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Burpee Tennis and More

AO: Patriot 

QIC: Maj. Payne

The PAX: Subprime, Prince Harry, BP, Soot, Noodle, Bone, Traveler, Hightower

It was a clear day at the Patriot with no haze hanging over the AO for the first time in a long while. The PAX were pumped and ready to go. Here’s what we did…

Warmup:

YHC decided that we would each practice leading a warm-up exercise to help prepare for eventually Q-ing a workout.
10 x SSH led by MP
10 x LBAC fwd led by Soot
10 x LBAC rear led by BP
10 x Merkins led by Noodle
10 x Cherry Pickers led by PH
10 x lunges led by Travler
10 x Hillbillies led by HT
10 x IW led by Bone

The Thang 1:

Mosey to 30th St hill. Plank it out as the group assembles at the top. Then run to the bottom of the hill and do 1 x burpee; sprint to top; u-turn back down for 2 x burpees; sprint to top; u-turn and run to bottom for 3 x burpee; sprint to top and plank it out until all PAX finish. Traveler, Soot, BP and Prince Harry nearly lapped YHC! And Noodle survived! Well done PAX!

The Thang 2:

Subprime decided to show after running around all of Georgetown and Arlington in preparation for Ragnar. Welcome to the Patriot, Subprime! Just in time for…the Arena gauntlet AMRAP. Bear crawl across the low ground, with 10 x Merkin in the middle, box jump up the stairs, then run perimeter to bars for 10 x Aussie Merkins. Run to low ground and repeato for 10 min (actually 7).

The Thang 3:

Burpee Tennis! In honor of the U.S. Open, the PAX enjoyed a few rounds of burpee tennis…in the gloom! Split into two teams. One team serves the ball, then 1 x burpee for each team member after each hit. Points scored against for any miss. Games to five. Winners knock out 3 x burpees. Losers get 5 x burpees.

Mosey back to start for 20 x flutter kick and finish!

COT: It’s always an honor to lead the PAX! Getting out in the gloom to share in common misery to become stronger together is a gift. Whenever you give, you receive much more in return. That’s the point of Q-ing. You have the opportunity to provide leadership to the PAX, but in return, you receive fellowship, gratitude and a huge boost to your day. Iron sharpens iron. Aye!

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Pick Your Poison

AO: Patriot on 9/5/18

QIC: Jenner

The PAX: Subprime, Major Payne, Flutie Flakes, Prince Harry, FNG BP, Soot, Noodle, Bone, Jenner

Warmup:
20 SSH, then Imperial Walkers, Cherry Pickers, and Arm Circle stretches. Followed by sideline to sideline high knees, butt kickers, and a jog.

The Thang:

So this concept is still developing, but I like to call it Pick Your Poison. The premise is you throw out a quick exercise like a sprint along with a technical exercise like a Release Alternate Shoulder Tap Merkin, and have the Pax decide which one they think they can do faster. Pax split and do both, but compete on their chosen exercise last. Underlined exercise won. Losers do 8 burpees. Winners do only 4 burpees.

  1. 10m and 20m shuttle run vs 15 Release Merkins
  2. 2 different stair runs vs 40 Release Merkins; then mosey over towards the Toy Box
  3. Sprint to wall for 5 Dwight Howards vs 15 Release Alternate Shoulder Tap Hang Pulls; mosey over towards dugouts
  4. Sprint to do 10 pull-ups vs 25 Release Air Squats (it was a tie!)
    • Release Air Squat: go down in the full body air squat position and touch the ground in front of you, then you fall back on your hands and raise both feet off the ground, and then return to standing position. That’s 1 rep.

Then split into 3 groups and do a Squad Shuffle. Throw out 3 exercises of equal length.

  1. Sprint and do 12 dips on bicycle rack
  2. Sprint and do 8 leg pistols each leg
  3. Perform 5 regular Pull-ups and 5 Release Pull-ups
    1. Release Pull-up: Pull chin up over bar and lower your body and at the bottom, tap your thigh with each hand. That’s 1 rep.
  4. Each team does each exercise, keeping track of which team finishes 1st, 2nd, and last so, time permitting, overall winner can dole out penalty burpees.

Mary:
Round of Mary included Flutter Kicks, American Twists, LBCs, Elbow to Opposite Knee Crunches, Plank and touch opposite foot with each hand.

COT:
Wanted to juxtapose the fast and quick exercises with the technical and slow exercise, and choosing which one with number of reps could be done in less time is similar to how we approach problems in life. Some times, an issue is worth just diving in and tackling without much thought or preparation. Other times, a challenge is worth thinking about and analyzing before getting started. We should all be aware of when these approaches should be used and just like coming out in the gloom to work on our health and our bodies, staying sharp mentally and making the right choices also helps us become better leaders at work, home, and in our communities.

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Experimenting with Pallets

AO: Olympus

QIC: Hightower

The PAX: Tenenbaum, NAFTA, Mule, Snappy Lunch, Roddick, Jenner

Warmup:
30 SSH, then HillBilly, Good Morning, Arm Circle stretches. Followed by 20 merkins. Then the PAX moseyed to jog a loop around parking lot, with high knees, butt kickers, then Karaoke shuffles.

The Thang:

The group split into 2 teams for the first pallet experiment, pulling pallet sleds. Utilizing cinder blocks and battle ropes, YHC created 3 sleds. First PAX pulls the sled to 1 station, where Second PAX is doing burpees, then takes over pulling the sled to station 2. There third man is doing air squats, then takes over pulling the sled to 4 station. Forth man is doing merkins at station 4, then turns sled around to head back to station 3. After each man arrives at new station he continues the exercise until the sled arrives. After several runs through each station, the group lined for for full parking lot runs with sled. As each 2-man sled ran down parking lot the rest of the PAX jogged along for support.

Next experiment carrying pallets up Olympus stairs. Staying in 2 groups, first group on top of stairs with pallet and second group on bottom of stairs. Each group would send 1 PAX carrying pallet over head up or down stairs to exchange with other group waiting. Top group waiting does air squats, while bottom group curls cinder blocks. This experiment lasted so each PAX could run the cycle twice.

After returning the pallets the PAX lined up for Ricky Bobby around Allen Johnson Track.

Mary:
Roddick explained full sit up protocol for his upcoming qualification test. So PAX split into 2-man teams for perform at least 37 full sit ups per protocol. Finally PAX performed Ring of Fire with 10 merkins, while rest held plank.

COT:
Best of luck to Roddick for his upcoming qualifications test! Guest Q coming Sat Sept 1 from F3 Churham, Toast McQueen. Workout open for M’s and 2.0’s, family style! 2 guest Q’s scheduled for Mon, Sept 3, Labor Day. Toast and Buffay, both from Churham, so would like to arrange special Labor Day theme workout.

Prayers to all our children heading back to school. Also special prayers to Jenner’s and Tenenbaum’s family for their losses.

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Six station GRINDER!

AO: The Patriot

QIC: Maj. Payne

The PAX: Jenner, Noodle, Subprime, HorsePunch, Hightower, 90210, PrenupIMG_2101

YHC posted a pre-blast for the PAX, which was simply a schematic for the payne to come. Eight brave souls posted in the gloom.  Here’s what we did.

WU:

SSH x 20
10 x IW
SSH x 15
10 x LBAC front and rear
SSH x 10
Merkins x 10

The Thang 1: Modified four corners, with six stops – The Grinder! 20 min AMRAP around the football field.

Station 1: 30 x Battleropers
Bear Crawl to…
Station 2: 15 x DB/KB Overhead Presses
Mosey to…
Station 3: 10 x Burpees
Lunge walk to…
Station 4: 15 x No wall wallballs with 20# medicine balls
Bear Crawl to…
Station 5: 20 x KB Swing (PAX choice of 35# or 45# KB)
Mosey to…
Station 6: 20 x Merkins!
Lunge walk to Repeato!!

PAX made it around the horn about two times. Good smoke sesh, but YHC was not finished.

Thang 2: Mosey to b-ball courts behind the school where the PAX performed the following routine:

15 x Aussie Merkins
15 x BWS
10 x Aussie Merkins
10 x BWS
5 x Aussie Merkins
5 x BWS

Mosey back to Patriot Field for a quick Mary and finish.

COT: Thanks for coming out into the gloom to make yourself stronger. Hitting it hard breaks us all down, but makes us better both physically and mentally. Look for opportunities to invite others out to share in the misery. Their presence will make them better, and it will improve the strength of the whole PAX. Amen!