Backblasts

The Patriot

QIC: Deflator

The PAX: Horsepunch, Subprime, Noodle, Bone, Prenup, Jenner, Dr. D, Speedo, Soot

10 HIM converged on a misty Friday AM to get better together. Hurricane Florence had made landfall much farther south and spared the NOVA area, clearing the way for a 1st F as planned.

Warm-o-Rama

Arm Circles x15F x15R
Don Quixotes x15
SSHops x27
Merkins x20
Fire Drills x10 (each PAX called it)

(Note: 27-20 was in celebration of the NE Patriots season opening victory over the Houston Texans on Sunday)

We did two things in recognition of Hurricane “Flo”-rence. First, each PAX was tasked with randomly shouting “Kiss My Grits” (think “Flo” from the 70’s sitcom “Alice”) to another PAX, who the led the group in three exercises: 5 flutterKicks, 5 Merkins, 5 Alabama Ass Kickers (aka “grits”). Second, we ran like “Flo”-Jo doing a Burping Indian – last PAX dropped and did two burpees, ran up to the front and tapped the next last guy along the way (repeat-o).

Mosey to a goal line on the field. YHC led a series of exercises acting as a “Quarterback” calling plays, where the first part of the play call was the method to get to the other end zone (aka the transit), and the second part was what to do when you get to the other end zone. The transit playbook included a sprint 100 (yards); backwards run 100, side shuffle 100; three burpees every 10 yards; bear crawl 50/crab walk 50; walking imperial walkers 100. The exercise at the far end zone included 20 counts of Merkins, overhead claps, lunges, ski jumps, mountain climbers, squats, and maybe one or two more that escape my memory. For example: “Bear Crawl 50! Crab Walk 50! 20 Squat! Hike!”

We finished with a final lap to the F3 Jody.

Count and Name-o-rama successfully completed. BOM and out.

NMM – YHC had a lot of fun. It was challenging but all PAX did a great job contributing with the “Kiss My Grits” interruptions and the Fire Drill calling. Nice work men! A little EC before hand and coffee afterwards were great additions in the spirit of the 2nd F.

QIC: Prenup

The PAX: Flutie Flakes, Bone, Fish Fry, Jenner, Subprime

Warmup: Fellowship lap

The Thang: Relay race-partner carry, bear crawl, 400 yard dash

Mini Murph with 3 sets Ten pull ups, 20 merkens, 30 air squats

Mosey to arena one group does stairs and Australian pull ups, other does 15 derkens, then dips until other group is done.

Round of Mary: flutter kicks, Bonny’s torture, ended with ring of Fire.

COT: focused on Major Payne’s 10:30 text asking Prenup to step up and when Major Payne calls, you answer the Bell.

AO: The Patriot

QIC: Co-Q Hightower & Prince Harry

The PAX: Hightower, Prince Harry, Dr Dandelion, Jenner, Noodle, Bone, BP, SubPrime

Warmup:

30 cadence count SSH, Imperial walkers, Good morning, Arm circles forward & reverse stretches. Then downward dog calf stretches, evolved into 20 merkins. Final warm up was fellowship jog around track, with high knees, butt kickers and karaoke.

The Thang:

Since Prenup didn’t make it the PAX lined up for Bear crawl to Heaven. Started at end zone, bear crawl 10 yards, followed by 10 air squats, then bear crawl back. Next crawl 20 yards, then 15 air squats, then crawl back. PAX increased 10 yards and 5 more air squats until we made 50 yards long. After recovery, Prince Harry took over the Q.

Next we made our way to center field and started off with some team relays. Split into two team, racing to the end zone, cranking out 10 merkins and back. The rest of the team waited in planks. Moving to the end zone, we finished with more relays at the end zone, racing to the 10, 20, 30 and back in between each.

Mary: Around the circle, little bitty crunches, flutter kicks, circle of merkins/ring of fire and more

CoT: Appreciate everyone coming out today for my VQ and Hightower for Co-Q’ing with me. Continue forward through the day, week, year with the same dedication to our families, friends and colleagues. Continue to lead and set an example for others in your community.

AO: Olympus

Co-Q: HT & Roddick

The PAX: HT, Roddick, NAFTA, Mule, Glee, FNG Fishfry

Warmup:
PAX moseyed to circle to stretch. YHC started with 30 cadence SSH,
The Thang:
PAX then moseyed up to tennis courts for some bear crawls and crab walk. Then we moved around tennis courts, split the group into 2 groups. Fist group held balls to the wall and performed 10 shoulder taps, while second group did burpees. Switched positions, then Rinse & Repeat for 2 sets.

Then the PAX jogged over to fields where Roddick took over. At the fields there were 6 stations set up
2 rounds through the circuit:
1st station battle rope
2nd station Face pulls with band around a pole
3rd station 20lbs med ball slam
4th station 20 med ball tosses toward the sky
5th station lunges until station 6 was done
6th inch worm to push up 20 yds once done everyone switches

Shuttle run on the soccer field all in yards
10yds – 5 sec break then back
20yds – 7 sec break then back
30. 10 sec
40. 12
50. 15
60. 20
70. 30
80. 45
100. 1min and back for all

Mary:
Went around the circle for core exercises, which included Flutter Kicks, LBC’s, Heels to Heaven, ‘Merican Twists, T-Bone, more flutters.

CoT:
Congrats to Roddick passing his physical exam, also taking on his V-Q! All looking forward to his future Q’s! Welcome Fishfry!

AO: Patriot 

QIC: Maj. Payne

The PAX: Subprime, Prince Harry, BP, Soot, Noodle, Bone, Traveler, Hightower

It was a clear day at the Patriot with no haze hanging over the AO for the first time in a long while. The PAX were pumped and ready to go. Here’s what we did…

Warmup:

YHC decided that we would each practice leading a warm-up exercise to help prepare for eventually Q-ing a workout.
10 x SSH led by MP
10 x LBAC fwd led by Soot
10 x LBAC rear led by BP
10 x Merkins led by Noodle
10 x Cherry Pickers led by PH
10 x lunges led by Travler
10 x Hillbillies led by HT
10 x IW led by Bone

The Thang 1:

Mosey to 30th St hill. Plank it out as the group assembles at the top. Then run to the bottom of the hill and do 1 x burpee; sprint to top; u-turn back down for 2 x burpees; sprint to top; u-turn and run to bottom for 3 x burpee; sprint to top and plank it out until all PAX finish. Traveler, Soot, BP and Prince Harry nearly lapped YHC! And Noodle survived! Well done PAX!

The Thang 2:

Subprime decided to show after running around all of Georgetown and Arlington in preparation for Ragnar. Welcome to the Patriot, Subprime! Just in time for…the Arena gauntlet AMRAP. Bear crawl across the low ground, with 10 x Merkin in the middle, box jump up the stairs, then run perimeter to bars for 10 x Aussie Merkins. Run to low ground and repeato for 10 min (actually 7).

The Thang 3:

Burpee Tennis! In honor of the U.S. Open, the PAX enjoyed a few rounds of burpee tennis…in the gloom! Split into two teams. One team serves the ball, then 1 x burpee for each team member after each hit. Points scored against for any miss. Games to five. Winners knock out 3 x burpees. Losers get 5 x burpees.

Mosey back to start for 20 x flutter kick and finish!

COT: It’s always an honor to lead the PAX! Getting out in the gloom to share in common misery to become stronger together is a gift. Whenever you give, you receive much more in return. That’s the point of Q-ing. You have the opportunity to provide leadership to the PAX, but in return, you receive fellowship, gratitude and a huge boost to your day. Iron sharpens iron. Aye!