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LA LA Land Workout at the Delphi!

Tuesday, July 14, 2020

AO:Delphi

QIC: Nano

PAX: Hightower, Obadiah, YNAB, Peloton, Dunder

Warmup: Fellowship jog to the field. SSH, windmills, willie mays hayes, arm circles, then stretched calves & hamstrings, and ended with some merkins IC.

The Thang: The PAX lined-up along the end-line for the first of many rounds of Legs, Arms, Lungs, and Abs (LALA). The rounds went as follows:

Round 1:

  • Lunge walk to the 10 yard line
  • Crab walk or bear crawl back
  • 50% pace run to 10 yard line, sprint back
  • 10 – LBCs IC
  • Repeat 4x, increase 10 yards/10 reps each time
  • Pick up six and move on to round 2.

Round 2:

Don’t Let it drop Wall Sits: The PAX all line up on the wall with 2 cinderblocks on one end. The cinder blocks are passed down the line to the other end. When he received the block, last HIM in the line stands up with the cinderblock to bang-out 10 arm curls before running with the cinderblock to join the wall and pass it down the line. When the cinderblock reaches the end, the next HIM stands up and does the curls. On the second time through, the HIM standing do overhead triceps extensions. 4 reps each. Recover with a lap, stopping for WWI, flutter kicks, and Freddie Mercury’s on the corners.

Round 3: Partner up for the following round:

  • Air-squats IC x 50
  • With partner, wheel barrel to 25, switch and continue to 50
  • sprint to end line, 50% pace on 100 yrd return.
  • Double-Ds – 50 IC
  • Repeat 1x, no time to do the staircase down.

CoT:
Announcements: The 9/11 stair-climb event training begins at Compound this Wednesday. Get your calendar cleared for Friday 9/11 or Sat 9/12 to join a 100+ people at the steps of the Lincoln memorial! This Friday at Delphi is the 1776 WOD, starts at 0530.

Message: Hard work vs. Good Habits, Richard Biggs: “Hard work, the physical effort necessary for success, is of no value when directed toward the wrong endeavor.” We are all doing the hard work, but as we work through the the week, make sure you take the time to make course corrections to maximize your effort. Overtime this will turn into a habit and occur without thinking.

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Leg-a-thon

AO: The Patriot

QIC: PopFly

PAX: Brown Bag, Cable Guy, Citrus, Fish Fry, Lazlo, Bone, Bambino, Sticks, Sunshine, Three Mile, Wild Thing, Choo Choo, Lucius, Jag

Warm Up: SSH; Hillbillies, WMH, Hand Release Merkins, and Glees

Tha Thang: 15 Strong for a wee bit of a leg focused workout in the Gloom

Round 1 (The Warm Up): Dora 1-2-3: As partners, PAX completed 100 Merkins, 200 LBCs, and 300 Squats. One partner performed REPS while #2 Partner would run backwards to the 50 yard line and sprint back to the goal line. The low plank was held by all until all PAX completed their warm up.

Round 2: The Al Gore Ring of Fire:  
1) 10 Squats: The PAX, while in an appropriately distanced circle, held the Al Gore squat position while each PAX performed the rest exercise – 10 Squats. Once each PAX had completed their rest exercise, they returned to the Al Gore until all PAX completed their 10 squats
2) 150 Calf Raises
3) 5 Squats: PAX held the Al Gore squat position while each PAX performed the rest exercise – 5 Squats.

Round 3: Leg Time: 8 Minutes  
Starting at your goalline:
1) Backwards sprint to 30 yard line / 30 squats
2) Lunge Walk to 20 yard line / 20 Bonnie BLairs (single count)
3) Reverse Lunge to 10 yard line / 10 Jump Squats
4) Broad Jump to Goal Line / 1 Burpee
Repeat as many times as possible in 8 minutes (At this point, PAX had determined we were working legs today. PAX responded well.)

Mary: Toy Soldiers, Freddie Mercuries, Scissor Kicks

COT: YHC has been thinking about the Nationals and going 1-0 each day. Small wins, big wins, it doesn’t matter. Take the wins when you get them and take them into the community because the community will feed off you. Everyone needs a win now and then, so go 1-0 today and every day.

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Not Merely an Idle Amusement

AO: The Patriot

QIC: Lucius

PAX: Brown Bag, Cable Guy, Citris, Fish Fry, Fuzz, Lazlo, Maj. Payne, Mayberry, Spokes, Sticks, Sunshine, Three Mile, Wild Thing

Warm Up: SSH; Don Quixotes; Downward Dogs; Cobra Commanders; Merkins; LBAC (fore); LBAC (aft); Moroccan Night Clubs; Overhead Clap

Tha Thang:

Chess Men: Ben Franklin wrote that the “game of chess is not merely an idle amusement; several very valuable qualities of the mind, useful in the course of human life, are to be acquired and strengthened by it … .” The PAX strengthened themselves by completing the following chess-inspired moves across the board :
– Rook: overhead CB carry (55 yards; mosey back);
– Knight: two broad jumps jumps forward; one to the side (55 yards; mosey back);
– Bishop: side shuffle (55 yards out; 55 yards back);
– Queen: traveling burpee (55 yards; mosey back);
– King: 2x lunge walk, 1x squat, 3x air press (move one one square at a time, sit on a throne, raise arms in triumph) (55 yards; mosey back); and
– Pawn: bear crawl (55 yards; mosey back)

Twenty-One: The PAX played black jack, drawing cards to determine the number of repetitions of: CB overhead press; CB bent-over row; CB swings; Atlas shrug (with CB); and CB curls. The PAX performed the rep count drawn, then ran 55 yards and completed the number of burpees required to get to 21. Drawing more than 21 was discouraged by performing all the reps, bear-crawling 55 yards, then performing 10 burpees. The PAX repeated the exercises twice.

Mary: LBCs; Flutter Kicks

COT: In spending time with my school-age sons recently, YHC has been struck by how much we (both young and less young) learn by playing. Consider where in your life you can play more and perhaps learn something in the process.

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Grassy Mess

AO: The Patriot

QIC: Maj Payne

The PAX: Lazlo, Tea Party, Wedding Singer, Cable Guy, Brown Bag, Fuzz, Spokes, Bone, Lucius, Citrus, Sunshine, Sticks, 3-Mile, Coconuts

Following our nation’s 244th birthday celebration weekend, 15 HIM pushed themselves out of the fartsack and gathered for a summer grassy mess beatdown as the gloom melted away into another steamy F3TheCapital morning. The following is a true story.

WU: SSH, IW, LBAC front and rear, WMH, Cherry Pickers, because you pick cherries up off the ground after they fall from the tree, BWS and of course, Merkins.

The Thang:

Wall sit in preparation for a gauntlet of fun. PAX alternate bear crawl and lunge walk approx every 10 yds along the track curve to the snack shack. Once all PAX gather again, broad jump to the scoreboard, then traveling burpee out of the stadium grounds.

Mosey to the baseball fields and stop just short for a quick round of conveyor belt 11s. Odds to the bottom, Evens up top. Alternate between shoulder tap Merkins and Bonnie Blairs. 10 and 1, 9 and 2, and so on. Run straight down, Diagonal up.

Mosey onto the never-before-used-by-F3TheCapital wet grass baseball field for a build-up four corners. PAX 1-4 to far corner, 5-8 to other far corner, 9-12 to near corner and 13-15 to other near corner. Start with 10 x Burpees. Rotate. Then 10 x Burpees and 20 x Carolina Dry Docks. Rotate. 10 x Burpees, 20 x Carolina Dry Docks, 30 x Jump Squats. Rotate. 10 x Burpees, 20 x Carolina Dry Docks, 30 x Jump Squats, 40 x LBCs.

With time running short, and all PAX completely covered in wet grass, time to head back to the start point. Along the way, we called “Grenade” and dropped to the ground to ensure we fully embedded the grass. Then recover and sprint back to the stadium.

Mary: 25 x Flutter Kick!

COT: It’s important to get outside and push yourself. In fact, we all need to do things that scare us a bit. Set goals that you’re not sure you can accomplish. Push yourself. After I listened to a recent Spartan Up podcast, I was inspired by what they had to say. I hope you are too. (On the field, I said Strength in Numbers, a Spartan Up spinoff podcast led by a couple Special Ops Survivors leaders, which is also a good one, but it was Spartan Up with Tyler Jack Harris & Joe De Sena).

Aye!

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Citius, Altius, Fortius

AO: The Patriot

QIC: Lazlo

The PAX: Bone, Wedding Singer, Maj. Payne, Lucius, Jag, Bambino, Brown Bag, Coconuts, Wild Thing, Slapshot, Cable Guy, Sunshine, Choo Choo, Spokes

After being inspired by Sticks’ Monday Decathlon workout, the QIC decided we’d try out some of the less glamorous Olympic events today.

WARM UP: SSH x5, Slow BWS x5 (repeat x3)

Merkins x5, plank jacks x5 (repeat x3)

Cherry pickers

We closed the warmup and began the Olympic theme with a mosey around the track, led by Bambino bearing the Olympic flame (or an orange cone, it can be hard to tell the difference).

THA-THANG: 

The speed walk. This is an Olympic event where the goal is to walk funny. The F3 version of this was a coupon-bearing duck walk, from the goal line to the 20 yd line, leaving the coupon there in preparation for our next event.

Biathlon. The biathlon consists of cross country skiing, interspersed with target shooting. The QIC was stumped by the Exicon, however, because alternating jump lunges look like skiing, but go by Bonnie Blair. Olympian, yes, but in speed skating. Very confusing. So for a special one-day exception, we the PAX did alternating jump lunges, aka the Marit Bjoergen, named after the most decorated Winter Olympian of all-time, from Norway, and winner of 15 gold medals in cross country skiing. With that out of the way, the exercises commenced.

20 Marit Bjoergens, sprint to the 20, knock over your target (coupon), sprint back to the goal line. 

20 Marit Bjoergens, sprint to the 20, reset your target (coupon), sprint back to the goal line.

Repeat x3.

Curling. A popular Winter Olympics event, F3 style. PAX paired up. One was the sweeper, the other was the stone. The stone impression was a bear crawl to the 40 yd line, whlie the sweeper did a side-shuffle alongside, with an optional sweeping motion to coax the stone along. At the 40, flapjack, and return to the goal line.

Repeat x2.

Surfing. Your QIC was surprised to learn that this is an Olympic event. We couldn’t find a pool with waves large enough to surf, so we made our own. PAX spaced out every 4-5 yds in plank position, forming a line down the field. The PAX in the back of the line ran to the front. Whenever the runner passed the prone PAX, they would go from low plank to high plank, creating a wave. I swear it looked like a wave. For the next runner, they returned to low plank, and so on. We made it almost to the end of the field and back when all PAX had run twice.

Weightlifting. The F3 version of weightlifting was the Blockie. All PAX did Blockies OYO, until someone reached 25, and we were all finished. Thanks to Slapshot, most of the PAX were hardly out of the gate when we called time.

Table Tennis. A fast-paced sport. The PAX started at the goal line, sprinted to the 10, did 1 burpees, sprinted backwards to the goal line, and did another burpees. 5 times back and forth seemed about right for a point, and we called it quits.

Medal Ceremony. The PAX achieved heroic things today, and all were deserving of a medal. We moseyed to the medal platform (aka a wall). The 2022 Olympics will be in Beijing, and since that’s on the other side of the world, your QIC postulates that everyone will be standing upside down. To prepare, the PAX went balls to the wall, and held that position (or at least tried) while listening to the Star Spangled Banner. Fortunately it was not the Whitney Houston version, so there was a chance.

MARY: Continued the Olympic theme. 

Cycling: 15 Freddie Mercury’s IC

Sailing and Canoeing: 8 (or so) boat-canoe’s

WWIs: 15 of these in honor of the 1916 Olympics that never were

WWIIs: 15 of these in honor of the 1940 and 1944 Olympics that never were

COT: We talked about the Olympic and Paralympic ideals. The three Olympic ideals are:

Excellence, Respect, Friendship

The four Paralympic ideals are:

Determination, Inspiration, Courage, and Equality

That’s more profound than anything your QIC could come up with.