Backblasts

When: 7/16/2018

Q: Speedo

The PAX: Maj Payne, Hightower, Prenup, Jenner, Sub Prime, 90210, Bone

Warmup: Side straddle hops, slow moving cherry pickers, arm circles.

Continue with some quick wind sprints – forward sprint down and backwards run back as follows: 10 yards (30 mtn climbers), 20 yards (20 squats), 30 yards (10 burpees).

The Thang: Mosey to light post gauntlet and alternate roughly 10 yards of frog jumps and lunge walks for 20 rounds each (~40 yards)

Mosey to back woods log (bog) area.

3x through “Frog Fitness Camp:”

First log squat jump diagonal over length of log 1. Then frog jump over high log 2(more of a stump). Move to log 3 and diagonal jump up the length of the log. Once at the top of the hill, split into two groups. Pax 1 planks with feet on the swings for 30 knees-to-chest crunches. Pax 2 knocks out Merkins to strengthen core and chest – very important yet under-trained muscles in every frog.

Once 3 rounds complete, Mosey to the  light posts long gauntlet and alternate roughly 10 yards of frog jumps and lunge walks for 20 rounds each (~40 yards).

Finally, mosey to the arena to complete the beatdown. Two rounds (should have been 4 rounds – mumblechatter was rampant and YHC took pity this time, plus time was running short).
— 40 x high knee runners (count 40 right knees only)
— 30 x plank jacks
— 30 x over mountain climbers
— plank until the Q gets tired and repeato!!

Round of Mary.

COT: Go out and do amazing things. Be strong – mentally and physically! Life is good!!

When: 7/13/2018

Q: Deflator

The Pax: Major Payne; Horsepunch; Dr. Dandelion; Hightower; Leprechaun; NAFTA; FlutieFlakes (DR); Shamrock; Subprime

10 PAX converged at #Yorktown to partake in the opportunity to get better together.  YHC on the Q prepared a taste of F3 Hampton Roads.

Warm-o-rama
SSHops x33, 1 Burpee, Don Quixote x15, 2 Burpee, Merkin 1.5 x10, 3 Burpee, Copperhead Squat x15, 4 Burpee, Ski Jump x15, 5 Burpees

Mosey around the track and perform the F3 Jody (Hampton Roads original):

WELCOME TO THE GLOOM, THIS IS F3!

SING THE PRINCIPLES ALONG WITH ME

THE FIRST ONE IS: WORKOUTS ARE FREE

I DON’T PAY YOU, AND YOU DON’T PAY ME.

THE SECOND ONE IS: OPEN TO ALL MEN

BRING AN FNG EVERY NOW AND THEN.

THE THIRD ONE IS: WE’RE RAIN OR SHINE

HOT OR COLD – FARTSACK? DECLINE!

THE FOURTH ONE IS:  ROTATE THE Q

ONLY Q WHAT YOU CAN DO.

THE FIFTH ONE IS: END WITH CIRCLE OF TRUST

HOLD YOUR NOSE IF YOU MUST.

THOSE ARE THE PRINCIPLES OF F3

GO BE THE BEST MAN YOU CAN BE!

ONE MORE THING BEFORE I GO

CATCH ME IF YOU CAN, DON’T BE TOO SLOW

3-2-1 SPRINT!!!

And we sprinted.

Mosey to 50-yard line of Patriot Stadium.  Partner up and perform exercise combinations as follows (4 Sets of 5, 10, 15, and 20 Reps for each combo)

Handclap Merkins – Squats (first exercise done with partner in the middle; each PAX then runs to the end zone on their side and performs the second exercise; meet again in the middle)

Partner Situps – Jump Squats

American Hammers – Overhead Claps

Plank Jacks – Jumping Jacks

Flutter Kicks –  Ski Jumps

Partners switched between combinations.

Having integrated enough “Mary” into the workout, Q decided it was Bear Crawl Ring of Fire time.  PAX lined up in a circle in Bear Crawl position, and began crawling in said circle. Each PAX took a turn calling “STOP”, leading the group in 3 Merkins, and then calling “GO” again.  Its a slow but guaranteed smoker.

Count-o-rama and Name-o-rama performed successfully amid some huffs and puffs (YHC included)

COT:  Main exercise routine exemplified how we can be split up but we eventually pull back together as a brotherhood –  we started to organize in the end zones and in the middle and performed exercises together, despite my efforts to keep shaking things up. Well done.  You passed!

NMM – it was a pleasure being on the Q for my first time in the region.  Looking forward to more and working to expand the region into Maryland.  Stay tuned!

When: 7/11/2018

QIC:Dr. Dandelion

The PAX: Jenner, Gavel, Maj. Payne, Subprime, Speedo, Prenup, Dodgeball, Hightower, Leprechaun

Warm Up:
SSH
Imperial walkers
Arm Circles
Plank walk out
Merkins

The Thang:
Group run to Discovery Elementary. Two stops on the way for two set of merkins.

Two Partner exercises:

Round 1: Partner 1: Toe touches on wall
Partner 2: 10 Merkins. Each partner switched exercises every 10 Merkins until 100 merkins total were complete.

Round 2: Partner 1: dips on wall.
Partner 2: 6 burpees. Switched exercises every 6 burpees until 60 burpees total were complete.

Round 3: Each person completed 7 pull-ups while others held L-sit.

Ran back to Y-town and made one stop for another round of 10 merkins.

Mary: Flutters, LBC’s, Bicycles, and American twists.

COT/Special Announcement: Soft Launch this Saturday @7:00am at Lake Braddock Secondary School.

When: 7/9/2018

Q’s: Dr. D and SubPrime

The PAX: Major Payne, Gavel, Leprechaun, Shamrock, Dodgeball, Hightower, Jenner, Speedo

Warm-Up: SSH, Imperial Walkers, Arm Circles, Inchworm out to DownDog X 2, 15 merkins at plank

10 PAX made it out for an unseasonably pleasant morning. The PAX, all gentlemen, relinquished Patriot Field to support the (allegedly) newly named “Arlington Bad Ass Mommas” FiA-like workout – including the M’s of Major Payne, Dr. D and Prenup.

The PAX mosey’d over to the basketball court along with 5 sledges for warm-up and friendly banter. 4 of the PAX broke off to go wake up Samara and bring her out to play.

The Thang:

Round 1:

P1. Alternating Chicken Peckers (it’s cool, all dudes) and People’s Chair against wall of Yorktown HS.

P2. Tire: Made music with 4 PAX alternating arms taking Sledge Hammers to Samara in a show of love for approximately 2 minutes. These 4 then switched to flipping the tire across the basketball court and back.

P3. (Timer) Run around school – taking a sledge (representing the burden of leadership a la Hightower) stopping for dips in the “Arena” and Australian push ups at ramp.

Round 2:

P1. Alternating lunges and big boy sit ups

P2. Tire: Alternating box jumps (10) and derkins (10) until runners returned

P3. (Timer) Run around school – same as before.

Closeout: Walking Samara home: 5 PAX walking like egyptians while remaining 5 flip tire. The front Egyptian hops over to the tire and PAX cycle through until Samara was back to her home in the woods.

Mary: ‘Merican Twists, Bicycles, Flutter Kicks, Box Cutters

Announcements: Convergence at Lake Braddock HS this weekend at 7am for the inaugural F3 Fairfax.

COT: Congratulations to Hightower and lets support each other.

When: 7/7/2018

Q: Jenner

The PAX: Prenup, Gavel, Leprechaun, Shamrock, Early Bird, Turtle, Bucco, Maj. Payne, Dan

Warm up: side shuffle hops, imperial walkers, mosey to playground for arm circles fwd and back

The Thang:
At the playground, do 30 points*, split up into 3 teams and learn to use environment at various locations to do 10 pull-ups and then 10 sec isometric hangs.

*30 points: Any combination of crunches or air squats (1pt), push ups or dips (2pts), or pullups or burpees (3pts), OYO

Then mosey to the stage in the woods for cherry pickers and then sideways lunges up the wooden benches and finish with forward lunges with a deep 5 sec hold.

A few meters from the stage hangs the climbing rope. Team members from one team climbs the rope as many times as they can while the rest run a half loop around the Tuckahoe Park and then rotate so every team climbs.

With warmups and practice done, mosey back to the playground for the mini-challenges played like a game of CAT. Remain in 3 teams. A team member chooses a challenge (isometric hang for x seconds, x number of derkins with feet against the circle swing, go from point a to point b without touching the ground, traverse the spider tower and down in x seconds, etc.) then performs it. Whichever team member fails the challenge gets a letter of CAT. In-between attempts, a team member is not idle but doing 30pts. Do this for approximately 8 mins.

Run over to the old playground against the school. Peoples chair against the wall. PAX who picked up letters in CAT pick up broken stones, one for each letter, and hold them out in front during the wall squat. Each team rotates through 3 stations.

1. Bar Work – Forward roll x5, Chest to Bar x10, Hang Pulls x15 and is the timer
2. Infinite Monkey Bars – PAX 1 traverses feet first under the monkey bars while PAX 2 crab walks on top of monkey bars. Other PAX wait on either end with an isometric hold (or just stand on the ground, all depends on your comfort level) for PAX in front to finish before beginning next traversal.
3. Wall Pole Lunge – Pull-ups x5, Pole climb, Bulgarian lunges x5 each leg

Then run back to the playground for another game of CAT. Approximately 8 mins.

Skip round of Mary since the PAX will have too much fun and will get core and abs during CAT.

Announcements: Three slots left for the DC Ragnar – get with Prenup if interested.  Launch on July 14 for the Fairfax AO!

COT: YHC brought everyone together to note that while vacationing down in Myrtle Beach, was able to drop in on an AO two miles away from hotel and was welcomed for a workout in the gloom. That night, saw a high school friend competing in American Ninja Warrior and has started a Parkour school while being a stuntman for Tom Cruise and Robert Patterson. So it was a about time to introduce some American Ninja Warrior. It is the end of a celebration week and YHC still feels proud to be an American. A ninja is always aware and uses their environment to their advantage so think about that whenever you’re trying to remain healthy and fit. And we are all warriors being out here on a Saturday in the gloom. Thanks for everyone coming out.