Glee, Roddick

7 PAX assembled on a damp morning, found a dance partner (cinder block) and got to dancing

Warmup: SSH, Willie Mays Hayes, Cobra Stretch, Hip Flexors, High Knees, Butt Kickers, Frankenstein’s, Leg Swing Lunges, Cross Body Shoulder Stretch, Tricep Stretch

The Thang:
Prior to The Thang, PAX trotted over to the Olympus Shelter with our dance partners
Part A:
7 Exercises x 3 Rounds – All exercises performed with your dance partner
1) CPRs: Curl, Press, Tricep Raises (x10)
2) Kettle Bell Swings (x10), Lunges (x20), Decline Merkins (x10)
3) Arm Extensions to Bench Press (x15) – performed from supine position
4) Squat to Calf Raises (x25)
5) Plank Jacks (x50) and right into
6) Incline Merkins (x10) and right into
7) Plank for 30 seconds
Part B:
2 rounds of Wind Sprints – simulating a 10U Hockey shift for a defenseman.
— Sprint 100 feet, 25 SSHs: run backwards to start, hold squat position; spring 200 feet, 25 SSHs; sprint back 100 feet, 15 SSHs; sprint remaining 100 feet back to start. X2

Mary:
50 Flutter Kicks (4 Count), 50 LBCs. Short and sweet

Announcements:
1. Convergence on 21 March @ Olympus
2. 28 March 5K at Lake Braddock HS
3. 0500 session this Saturday (8th) at St. Leo’s – to try and bring them onto the team.
4. 0700 start at Olympus on the 8th

COT: Faith in ourselves, our loved ones, and our faith. Trust in ourselves, our loved ones, and our faith. We strive to get a little better each day and accept that sometimes that we can’t always get better each day and that a “push” is an okay thing. Amen.

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Training Downhill

February 5, 2020

AO: Compound

Q: Monk

PAX: Hightower, NAFTA, Hot Dish, Elvis, Sidecar, YNAB,

Warmup: SSH, arm circles, Downward Dogs/Cobra pose, Imperial Walkers, and everyone’s fav Mountain Man Poopers. Mosey to Target parking lot w/ sprint to top

The Thang: Modified B.O.M.B.S. I trolled the F3 exercise site for a new exercise and found “Cut a Flip”* combining Merkins and Big Boy Situps. Perfect to modify B.O.M.B.S., normally 50 Burpees, 100 Overhead Claps, 150 Merkins, 200 Big Boy Situps, 250 Squats

But we did the following: Partner up. Runner runs down the ramp and performs 5 Burpees, sprints back to top. Partner begins 100 Overhead Claps, the 250 Cut a Flips (accounting for 150 Merkins, 200 Big Boy Situps; next time will do all 350), and finally 250 Squats.

With a little time left, we did a mini-BRR workout, since we’re starting to organize an F3TheCapital team. Mosey to bottom of parking lot, sprint up 2 ramps to top, run down ramps as fast as possible without tripping. My first BRR taught me to train downhill as well as uphill. I had leg two, a seven mile downhill run that left my shins unprepared for the legs that followed.

Mosey back for Mary: Heals to Heaven

Announcements: In Defense of Food Feb. book challenge. Read it to discuss at the end of the month (probably not over a steak dinner). QSource tomorrow (Thursday) is virtual; click link in Slack. Upcoming 5K at Lake Braddock Secondary School is a great recruitment opportunity; let’s get guys out there. You don’t have to be a runner; it’s only 5K. Run/walk acceptable.

COT: Important to train downhill as well as uphill. Don’t forget to keep improving when life is going well. It’s those times when people become lazy, or proud, or whatever. But real problems and challenges don’t go away. Prayer for humility.

Great to lead six HIMs today at Compound.

Monk

*”Cut a Flip”: Alternating between 5 Merkins and 5 Big Boy Sit-ups, flipping between the 2 exercises over and over, no rest. Can be performed until a specific number is reached, ex. 100 Merkins and 100 Big Boys; or can be used in an AMRAP scenario that is timed such as 1 Minute or waiting for partner to complete a movement.

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Breaking in the Coupons

AO: The General

QIC: Traveler

PAX: Jenner, Trolley, Toolbox, Buggy, Monk

6 PAX assembled in the gloom to break in the newly-acquired coupons at The General. And break them in, they did.

Warmup: PAX performed each exercise in cadence, moseying down the football field 20 yards after each exercise.

Little Bity Arm Circles, LBAC Reverse, Imperial Walkers, Willie Mays Hayes, Cherry Pickers, Chicken Wings (named by YHC in honor of the meal prepared on Super Bowl Sunday)

Run back to original goal line at 75% speed.

The Thang:

Devin Hester: Named after the legendary Chicago Bears kick returner who has the NFL record for punt/kick return touchdowns.

2 PAX race 100 yards – Once PAX 1 starts running (while carrying a coupon), PAX 2 must complete 3 burpees before starting.

The rest of the PAX completed planks and 6” inch leg holds while waiting for their race to begin. 4 total rounds (2 turns carrying the coupon for each PAX).

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Greta 1-2-3: Dora’s Icelandic Cousin. This was a doozy.

Partner up. Grab a coupon. Together you must complete:

100 blockees

200 goblet squats

300 Kettle Bell (Coupon) Swings

While PAX 1 completes exercises, PAX 2 runs an out-and-back (~30 yards each way).

This ended up being quite the back and leg shredder. A few PAX threatened to send their medical bills to YHC for the lower back pain that was sure to come their way in the coming days.

Mary:

LBCs, LBCs with toes pointing to the heavens, and Banana Rolls

Announcements:

  1. Virtual Q Source on Thursday
  2. Check #monthlychallenge channel about the plank challenge!
  3. Let YHC (Traveler) know ahead of time if you want to use the coupons for a Q at The General

COT:

I find myself jam packing my schedule very tightly. In that haste, it’s easy to get restless and it’s easy to not pay attention to how you’re doing or stay on track with your goals. So my challenge today is that we each find just 5 minutes during the day to just be still, sit in silence, and check-in with ourselves. Whether it’s in the morning, middle of the day, or before going to bed, let’s each take some time to think about how our day is going, if we’ve been acting in accordance with the type of men we’re trying to be, and maybe savor some of the blessings we may have otherwise overlooked. Hopefully carving out a little time for ourselves will help us all achieve some inner peace.

Amen.

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Pick up chicks

February 2, 2020

AO: The Love Train

Q: Monk

PAX: JAG, Monk, Bone, Mayberry, 2%, Sunshine, Tea Party, Fuzz

Some ran 6 mi, some rucked about 4mi. W&OD trail.

CoffeeBeeria: First a bit of housekeeping. It’s not OK to try to pick up chicks by inviting them to post at F3 workouts. You know who you are. CoffeeBeeria featured a lively BRR discussion. This morning’s beverages included All Day IPA. F3TheCapital is really not as decadent as it sounds.

Announcements: QSource discussion this Thursday; see Slack channel for video link.

Monk