Backblasts

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Dice Game

When: 7/30/2018

Where: The Patriot
Q: Maj Payne
The PAX: Subprime, Jenner, Rousey (DR PAX from F3 Newport News), Dr. Dandelion, Dodgeball, Bone
WU: 25xSSH, 20xIW, 10xFLBAC, 10xRLBAC, 10xSeal Claps, 20xMerkins, 20xCheerleaders, 1x Lap around track to join the FIA girls for a few exercises.
The Thang: 2 rounds, 45sec on/15sec off: plank jacks, butterfly sit-ups, Peter Parkers, flutter kicks, burpees.
Then dice game. Each PAX had a turn throwing dice, one with number of reps, other with exercises: side jacks, Merkins, BWS, line running, and others.
Finally, a quick bear 50m crawl, partner up and PAX 1 hold BTTW while PAX 2 knocks out LBCs. Swap as necessary. As a team, complete 300 LBCs.
COT: Thank you Lord for the ability to gather today. Life throws curveballs at us all and the opportunity to gather together in fitness and fellowship helps us all to make it through the gloom together as brothers. Help us to continue making ourselves stronger and better, and help us to bring others into the PAX so that they may discover what we all have found.
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Twelve Days of Christmas in July

When: 7/27/2018

AO: Yorktown

Q: Dodgeball

The PAX: Major Payne, Jenner, Subprime, Bone, Dr. Dandelion, Hightower, Sinker, Leprechaun

Warm-Up: 1 lap around the track, stopping in each corner to perform the following: 10xSSH, 10xIW, 10 Merkins, 10 squats, 10 arm circles, assorted leg kicks and swings.

The Thang:

Still damp from the flood-like rains from the last few weeks, the Yorktown soccer field had an ominous mist fitting for the upcoming workout.  Missing the festive period of Christmas, Dodgeball, in his virgin Q, led 9 PAX through a rendition of the 12 Days of Christmas (in July) — here’s what happened. Using the format of the 12 Days of Christmas, the PAX performed an escalating accumulator of 12 separate exercises in the format of the song, running the full length of the field between days.

Day 1 – 1 Big boy sit up up
Day 2 – 2 plank jacks in cadence; 1 Big boy sit up up
Day 3 – 3 split lunge jumps in cadence; 2 plank jacks in cadence; 1 Big boy sit up up
Day 4 – 4 burpees; 3 split lunge jumps in cadence; 2 plank jacks in cadence; 1 Big boy sit up up
Day 5 – 5 cheerleaders; 4 burpees; 3 split lunge jumps in cadence; 2 plank jacks in cadence; 1 Big boy sit up up
Day 6 – 6 copperhead pushups; 5 cheerleaders; 4 burpees; 3 split lunge jumps in cadence; 2 plank jacks in cadence; 1 Big boy sit up up
Day 7 – 7 copperhead squats; 6 copperhead pushups; 5 cheerleaders; 4 burpees; 3 split lunge jumps in cadence; 2 plank jacks in cadence; 1 Big boy sit up up
Day 8 – 8 mountain climbers in cadence; 7 copperhead squats; 6 copperhead pushups; 5 cheerleaders; 4  burpees; 3 split lunge jumps in cadence; 2 plank jacks in cadence; 1 Big boy sit up up
Day 9 – 9 supermans; 8 mountain climbers in cadence; 7 copperhead squats; 6 copperhead pushups; 5 cheerleaders; 4 burpees; 3 split lunge jumps in cadence; 2 plank jacks in cadence; 1 Big boy sit  up up
Day 10 – 10 copperhead carolina dry docks; 9 supermans; 8 mountain climbers in cadence; 7 copperhead squats; 6 copperhead pushups; 5  cheerleaders; 4 burpees; 3 split lunge jumps in cadence; 2 plank jacks in cadence; 1 Big boy sit up up
Day 11 – 11 daniel sons in cadence; 10 copperhead carolina dry docks; 9 supermans; 8 mountain climbers in cadence; 7 copperhead squats; 6 copperhead pushups; 5 cheerleaders; 4 burpees; 3 split lunge jumps in cadence; 2 plank jacks in cadence; 1 Big boy sit up up
Day 12 – 12 Mahktar N’ Diayes; 11 daniel sons in cadence; 10 copperhead carolina dry docks; 9 supermans; 8 mountain climbers in cadence; 7 copperhead squats; 6 copperhead pushups; 5  cheerleaders; 4 burpees; 3 split lunge jumps in cadence; 2 plank jacks in cadence; 1 Big boy sit  up up
 

COT:  Thank you lord for bringing us together in the gloom to share in fitness and fellowship as we make ourselves stronger.  Watch over is all and help us to be better fathers, sons, brothers, uncles, neighbors, bosses, fellow employees or whatever our role in life. 

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Introduction Circle Beatdown

When: 7/23/2018

QIC: HIghtower

The PAX: HorsePunch, Maj Payne, Dr Dandelion , SubPrime
2 FIA FNGs Milkweed & Rooney

Warm up:
After stretching the PAX took fellowship jog around Yorktown High School. Paint the Lines in parking lot, straddle steps.

YHC explained the Introduction Circle. Each member gives their name, age why they come to workout, then gives their favorite exercise then leads PAX
30 cadence Monkey Humpers
30 cadence Overhead Clappers
30 Star Jumps
30 pushups
50 Step ups
100 LBC’s
30 cadence Flutter Kicks

To end the Introduction Circle, PAX had to unlock the Combination. So we used today’s date 7-23-18. PAX clinched arms in circle, in low squat hold. First hop in low squat to left 7 times, then to right 23 times, finally back to left 18 times.

FNG’s Milkweed & Rooney suggested that PAX run hill sprints, so we moseyed across the street and 4 sprints up hill.

Mary:
Group went around circle for exercises.
Plank Side step outs
Ring of Fire, 5 Merkins each
Rope climbs
25 cadence LBC’s

COT:
Welcome FIA FNG’s Milkweed and Rooney!!!

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City Tour 500

When: 7/25/2018

Q: Maj. Payne

The PAX: Jenner, Subprime, Flutie Flakes, Bone, Dr. Dandelion, Deflator, Hightower, Speedo

Forty Days and forty nights (or so) of rain suddenly subsided, and 9 PAX emerged from the relative safety of their fartsacks into the gloom for a burden-filled city tour like no other before….ever. It was an epic adventure — here’s what happened.

Warm-Up: 10xSSH, 10xIW, 10xSlo-Merkins

The Thang:

Grab the big ol’log that Dr. D gifted to the PAX for a Indian run jaunt to the upper playground area for 20 reps of 5 exercises: Derkins, BWS, LBC, Dips and Mountain Climbers. 100 total reps. Grab cinderblock #1 and the log for a short mosey to deposit said log in a safe location and then onward to…

The bus stop. Repeato the 20 reps of the exercise circuit: Derkins, BWS, LBC, Dips and Mountain Climbers. 200 reps total so far. Grab cinderblock #2 and head off to…

The super fancy Discovery Elementary School mini golf putting green. With two blocks now, the PAX split into two columns for a double Indian run, passing the blocks off as PAX made their way to the front of the column. At the school, once again, repeato the circuit for another 100 reps. Total reps up to 300 now. Grab the blocks, plus the one found at the school (where are these damn cinderblocks coming from??) and head out into the gloom, up and down the hill, toward…

The Rock Spring pump house. With three cinderblocks now, the burden was great, and PAX split into small groups as they passed the cement friends around. Upon arrival at the pump house, another quick circuit, totaling 400 reps of the Derkins, BWS, LBC, Dips and Mountain Climbers. Surprise surprise, a fourth cinderblock was discovered. The PAX gleefully added it to the bunch and puttered onward to…

The Arena. After struggling up the hill that shall not be named, several of the PAX nearly passed out (or maybe it was just YHC), but all made it to the arena for a final circuit, bringing the total reps this morning to 500! A job well done, the PAX moseyed back to the start carrying yet another discovered cinderblock, bringing the bounty to five.

COT: Amazing teamwork! Life is full of burdens, and as we move through it, like during today’s beatdown, the load often increases. We must rely on fellow PAX to succeed and no one man can do it alone. It takes a pack! Now, go out into the world and remember that lesson. Be the best dad, son, brother, uncle, boss, employee that you can possibly be. Be a leader and keep your eyes open for those that need a hand. And don’t shy away from grabbing a hand when you need one yourself. Again, it takes a pack! Aye!!

 

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Ninja #2

When: 7/20/2018

Where: The Patriot

QIC: Jenner

PAX: HorsePunch, Hightower, Prenup, Subprime, Speedo, Leprechaun, NAFTA, Flutie Flakes, Pyro, Major Payne

Warmup:
SSH, imperial walkers, windmills, arm circles, walk the dog, merkins x 10

The Thang:
PAX start a warmup lap, but soon discover it is not going to be a normal Friday workout. On the turns, speed up to 80% and do sideways skip for 50m on the straightaways. Stop at the 8 hurdles in a row for hurdle mobility. The eleven PAX line up and perform 11 of an exercise while waiting for everyone to get through the hurdles. Example: 1st starts alternate lead leg walkovers and then does 11 burpees. 2nd does 1 burpee, does the walkovers, then 10 burpees. Last PAX does 11 burpees then the walkovers. So do:
– Burpees x 11 and alternative lead leg walkovers
– Inch worm merkins x 11 and right lead leg walkovers
– Bulgarian lunges x 11 and left lead leg walkovers

PAX then line up at cone and lean into an accelerated sprint to a cone 30m away then reverse lunge walk towards hurdles into reverse alternate leg walkovers. Perform 3 pull ups on the back of the stadium and then do another 30m acceleration sprint. End the series with a 1 arm pushup progression by doing 10 merkins, 5 with left hand getting wider on each one and repeat 5 with right hand getting wider.

Mosey over to the back wall and do 5 wall dips regular and then 5 wall dips with hands reversed. Continue to the front turn off the track to the YHS “mega wall”.

To emulate the American Ninja Warrior warped wall, run and jump to the top of the wall and touch it (or hang) x 10. PAX mainly scraped knees and plopped down like potato sacks, except for Horsepunch, who made it look easy. And NAFTA, who didn’t actually have to jump at all to reach the top.

Next mosey along the track to knock out some quick pull ups x 5 on the bottom of the stadium railing, something you never quite think about…unless you’re an F3 ninja warrior!! Continue the mosey to softball backstop and spread out on the benches for fence kisses / erkins x 10. Move on down and hang from the batting cage for a shoulder and back stretch x 10s.

Ramble up towards the playground for the “It’s-a-miracle-no-one-died” routine and hop the rail x 10. Keep on up to the playground and start a combination of arm climb up arch to bear crawl to isometric hold x 10s (or tap archway x 10) to push up walk along bridge railings to swinging dip to the ground. Then over to the “salmon ladder” – grip the 2nd bridge railings and pull yourself up until you’re at the top and then swing yourself over onto the bridge. Go down the other side to the ground. Then climb up (or just jump and tap) the top of each of the blue plastic stairs.

Mosey to the other side of the playground, stopping at the groups of benches for dips x 10 and derkins x 10. For the last course, climb over and under the wooden bridges and serpentine across where the 3 hills meet and back across where they meet again.

Mary:
Grab a blue or green bar and perform windshield wipers x 10. Flutter kicks x 15, American twists x 20, then end on LBCs x 100.

Announcements: Drinks at Kilroy’s with guest Q from Carpex and then the Official launch for the new AO Saturday at Olympus – Lake Braddock. DC Ragnar team still has 3 slots.

COT: Being a ninja means being keenly aware and leveraging your environment. Pay attention to others at work and at your home and take care to appreciate them, just like we appreciate what the environment gave us today. And we’re all warrior coming out here in the gloom.