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The Indian Bearcrawl

AO: The General

QIC: Traveler

PAX: 2 Percent, Monk

Warmup:

For the last beatdown of 2019, the PAX completed sets of 19 of the following exercises:

Arm Circles, Lunge Twists, Roof Raisers, and Tuck Jumps

 

Starting at the goal line, the PAX ran the length of the field and back, ratcheting up the pace every 50 yards.

 

The Thang:

YHC thought the PAX ought to track all the progress they made this year with some benchmarks. Not sure how many we could do in 2018, but now we know where we’re at going into 2020.  

  • Merkins (60 seconds AMRAP)
  • Situps (60 second AMRAP)
  • Pull-Ups (AMRAP, no time limit) – Other PAX completed bonnie blairs while they waited

Indian Crawl: PAX partner up to complete a relay race around the track. This one was a douzy.

  • First 200 meters: PAX 1 starts bear crawling. PAX 2 drops to do 3 burpees, then runs to catch PAX 1. Switch, and repeat until reaching the 200m mark.
  • Last 200 meters: Same thing, but lunge walks instead of bear crawl. 

 

11s: PAX complete sets of Gas Pumps and Carolina Dry Docks that add up to 11, then run the width of the field.

First set: 1 Gas Pump, 10 CDDs, then run the width of the field.

Second Set: 2 Gas Pumps, 9 CDDs, run the width of the field.

Continue until 10 Gas Pumps and 1 CDD.

 

Bring Sally Up:  To the tune of “Flower” by Moby, PAX laid on their 6 and held their feet 6 inches off the ground. When the song says “Bring Sally Up”, PAX do a leg raise. When the song says “Bring Sally Down”, PAX lower their legs back to 6 inches. Rinse and repeat throughout the whole song. Spotify says the song is only 3:26…we’re not so sure.

 

Mary:

Each PAX led an exercise (reps of 19, of course):

Toe touches, Plank Soldiers, LBCs

 

CoT:

Thinking about New Year’s Resolutions and it reminded me of Bible verse from Revelation 3:16. Scripture reads: “Because you are lukewarm, and neither hot nor cold, I will spit you out of my mouth.” 

To be lukewarm is actually a bit dishonest – to say we are committed to something, or stand for something, and then not really back it up. No one was ever inspired by a lukewarm leader. Let’s seek to be bold and firm in our resolutions in 2020, whatever they may be. That’s what will ultimately help us transform ourselves and transform our communities. Amen.

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The Last Patriot (of 2019)

AO: The Patriot

QIC: Maj Payne

The PAX: Sharkweek, Jenner, Bone, Elvis, Sticks, YNAB, Lazlo

Eight PAX gathered in the late 2019 gloom for the last Patriot beatdown of the year. With the chill in the air temporarily gone, and fair temps prevailing, the PAX crushed the workout laid out before them. The following is a true story.

IMG_1253

First run over to grab some coupons (cinder blocks) and bring back to the end zone.

WU: SSH x 15, IW x 15, WMH x 15, LBACs front and rear x 10, Moroccan Night Clubs x 10,  Finkle Swings x 10, Copperhead Squats x 10

The Thang: The 3/4 mile dirty dozen: 12 exercises of 12 reps each with 100 yd run on track between each exercise, totaling 3 laps around.

  1. BWS
  2. Donkey Kicks
  3. 180 Jump Squats
  4. Mountain Climbers (IC)
  5. Broad Jumps
  6. Plank Jacks (IC)
  7. Jump Squats
  8. Dips
  9. BWS Kickers (IC)
  10. Bonnie Blairs
  11. Lunge Walk
  12. Shoulder Taps

The Thang 2: Farmer Carry Fun:

Round 1: Start at end zone, farmer carry two coupons 20 yds, 20 x hand release Merkins. Rinse and repeat x 5 to opposite end zone.

Then 10 x burpees, 20 x big boy sit-ups, 30 x Bonnie Blairs and finally sprint down and back the length of the field.

Round 2: Continue from end zone for 20 yd coupon carry, then 5 x BWS, 20 yd carry, 10 x BWS, 20 yd carry, 15 x BWS, 20 yd carry, 10 x BWS with coupon (cinder block squat), 20 yd carry, 5 x BWS with coupon (cinder block squat). Finally, sprint down and back and finish to…

Mary: A compilation of flutter kicks, LBCs, Freddy Mercuries, and Heels to Heaven.

COT: As we come to the end of the year, we reflect on both the past year and what we want to accomplish in the coming year.  It’s been a great year of growth, and we need to look forward to continuing to expand F3 in the Capital.  There are so many sad clowns out there that don’t even know they need F3 in their lives.  F3 changes men for the better.  It makes us better leaders, better fathers, better friends and just better people overall. The challenge is to go out and continue to bring pothers into the circle so that they can become better as well.

Aye!

 

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The Last Love Train of the Decade

4 PAX ran (Bone & Monk) or rucked (Maj. Payne & Jenner) the F3 Love Train for the last Love Train beatdown of the 2010’s. Runners headed East on the W&OD trail for 3 miles out + back. After a bit of miscommunication, the Ruckers … well … rucked. At least I think they did. Come to think of it … they didn’t look tired or sweaty afterwards. Well draw your own conclusions.

During the run, Bone & I reflected on recent experience and how to handle family holiday political discussions. We concluded, as millions already have, in favor of a charitable silence followed by a deft change of topic. Then we traded our best political insights and learned something. It can be done.

Bone & I also passed a few guys running and a rucker. We chose the Love Train AO & Coffeeteria locations for growth, and I expect we won’t be disappointed.

Back at the AO, the four of us talked about using F3TheCapital social media accounts more effectively to grow our region. Stay tuned to Slack for more.

Q Source will start up in January. More to come on that as well.

Coffeeteria at Cafe Amouri.

It’s great to see rucking start at the Love Train. Thanks Jenner and Maj. Payne.

Monk

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Frosty Fun on Mount Olympus

Date: 12-26-2019

AO:  Olympus

QIC:  Nano

THE PAX:  Hightower; Pop Fly; Obadiah; and Dunder

WARM UP:  SSH; SSH with Lateral Arms; Arm Circles; Cherry Pickers; Willy Mayes Haze;

The THANG:

Bleachers: Short mosey to the bleachers where we did a round of lunges and side shuffles up.  Then the real fun began with two-level push-ups up the bleachers.  The frosty surface added to the fun.

The wall: Two rounds of marching wall-sits as we shuffled a cinderblock back and forth along the line.  The music cutout around this point so the conversation took a turn for the worse…

The Field: The PAX started 5 yards apart beginning at the goal line. We did three rounds with the following exercises:
Round 1: Bear crawls and Bonnie Blairs
Round 2: Alligator walk and sit-up/stand-up-jump (AKA reverse burpees).
Round 3: Crab walk and Burpees.
Beginning with the man on the goal line, he would do the first exercise while the rest of the PAX would do the second until the first man reaches the front line.  The the next man would go until everyone makes it through.  Picture is below for clarity.F3 picture

Small Bleachers: We did some bleachers sit-ups by sitting on the lowest bench and locking our feet on the next level up.  The burn on the abs nicely complemented the frosty rear end.

THE MARY: With a little extra in the tank, the PAX (Pop Fly) took over for a few rounds of BWS, Merkins, ring of fire.

CIRCLE OF TRUST:  This time of year is one in which many like to set new goals and objectives for the future.  As we do this, think of ways you can take massive action towards achieving what you want.  But, at the same time, remember to think about the long-game and that making sacrifices now is often necessary to achieve more in the long-run.  Often we need to make sacrifices for those who are around us to help build them up.  What sacrifices can you make now that will lead to lasting improvement in your life and in the lives of those you love?