Also joined by Freestate, F3 Lancaster, and SheepdogsOBX
QIC: Jenner (and Hightower), Lucius, Rikers
PAX: 29 at Horizon (and Compound), 12 at The Patriot, 23 at LoCo
Time for another Multi-Site Q – the first one was THE BERT Mult-Site AO Challenge which LoCo won. The Shenanigames is a St. Patrick’s Day themed Multi-Site AO Challenge and this time, each AO will have at least 2 teams to amp up the friendly competition. Here is an explainer video of the challenge format and the movements . There were 11 teams competing in total.
WARM UP: Rockettes, Windmills, Potato Pickers, Arm Circles, 3 Burpees OYO (on your own)
THE THANG: Gather at center field and have 2 cones set up 25 yds apart and this playlist blasting. Choose order of routines and number of sets 1 through 10. Don’t Repeat. Choose Wisely! Must perform 7 burpees before each routine (can help teammates – you do 9, they do 5). Last minute rule: Anyone wearing green for St. Patrick’s Day only needs to do 4 burpees.
S Shamrock Superman x10 – On stomach, lift up all 4 limbs spread like a clover
T T-Merkin x10 – Chest to ground, put hands out like a T, then push up
. Mystery routine sent morning of – Bear Crawl 25yds to the cone
P Plank Jacks (IC) x10 – From plank, spread legs like a jumping jack twice
A Air Squat Lucky Jump x10 – Jump squat and tap feet together
T Thigh Master x10 – Lunge w/ left leg, switch half way, lunge w/ right leg
R Rum Runner – 100yds, 1/4 forward, 1/4 carioca L, 1/4 backward, 1/4 carioca R
I Irish Inch Worm x10 – Fall to the ground, push up, inch your way back up
C Celtic Calf Raise x10 – Single leg calf raise with high knee, switch half way
K King Crab Kicks (IC) x10 – In crab position, alternate leg kicks, each leg twice
Note your time when your team is finished. Recover, then pick up 6 or mosey around the field.
MARY: (Time permitting) Heels to Heaven, Flutter Kicks, Toy Soldiers, Irish Hammers
COT: St. Patrick converted the pagan Celtics of Ireland to Christianity and he used the three leaf clover to describe the holy trinity: god, the son and the Holy Spirit. Hundreds of years ago to today, people think the four leaf clover represents faith, hope, love, and luck. There is one four leaf clover for every 10,000 three leaf clovers. A lot of clovers tend to grow in Ireland. Thus, if you find a four leaf clover, you have the luck of the Irish. I don’t think it needs to be a 1 in 10,000 occurrence to have or display faith, hope, love, or luck. Let’s do our best to live right and lead right to bring more faith, hope, love, and luck to our family and loved ones and to our community. May the luck of the Irish be with you. Happy St, Patrick’s Day.
THE AFTERMATH:
Looking at the times submitted and strategies used, how much did the time depend on the strategy vs execution? Well, a few teams that did the exact order finished just seconds apart. However, with a wise order, a team could finish more than 2 minutes faster.
The winners are…The Compound Team!!
Congratulations to Hightower and The Compound Team, aka Fairfax All-stars. The time submitted by @Obadiah with a leprechaun crushing time of 21.58. Their order of choice was the standard ST.PATRICK and following set order:
The Compound Team’s Shenanigames Winning Order
Here are the final standings (source). Great job everyone!
Team Name
Members
Time
Compound
Obadiah
21:58
FreeState
Winston, CashOnly, BlackDiamond, Horshack
23:00
Patriot 1
Lucius and crew
23:11
Loco 2
Refueler and crew
24:06
Loco 1
Rikers and crew
24:14
Patriot 2
Lazlo and crew
25:50
Horizon 1
3 Mile and crew
26:58
Horizon 2
Jenner and crew
27:10
SheepdogsOBX
Em, Billy and the Sheepdogs
31:50
Six Leaf Clovers
Aol, Boucher, BAM, Gaylord, Trump, Windstar
37:00
Five Leaf Clovers
Blondie, Hall Pass, Nature Boy, Shocker, Green Mile
Warm up: Don Quixotes, Cherry Pickers, Air Squats, Merkins, and LBACs.
The Thang:
1 Round, 40 sec on, 20 sec off, of the following:
Coupon Shoulder Presses
Bulgarian Split Squats, left leg
Bulgarian Split Squats, right leg
Bent Over Coupon Rows
Merkins
Coupon Lunges, alternating
Penguin Jumps
10 reps, 12-count cadence, of the following:
Coupon Shoulder Presses
Bulgarian Split Squats, left leg
Bulgarian Split Squats, right leg
Bent Over Coupon Rows
Merkins
Coupon Lunges, left leg
Coupon Lunges, left leg
Weighted Calf Raises
Filler Exercises
10 Squat-Curl-Press with Coupon
25 Coupon Swings
Mary: Big Boy Sit-ups, American Hammers w/coupon, Legs over coupon raises, and Penguin Crunches.
CoT: It’s one thing to workout by yourself, but a whole new event working out with each other, and in the sight of God. Isaiah 40:28-31
28 Hast thou not known? hast thou not heard, that the everlasting God, the Lord, the Creator of the ends of the earth, fainteth not, neither is weary? there is no searching of his understanding.
29 He giveth power to the faint; and to them that have no might he increaseth strength.
30 Even the youths shall faint and be weary, and the young men shall utterly fall:
31 But they that wait upon the Lord shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; and they shall walk, and not faint.
F3 facilitates true growth of ourselves physically (so we can run and not be wear, and walk and not faint), but also spiritually.
WU: SSHs, Phelps into Arm Circles into Chinooks, Cherry Pickers,Hairy Rockettes, Side Lunges, Calf Stretches, Cobra Kai (Season 3 now streaming on Netflix)
Thang: Bootcamp Basics IC (we made it through 1.5 rounds of the below 3 sets) with sharing the cadence count out across the PAX.
Chest Press x 30 ic
Derkin x 15 ic
Dips x 25 ic
Plank Drags x 30
Lap around the track w/ coupon
Goblet Squats x 30 ic
Man, Maker Burpees x 10 ic
Superman’s x 30 ic
Single Arm Rows x 10 each side ic
Suicide Sprints x 4 (10,20,30,40 and 50 yards)
Bent Over Rows x 30 ic
Skull Crushers x 10 ic
Bulgarian Split Squats x 15 ic each side
Ax swings x 10 ic each side
Murder Bunnies / Walking Lunges Back (40 yards)
RINSE AND REPEAT
Mary:
Reverse Crunches
Heels to Heaven
Toe Tappers
American Hammers
COT: Talking about F3 and the motivation that the PAX is showing. LoCo is growing, we have had several new guys over the last 2-3 weeks and the group’s enthusiasm with the upcoming events is off the charts. The motivation that the PAX brings day in and day out is what motivated today’s Q to actually get up and get at it this morning.
Observations: #loco has a busy schedule of upcoming events including finalizing plans on a Ruck Challenge to take place in May. Good to see everyone posting regularly and the addition to the PAX over the last couple of weeks has been great.
F3 The Capital 