Backblasts

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Grassy Mess

AO: The Patriot

QIC: Maj Payne

The PAX: Lazlo, Tea Party, Wedding Singer, Cable Guy, Brown Bag, Fuzz, Spokes, Bone, Lucius, Citrus, Sunshine, Sticks, 3-Mile, Coconuts

Following our nation’s 244th birthday celebration weekend, 15 HIM pushed themselves out of the fartsack and gathered for a summer grassy mess beatdown as the gloom melted away into another steamy F3TheCapital morning. The following is a true story.

WU: SSH, IW, LBAC front and rear, WMH, Cherry Pickers, because you pick cherries up off the ground after they fall from the tree, BWS and of course, Merkins.

The Thang:

Wall sit in preparation for a gauntlet of fun. PAX alternate bear crawl and lunge walk approx every 10 yds along the track curve to the snack shack. Once all PAX gather again, broad jump to the scoreboard, then traveling burpee out of the stadium grounds.

Mosey to the baseball fields and stop just short for a quick round of conveyor belt 11s. Odds to the bottom, Evens up top. Alternate between shoulder tap Merkins and Bonnie Blairs. 10 and 1, 9 and 2, and so on. Run straight down, Diagonal up.

Mosey onto the never-before-used-by-F3TheCapital wet grass baseball field for a build-up four corners. PAX 1-4 to far corner, 5-8 to other far corner, 9-12 to near corner and 13-15 to other near corner. Start with 10 x Burpees. Rotate. Then 10 x Burpees and 20 x Carolina Dry Docks. Rotate. 10 x Burpees, 20 x Carolina Dry Docks, 30 x Jump Squats. Rotate. 10 x Burpees, 20 x Carolina Dry Docks, 30 x Jump Squats, 40 x LBCs.

With time running short, and all PAX completely covered in wet grass, time to head back to the start point. Along the way, we called “Grenade” and dropped to the ground to ensure we fully embedded the grass. Then recover and sprint back to the stadium.

Mary: 25 x Flutter Kick!

COT: It’s important to get outside and push yourself. In fact, we all need to do things that scare us a bit. Set goals that you’re not sure you can accomplish. Push yourself. After I listened to a recent Spartan Up podcast, I was inspired by what they had to say. I hope you are too. (On the field, I said Strength in Numbers, a Spartan Up spinoff podcast led by a couple Special Ops Survivors leaders, which is also a good one, but it was Spartan Up with Tyler Jack Harris & Joe De Sena).

Aye!

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Citius, Altius, Fortius

AO: The Patriot

QIC: Lazlo

The PAX: Bone, Wedding Singer, Maj. Payne, Lucius, Jag, Bambino, Brown Bag, Coconuts, Wild Thing, Slapshot, Cable Guy, Sunshine, Choo Choo, Spokes

After being inspired by Sticks’ Monday Decathlon workout, the QIC decided we’d try out some of the less glamorous Olympic events today.

WARM UP: SSH x5, Slow BWS x5 (repeat x3)

Merkins x5, plank jacks x5 (repeat x3)

Cherry pickers

We closed the warmup and began the Olympic theme with a mosey around the track, led by Bambino bearing the Olympic flame (or an orange cone, it can be hard to tell the difference).

THA-THANG: 

The speed walk. This is an Olympic event where the goal is to walk funny. The F3 version of this was a coupon-bearing duck walk, from the goal line to the 20 yd line, leaving the coupon there in preparation for our next event.

Biathlon. The biathlon consists of cross country skiing, interspersed with target shooting. The QIC was stumped by the Exicon, however, because alternating jump lunges look like skiing, but go by Bonnie Blair. Olympian, yes, but in speed skating. Very confusing. So for a special one-day exception, we the PAX did alternating jump lunges, aka the Marit Bjoergen, named after the most decorated Winter Olympian of all-time, from Norway, and winner of 15 gold medals in cross country skiing. With that out of the way, the exercises commenced.

20 Marit Bjoergens, sprint to the 20, knock over your target (coupon), sprint back to the goal line. 

20 Marit Bjoergens, sprint to the 20, reset your target (coupon), sprint back to the goal line.

Repeat x3.

Curling. A popular Winter Olympics event, F3 style. PAX paired up. One was the sweeper, the other was the stone. The stone impression was a bear crawl to the 40 yd line, whlie the sweeper did a side-shuffle alongside, with an optional sweeping motion to coax the stone along. At the 40, flapjack, and return to the goal line.

Repeat x2.

Surfing. Your QIC was surprised to learn that this is an Olympic event. We couldn’t find a pool with waves large enough to surf, so we made our own. PAX spaced out every 4-5 yds in plank position, forming a line down the field. The PAX in the back of the line ran to the front. Whenever the runner passed the prone PAX, they would go from low plank to high plank, creating a wave. I swear it looked like a wave. For the next runner, they returned to low plank, and so on. We made it almost to the end of the field and back when all PAX had run twice.

Weightlifting. The F3 version of weightlifting was the Blockie. All PAX did Blockies OYO, until someone reached 25, and we were all finished. Thanks to Slapshot, most of the PAX were hardly out of the gate when we called time.

Table Tennis. A fast-paced sport. The PAX started at the goal line, sprinted to the 10, did 1 burpees, sprinted backwards to the goal line, and did another burpees. 5 times back and forth seemed about right for a point, and we called it quits.

Medal Ceremony. The PAX achieved heroic things today, and all were deserving of a medal. We moseyed to the medal platform (aka a wall). The 2022 Olympics will be in Beijing, and since that’s on the other side of the world, your QIC postulates that everyone will be standing upside down. To prepare, the PAX went balls to the wall, and held that position (or at least tried) while listening to the Star Spangled Banner. Fortunately it was not the Whitney Houston version, so there was a chance.

MARY: Continued the Olympic theme. 

Cycling: 15 Freddie Mercury’s IC

Sailing and Canoeing: 8 (or so) boat-canoe’s

WWIs: 15 of these in honor of the 1916 Olympics that never were

WWIIs: 15 of these in honor of the 1940 and 1944 Olympics that never were

COT: We talked about the Olympic and Paralympic ideals. The three Olympic ideals are:

Excellence, Respect, Friendship

The four Paralympic ideals are:

Determination, Inspiration, Courage, and Equality

That’s more profound than anything your QIC could come up with.

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Pick a Card 6.10.2020

10 June 2020

Q – Pinocchio

PAX – Chew Toy, Almanac, Countdown 

Mission

Core Principles

Disclaimer

Warmup

  • 25x 4-count SSH
  • 12x 2-count Apolo Ohnos
  • 10x 2-count Windmills
  • 10x 4-count arm circles, forward & back
  • 10x 4-count windmills

Mosey around the parking lot (approx. ¼ mile)

The Thang: 

The Q’s M gave him the Official F3 Workout Deck, which he inflicted on the Pax. Thus we did two sets: 

First Set: 90 seconds of work, 45 seconds of jogging. 5 cards: 300 meter Shuttle Run, 50 meter Karoake, Mountain Climber, Plank Jacks. 

Second set: 60 seconds of work, 30 seconds of bear crawl. 10 cards: 1Bulgarian Split Squats, Squats, Diamond Merkins, Jumping Lunges, Merkins, Hand Clap Merkins, Hand-Release Merkins, Carolina Dry Docks, Alternating Side Squats, Standing Lunges. 

Finished with 6MOM. The cards gave us 12 WWII Situps, 100 Flutterkicks, 13 High, Slow Flutterkicks, & 25 Shoulder Taps. 

NOR

COR

COT

  • Closed with a prayer, especially for our special intentions, & asking the SkyQ to help us all trust fully in Him. 
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Ring Around the Rosie 6.20.2020

Q-Chew Toy

PAX-Countdown

Warmup

Alligator merkin -15

Run

Alligator merkin -15

15 gas pumps (reverse crunches)

Run

Alligator merkin -15

15 gas pumps (reverse crunches)

15 squats

Run

Alligator merkin -15

15 gas pumps (reverse crunches)

15 squats

25 Freddie Mercury’s (2 is 1)

Run

Alligator merkin -15

15 gas pumps (reverse crunches)

25 squats

25 Freddie Mercury’s (2 is 1)

15 burpees 

Run

Alligator merkin -15

15 gas pumps (reverse crunches)

25 squats

25 Freddie Mercury’s (2 is 1)

15 burpees 

15 HR Merkins

Run

Alligator merkin -15

15 gas pumps (reverse crunches)

25 squats

25 Freddie Mercury’s (2 is 1)

15 burpees 

15 HR Merkins

15 lt dans

Run

Alligator merkin -15

15 gas pumps (reverse crunches)

25 squats

25 Freddie Mercury’s (2 is 1)

15 burpees 

15 HR Merkins

15 lt dans

15 Flutterkicks

Rosalitas

Hillbilly walker

Hannibal Plank

Superman’s

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Crawl, Walk, Run 6.17.2020

Q-Chew Toy

PAX-Dux, Almanac, Pinocchio, Sabbath

SSH

Hairy Rockettes

Mosey 

Discussion: we do difficult workouts to prepare for difficult things in life, difficult tasks, difficult discussions, difficult decisions. We also do them together to show we are never OYO (on your own). 

The Thang:

Bear crawl to second cone

20 Merkins

Crawl bear back one cone

20 mountain climbers 

Repeat until finish

Suicide run back to start 

Lunge walk to 2nd cone

20 squats

Reverse lung walk back one cone

20 LBCs with feet on ground

Suicide run back to start 

Prayer for Dux starting his business and time management with his current job and family.