Backblasts

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.

AO: The Patriot

Q: HorsePunch

The PAX:Subprime, Hightower, Jenner, Prenup, +3

BB Coming.

AO: The Patriot

Co-Q’s: Prenup + Subprime

The PAX: Major Payne, HorsePunch, Jenner, Speedo, Jester (visiting DR PAX from F3 Rock Hill), Noodle and Hightower

WU: SSH, Arm Circles, Cherry Pickers, Walk-out DryDocks, Partner Stretches

Thang 1: PAX counted off into two groups. Group 1 lined up on the 5 yard line facing Group 2 on the goal line with 4 soccer balls. Group 1 began reverse walking lunges while Group 2 maintained 5 yard separation doing forward walking lunges. During the march down the field, 4 soccer balls were tossed back and forth between Group 1 and 2. When a ball was dropped, the thrower dropped to do 5 merkins. Once the opposite end zone was reached. Group 2 began backwards run with Group 1 moseying towards Group 2. 4 soccer balls thrown between the two groups. When a ball was dropped – the thrower and catcher dropped to do 3 burpees.

Thang 2: PAX partnered up for 100 yard Catch Me If You Can – 3 burpees. At opposite end of field, partners reversed roles – 10 air squats.

Thang 3: Bearway to Heaven to 50 Yard Line. Stopping at the 10, 20, 30, 40 and 50 Yard Lines for 10, 8, 6, 4, 2 burpees. Horsepunch and Prenup did this with weight vests!

Thang 4: Circuit Training. PAX divided up into 3 groups and rotated stations. Station 1: alternating People’s Chair (20 count) and Balls to the Wall (10 count) – 3 evolutions. Station 2: 400 Meter run. Each member of the group had to complete in under 1:45 or face 10 burpee penalty. Station 3: Weighted Slam Ball pass and weighted ball toss until runners returned. Finish. In true Arlington Patriot camaraderie, all PAX did the 10 burpee penalty as one.

Mary: 1. ‘Merican Twists 2. Sit-Ups with Soccer Balls

Announcements:
Major Payne is a distinguished guest on the Spartan podcast this weekend from West Point. Tune In!
COT: Prenup expressed gratitude for the fellowship of F3 Yorktown and lamented the lonely workouts in Delaware.

AO: Olympus

QIC: Subprime

The PAX: Roddick, Mule, Tennanbaum and Appomattox

WU: SSH (25), Imperial Walkers (20), Cherry Pickers (12), Arm Circles and Walk-out Merkins (5)

PAX mosey’d through the parking lot: 50M of lunge walk and 50M of broad jump to arrive at Driver’s Education Course.

Thang 1: “Drivers Ed”. PAX divided up into two teams. For 3 minutes, Team 1 ran through the cone-field and knocked over as many parking cones as possible while Team 2 ran through and returned them to the upright position. After three minutes were up, teams reversed roles. The team that had the most standing cones was declared victorious. While team 1 “won” by two cones – it was called a draw given that team 2 had one less person. Roddick and Mule ran like lightning through the course.

Thang 2: PAX mosey’d over to back of school. One at a time PAX bear-crawled through a series of 20 bollards. After each PAX made their way through the bollards, they waited for remaining PAX while doing balls to the wall. Course completed 2x in reverse order.

Thang 3: Stair run to field. Round 1: Every foot, every step. Round 2: Every other step. Round 3: Box jump up steps. After each round, PAX did air squats at top of stairs.

Thang 4: Catch me if you can – 5 times, rotating the catchee who ran backwards from the goal line. Remaining PAX performed exercises prior to running after catchee: 5 burpees, 10 seal claps, 5 mountain climbers, 10 squats and 10 LBC’s. Roddick was the only PAX to not get caught!

Mary: 1. Heels to Heaven 2. Rope Climbers 3. Hello Dolly 4. ‘Merican Twists 5. Flutter Kicks

Announcements:
Reminder that F3 Arlington meets MWF at 0530 at Yorktown HS.
Next Saturday F3 Fairfax and F3 Arlington will be back here (At Olympus) for another F3 session
Make sure everyone is connected on Slack – Subprime can help you with this.

COT: Challenged PAX to a random act of kindness to a colleague, classmate, stranger or anyone that seems like they need a little help. The smallest act of generosity can mean a huge difference to someone that is struggling.