Backblasts

Olympus Sat June 8

QIC: Hightower

PAX: HT, MajPayne, Rogue, PopFly, MisFire, NAFTA, BadaBoom, Nano, SnappyLunch, Mule, DR PAX GeekSquad F3 Chatt, FNG Blackbox (2.0’s) Vault, PB, Banner, Apollo

Warmup:
30 SSH’s, Good Morning & Hill Billy stretches, into downward dog calf & inverted hip stretch. Followed by fellowship jog around school, with intervals of karaoke, long jumps and egg shells.

The Thang:
Introduce Sled Games
3 Min Partner AMRAP’s:
Station 1: Uphill Sled push w partner plank, walk to bottom of hill & switch positions
Station 2: Partner 1 Overhead Seal claps & Partner 2 Mericans, switch as needed
Station 3: Partner bear crawl & pull pallet sled with cinder block
Station 4: Partner oblique twists with cinder block
Station 5: Partner climb shipping container
Station 6: Partner 1 Lateral sled pull 45#, rest, then Partner 2 pull sled. Rinse & repeat
Station 7: Partner 1 5 slap battle rope, then sled pull w block, then partner 2 rinse & repeat
Station 8: Partner 1 air squat with 30# Ruck, Partner 2 burpees, switch, then rinse & repeat

Mary:
Quick round every other PAX lead core exercises.

CoT:
Best wishes to SnappyLunch as he sets off to next posting in Colorado Springs!
Next Sat, June 15 AO at Teddy Rosevelt Island for 1 year Convergence
F3 regional Capital shirts should be here for Convergence

AO:  The General

QIC: Lucius

THE PAX: Trolley, Major Payne, Jenner

WARM UP:
SSH; LBCs, Moroccan Night Clubs; Cherry Pickers; Don Quixotes; fellowship lap

Three PAX convened for a fun circuit with 22-lb pavers at the General, but needed a fourth PAX to make it work.  Maj. Payne’s attempts to recruit a fourth from the early-morning stadium crowd fell short.  YHC was unsure how this was going to play out.  Luckily, Trolley arrived just in time to save the work-out:

THE THANG:
After celebrating Trolley’s arrival, the PAX split into pairs.  While the first pair performed AMRAP of an exercise, the second pair ran to the far end of the field and back for a 200-yard timer and recovery run.  The pairs then flip-flopped.  Exercises included:

• 21-count suicide curls (with 22-lb paver);
• Plank jacks;
• Squat thrusts (with 22-lb paver);
• Merkins;
• Everest climbers (lunge, lunge, squat);
• Man Makers (with two 22-lb pavers);

The first set was so fantastic, the PAX performed a second, omitting the plank jacks on the second go-through.  1.25 miles run, with a few reps between.  Good Living!

The PAX next celebrated the morning with 20 shoulder-to-shoulder presses (with 22-lb pavers), then ran the stadium stairs for good measure.  PAX performed recovery burpees to pick up the six, then ran back to the pile of pavers for the Mary.

THE MARY:
PAX-led copy-cats (one-legged bridge exercise borrowed from neighboring exercise group); flutter kicks; WW Is, and Dollys-to-heaven.

COT:
In reading the book “Don’t Split the Difference” by former FBI hostage negotiator Chris Voss, YHC was struck by the importance of displaying empathy—understanding for others’ viewpoints even if you don’t agree with them.  Hostage negotiators build empathy through active listening and language-mirroring techniques.  And the Q builds it by performing the workout with the PAX, instead of standing there with whistle, stopwatch, and clipboard.  YHC has always appreciated this aspect of F3.  We’re all suffering, including the Q.  Understanding others’ points of view can lead to productive outcomes, as proven at the General this morning.

 

AO:  The Patriot

QIC: Lucius

THE PAX: FNG Catfish; Geek Squad (DR); Apollo; Bone; Deflator; Jenner; Maj. Payne; Prenup; Sam Adams; Sunshine

11 PAX joined at The Patriot for a fun-filled Friday competition.  With coupons.  Here’s what happened:

WARM UP:

SSH; Cherry Pickers; Imperial Walkers; High Knees

THE THANG:

Diamonds of Sevens:

The PAX ran from corner to corner of a diamond (square) on the field, performing the following at each corner: 7 x burpees; 14 x Merkins; 21 x flutter kicks (or LBCs); 28 x BWS

Friendly Figure it Out (FFIO):

The PAX split into two teams (one faster; the other slower) and raced to move a collection of sundry and assorted coupons 50 yards faster than the other team. The sundry and assorted coupons comprised the contents of YHC’s garage: 20-lb pavers, rucking bricks, 60-lb sandbag, hi-lift jack, mini-log, and sledgehammer.  The PAX raced two heats: (1) one with over-the-head carries for pavers and rucking bricks and (2) one where PAX could not move with the coupon.  A fun time was had by all.

Diamonds of Sevens (Reprise):

The PAX again ran from corner to corner of a diamond on the field, performing the following at each corner: 21 x plank jacks; 14 x Merkins.  Exercises were cut short to keep time for Mary.

THE MARY:

PAX-led toy soldiers, inspectors; American twists, and T-Merkins (Terkins (?))

THE COT:

Welcome to FNG Catfish and DR PAX Geek Squad.  Nice work !

Today, we performed some exercises requiring teamwork and strategy.  It was great to see PAX picking up the six during the Diamonds of Sevens routine.  And working together to move awkward coupons is always gratifying.  As you go through your workday and weekend, think about how you can be a more effective teammate.

AO: The Patriot

QIC: Maj. Payne

The PAX: Poe, YNAB, Subprime, Dr. D, LaForge, Jag, Rousey (DRPAX from F3GrandStrand), Prenup

Nine PAX gathered in the Friday gloom for a Jenner-led Ninja course, but it was not to be! Our cerebral Q came down with a case of first world Ebola and although he wanted to drive on through the nausea, his M finally convinced him that perhaps he should rest. Instead, the PAX were treated to some Payne, courtesy of YHC.

Warm Up: Standard stuff — Side Straddle Hops, Imperial Walkers, Little Bitty Arm Circles front and rear, Merkins and a lap around the track to the scoreboard where the cement cinder blocks were….stolen!! What!?!  It must be Spring cleaning time at YHS.  Not cool.

No matter…we can make this work with what we have! Mosey on to the Arena for the ME.

Main Effort:

Pair off into four groups.

Station one: 25 x toe touches, then 4 burpees, repeat

Station two: 10 x Derkins; 10 x BWS, repeat

Station three: Box jump to top, walk down, repeat

Station four: 2 laps around the arena. This is the timer.

Two rounds as prescribed, last round only one lap, since there’s more to do and time is short!

Mosey on to check on Samara.  She’s still there and able to withstand YHS’s Spring cleaning!  Celebrate with 50 x LBC.

Moving on with a short mosey to the Basketball court. Two rounds of partner 1 bear crawl across width of court, knock out 10 x Merkins, then crawlbear back. Partner 2 does BWS while waiting his turn.

Since it’s Friday, we need to wind down with some friendly competition. We’ll call it hand tennis. Each ball has an exercise and number of reps on it. Whichever team loses the point has to do the prescribed exercise. Winning team does half the number. This continued until we lost Subprime due to injury.  A swing and a miss can be devastating! Who knew that hand tennis was so incredibly hazardous?  No one!  Until….we lost Prenup too!  To a rusty shoulder! The game evolved to PAX being required to touch the back line after hitting the ball, which was fun, but YHC couldn’t take losing yet another member of the PAX, so we halted action at about the 10 minute mark. Fortunately, all PAX made it back to start for a quick round of Mary.

Mary: Every other PAX call an exercise. We got in some flutter kicks, American Twists, WWIIs and Freddie Mercuries!

COT: Sometimes things don’t end up as expected, but it’s ok, because together, we can make it work. Lean on each other to make it through the twists and turns of life, because it’ll rarely go exactly as planned. Thanks for being here today and the honor to lead y’all through yet another beatdown. Amen and Aye!