Free Outdoor Morning Workouts To Build Community Leaders
8 pax posted this morning at #delphi for glow stick shuffle and other fun.
PAX: Nano, Hightower, Mule, Obadiah, Glee, YNAB, Pop Fly, U-boat
Q: U-boat
“The Thang”: Warmup (short mosey with merkins, lunges, and side shuffle); Routine (Double Quarterpounder with planks between sets; 100×100 Cut-A-Flips with partners); Mary
Q’s mumblechatter: pursue excellence in relationships, marriage, parenthood, jobs, and community leadership
AO: The Patriot
QIC: Lucius
THE PAX: Apollo; Bone; Brown Bag; Eckerd; Elvis; Grapevine; JAG; Jenner; Lazlo; Maj. Payne; Poe; Shark Week; Sunshine; Three Mile
15 PAX posted in the Patriot gloom for a celebration of sandbags, cinderblocks, and leaving things (mostly) where you find them. A great time was had by all:
WARM UP:
SSH; LBACs; Sun Gods; Moroccan Nightclubs; Downward Dog; 25 x Merkins
THE THANG:
Ricky Bobby: 1/2 mile run, with two 50 lb sandbags passed from PAX to PAX.
Con-Bear-Or Belt: The PAX split into pairs, then bear-crawled between exercise stations, spaced 20 yards apart, each PAX pair relieving the preceding PAX pair. Stations included AMRAP of:
-Man-makers (22 lb pavers);
-Sandbag pull-throughs;
-Lion-king squat thrusts (with cinderblock);
-Single-count 4x4s;
-Cinderblock curls;
-Squat jumps
The PAX completed three trips around the con-bear-or belt, for 360 yards of bear crawling and just enough of each exercise.
THE MARY:
Can’t argue with the classics: 41 x Flutter Kicks; 51 x LBCs; 25 x Merkins.
COT:
As fall approaches, many begin to go dormant, thinking thoughts of hibernating for winter. This autumn, challenge yourself to adopt a growth mindset.
AO: The General
QIC: Traveler
PAX: Trolley, JAG, Sam Adams, 2 Percent, Lucius, Toolbox, DR PAX Super 8 (Naperville)
The PAX completed an ode to JAG and his beloved Washington Nationals on the morning of the National League Wild Card game. YHC even left the PAX with a score prediction for that night’s game.
Warmup: High Knees, SSH, Arm Circles, Cherry Pickers, Merkins
The Thang:
Dora 1,2,3s: Suicide Edition
PAX partnered up at the goal line. Together partners had to complete:
While PAX 1 begins to complete the exercises, PAX 2 runs a suicide on the field. 5 yard line, back to goal line. 10 yard line, back to goal line. 15 yard line, back to goal line. 20 yard line, back to goal line. When PAX 2 finishes running, he picks up the exercise count from where PAX 1 left off, who then runs a suicide. Keep alternating until all exercises are completed.
Mosey to Quincy Park baseball field for next exercise.
F3 Baseball:
Start at home plate. The PAX move around the infield, stopping for an exercise at each base OYO. Regroup for a 10 count at home plate in between rounds.
Done in honor of the Nationals Wild Card game that evening, with a shout-out to JAG who will be cheering them on with his 2.0s. After 3 successful trips around the bases, YHC declared the Nats would win 3-0 against the Brewers. (Update: Nats won 4-3).
Moseyed back to the Washington-Liberty field for a Ring of Fire of push-ups to finish off the beat down.
Announcements:
CoT:
YHC was recently discussing the idea of feeling in a rut with a friend, who suggested setting quarterly goals in different areas of life: Physical, Social, Professional, Spiritual, Family, etc. Not a novel concept, but YHC needed the wake-up call to set more tangible, actionable goals in different areas of life.
Very blurry photo in the gloom, taken by Super 8 as proof to his Naperville F3 brothers that he posted at The General.
September 19, 2019
AO: The Highlands
QIC: JAG
PAX: Maj Payne, Toolbox, Bandit and 2 Percent
Warm-Up: SSH, Matt Biondi, Windmill, WMH and The Absolutely Worst Merkins Ever TM (an inchworm merkin, a hands release merkin, a diamond merkin, a wide merkin and a Carolina Dry Dock done in succession).
The Thang: The PAX moseyed to the Costco where they performed dips and derkins on the blocks outside the parking garage. Then they ran up the parking garage stairs, across the top deck, down the far-side stairs and back to blocks for box jumps and incline merkins.
The PAX then performed a black snake to the Pentagon City Metro station, went down the escalator and into the adjacent mall. There, it was shock and huh for the poor commuters just trying to get to work as the PAX performed a Mt. Everest walk, bear crawl and a travelling BTTW through the mall and under the garage.
The PAX emerged at Pentagon Row to perform musclemakers, american hammers and seal claps. They finally moseyed back to the Highlands for merkins, WWIIs and LBCs, mule kicks and dirty dogs.
Mary: flutterkicks, protractors, and speedbike.
COT: Adm. McRaven encourages us to face our obstacles – the Shark – in Chapter 7 of “Make Your Bed.” The PAX demonstrated that there are many ways to do that, including over, under, around and through them!
AO: The Patriot
QIC: Sunshine and Maj Payne
The PAX: Dr. D, Subprime, FNG Eckhart, 2 Percent, Jenner, Fish Fry, 3 Mile, JAG, Vegan
11 PAX arrived into the gloom to observe Lazlo completing some EC doing week 1 of the IronPAX Challenge “just for fun.” Displaying some true grit there Lazlo!
WU:
Sunshine led warm ups for his VQ with some SSH, LBACs front and rear, cherry pickers, IW, and Merkins. Impressive display for his VQ!
The Thang:
YHC then took the reins and the PAX moseyed to the parking lot for a simple loop around the YHS,
Start with one lunge walk step followed by one Merkin. Then two lunges and two Merkins. Then three and three, and so on. YHC got to 13 lunges and 13 Merkins. Most PAX got to about the same. Leg one of the school lap complete!
Move on to a modified Dora. Partner up for 200 BWS, then 200 LBCs. Run route was around two rows of parking, which enabled some fairly quick turns.
On to the arena for a round of sevens. Box jump up four levels, knock out six jump squats. Move back down to bottom for one Carolina Dry Dock. Repeat through the routine with five and two, four and three and so on until one jump squat up top and six dry docks at the bottom.
Slide over for a quick pyramid of step ups (in cadence) combined with Aussie push ups (rows). 5-10-15-10-5 reps of each.
Mosey on around the school to the bus benches for dips. Knock out a quick set of 25.
Mary:
Continue the mosey to the basketball court and circle up for a quick Mary bc time is short. Close it out with 25 x flutter kicks.
COT:
We fell just short of completing the loop, but we strove for greatness throughout the beatdown. Sometimes it happens in life where we fall short of our goals. As long as we’re pushing as hard as we can, striving to be our best, we can hold our heads high!
Aye!
F3 The Capital 