Backblasts

AO: Olympus

QIC: Hightower

PAX: NAFTA, Roddick, Fishfry, HT

Warmup:
30 cadence SSH, Baby Arm Circles forward & reverse, Good Mornings, WMH, Calf stretch, 20 Merkins.

The Thang:
PAX took fellowship jog to honor local hero Army Staff Sergeant Shurer, recent recipient of Medal of Honor. Once there 50 air squats. Then continued jog to entrance of Lake Braddock, then 20 Derkins. Again continued jog around lake until arrived at playground, here split into 2 groups: group 1 :10 pull-ups, while group 2 feet on swings for leg crunches, then swap, Rinse & Repeat for 2 rounds.
Continued jog to top of earth dam, here PAX took on mental & physical challenge to Bear the Bear, 1/4 mile bear crawl across earth dam. Took sometime but we all made it across!! PAX needed time to recover!
Then PAX completed the full circle around lake, as we checked out options for logs to bring back next time, then jogged back to Olympus.

Mary:
25 cadence Flutter kicks, 25 little baby crunches, 25 box cutters, 10 forward leaning leg lifts.

COT: When we all woke up this morning, no one wanted to come outside in the cold and rain. But it’s because of the spirit of F3 that we overcome those feelings, to join each other outside. As the days get shorter and weather gets worse, each of us will be challenged to continue our commitments. Very thankful for the brotherhood and support from each PAX.

AO: the Patriot

QIC: Maj Payne

The PAX: Prenup, Dr. Dandelion, Noodle, Speedo, 90210, Lucius, Sludge, Jenner, DR PAX from F3 Columbia Eldrick!

10 PAX posted strong in the gloom on this 10th day of the 10th month. YHC was glad to be back from a month away, and knew it would be a special morning when Speedo emerged from his long bout of fart sacking to rejoin the pack. Here’s what we did…

WU: Wanted to make sure everyone was limber, and since Side Straddle Hops seem to help with that, we focused on completing a total of 100!

10 x SSH
10 x Willie Mays Heys
20 x SSH
10 x Imperial Walkers
30 x SSH
10 x Slow Merkins
40 x SSH

The Thang: Count off, 1-4 to make four groups total. Two workout stations around the track. First station at the formation area (near) corner, second station on the opposite side caddy corner. At any given time, 2 groups exercising at a station and the other 2 groups traveling between stations. Once every man in the traveling group arrives at the next station, release the group that is exercising and take over. At the station, AMRAP the designated exercise until the next group releases you. Rinse and repeat until the Q calls the halt.

Round 1:
Station A – bent over Rows with a Cinder Block
Station B – Diamond Merkins
Travel – Run 200m
Each group completed the circuit 2 times.

Round 2:
Station A – squat thrusters with a Cinder Block
Station B – Carolina Dry Docks
Travel – Run 200m
Each group completed the circuit 2 times.
Recover all pax to start point

Round 3:
Slide station B to opposite end of field (instead of caddy corner).
Station A – curls with a Cinder Block
Station B – Hand Release Merkins
Travel – 50-ish meters or yards, whatever your persuasion…of bear crawl, then mosey second 50-ish meters or yards. It might’ve been 60 since we started and finished at the end of each end zone. Too early in the morning for advanced math like that. YHC noticed that the mumblechatter was building, which meant that things were progressing perfectly.

Each group completed the circuit 2 times.

All gather back together at the start, then pair up, size matters. Single lap around the track buddy carry. Switch as necessary.

Bring it in for a very quick round of Mary:
10 x WWII
15 x Flutter Kick
and a ring of fire (5 Merkins ea) to complete the workout!

COT: YHC has been away for about a month at a course and was reminded there of something that F3 teaches every day — that we operate best as a team. It takes more than a simple group of PAX for anything special to truly form. The group must bond into a team, a brotherhood, through some kind of challenge. For us, it’s the shared pain, the breaking down and building up that we experience together in the gloom. Through that common experience, we form bonds that will serve us all when we need it. Remember to lean on those bonds and to lock shields when necessary. We all need to on occasion. Use those bonds to go out into the world and be the better brother, father, husband, co-worker or boss! Amen and Aye!

AO: The Patriot

QIC: Prince Harry

The PAX: Prince Harry, Noodle, Hightower, Lucius, Bone, Jenner and FNG Oops

Warmup: Two laps to start then moving around the circle for warmups – SSH, Hillbillys (knee to elbow), cross stretch (tap each foot with opposite hand) and arm stretches.

The Thang:
Copying two bits from previous workouts we started with a highlight from the Durham crew. Start off on the sidelines, 5 wolverines, bear crawl across, 4 wolverines, gorilla walk back, 3 wolverines, crab walk across switching direction halfway, 2 wolverines, duck walk halfway, finish with lunges and 1 wolverine.

Next moving over to the end zone, we picked up a partner exercise ~10 minutes of alternating between 10, 20, 30 yard shuttle runs and cinderblock curls and goblet thrusters.

Mary:
Ending with 10 mins of mary we went around the circle with little bitty crunches, box cutters, noodle ups (one leg crossed crunches), butt lifts, ring of fire (circle of 5 Merkins each), flutter kicks and shoulder taps.

CoT: Appreciate you all coming out here this morning. We do a lot of exercises I would otherwise not encounter and that is due to everyone making it out and bringing new ideas to make us physically and mentally stronger. Thanks for the hard work today and have a great week!

AO: Olympus

QIC: Hightower & Jenner

PAX: NAFTA, Maj. Payne, Jenner, Mule, Snappy Lunch & Hightower

Warmup:
Started with fellowship jog around the school, then 30 SSH, Good Mornings, Rockettes, Downward Dog&Merkins. Followed by Paint the Line straddle, more jogging, then Broad jumping parking stalls.

The Thang:
Once we arrived to the back side of the high school, we started Tunnel of Payne: each member in Derkin position, then 5 merkins, followed by first PAX bear crawl under rest of PAX holding high plank. Then rinse & repeat until we made it to end of courtyard.

Then the PAX continued to jog past tennis courts, football stadium, stopping at multi purpose field. Here Jenner took over the Q!

Waiting for the PAX aim field were 2, 20# medicine balls. First the PAX lined up on center line, using both balls passing each down the line and tossing to next PAX, last man jogged to other side. We continued until we reached the opposite end of field. Then Jenner introduced penalty if any ball dropped of 5 burpees. On the return trip we spread the distance between PAX, which created many opportunities for penalties. Then final pass, PAX tossed balls behind over head, simultaneously. Again creating many opportunities for additional penalties.

Next the PAX moseyed to the end line, splitting into 2, 3 man teams each with 1 ball. Each team would race to the other end line, squat thrusting the ball forward. Then round 2, we switched balls to see if that mattered, found out it really did not. Then round 3, teams would toss balls over head backwards. Final round we alternated team members after each toss.

Mary:
Big boy sit-ups with ball, then toss to next PAX. Ring of Fire with both balls, PAX would do 2 merkins switching ball placement for hand to hand once ball arrived, then pass to next PAX. Next round ball on feet, then pass to next PAX.

COT:
Congrats to PAX that completed Ragnar. Congrats to Mule on upcoming promotion. Welcome back Maj Payne & NAFTA! Best of luck to PAX doing Army 10 Miler on Sun!

AO: The Patriot

QIC: Co-Q VQ BP & Prince Harry

The PAX: Prince Harry, BP, Noodle, Hightower, Horsepunch, Dr. D, Prenup, SubPrime, Deflator, Lucius, Speedo & Bone

Warmup: Three laps, starting off easy and working in some striders on the straightaways. Moved into the warmup circle with every other person delegating an exercise. Finished with high knees and butt kickers across the field

The Thang:
Jog over to “the hill” for repeats. 4 hills with 10 merkins at the bottom and 15, 14, 13, 12 squat thrusters at the top. Motto for the day is “ask and you shall receive”. Prince Harry wanted a puker and he sure got it, throwing up on the transition from hill to field.

BP took over, moseying back to center field for a team relay race. Splitting up into 2 teams, everyone started, one at a time, racing to the pullup bars, knocking out 10 pullups, coming back to the field and broad jumping from end zone to mid-field and finishing with 5 wolverines. Each subsequent team member started when the preceding finishing pullups.

Mary:
BP started with cherry pickers, then went around the circle for little bitty crunches, flutter kicks, high plank shoulder taps and J-Horsepunch sending us off with 25 double count merkins that I believe only he was able to complete.

CoT: Thanks for being here for my VQ. Great work out. Shout out to Prince Harry for the CO-Q. Every day is blessing. Be your best person. Have a blessed day. Amen