Backblasts

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15 min AMRAP with our newly found tractor tires

AO: Olympus

QIC: HT

PAX: HT, MP, Nano, BadaBoom, Monk, Sourdough, NAFTA

Warmup:
Stated warm up with a fellowship jog around the high school. Stop to stretch in the shade: SSH, windmills, cherry pickers, downward dog for calf stretch to up dog, then to hip flexor stretches. Continuing the jog, with high knee skips, then egg shell feet, finally arriving at base of hill stopping to catch our breath for a moment to sprint up hill to tennis courts. Then we walked over to track & field for the main event.

The Thang:
Once we found our tractor tires, Q gave quick lesson on tire flipping. Then rolled tires to shaded end zone. There we set up for 2 groups, 4 stations of 15 min AMRAP’s.
Station 1: 5 tire flips out & 5 tire flips back
Station 2: Bleacher run
Station 3: 20 Derkins
Station 4: Shuttle run 10, 20, 30, 40, 50 yards
Each group starts with 1 PAX at each station, then rotates stations after each completion, Q kept timer, as each tried to maximize reps within 15 minutes.
After catching our breath & quick water break, regrouped PAX for 3 rounds of legs: 20 monkey humpers, then 15 lunges
15 monkey humpers, then 10lunges
10 monkey humpers, then 5 lunges
Mary:
Rotated the lead around PAX for 6 minutes of Mary: Freddy Mercury, dead bugs, Bonnie’s torture, 7-merkin x, flutter kicks, LBC’s.

CoT:
Prayers for those traveling & their safe return.
MajPayne opening new F3 apparel order, be on the lookout.
Monk looking to start run group, look for chatter on news for time & location.
Monk looking to start weekly Fellowship to discuss Q-Source, more to be posted.

 

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Target Practice

AO: Compound

QIC: Monk

The PAX: Hightower, Jenner, Buffet, Prius, NAFTA

This was my first Q in The Capital, and I pulled out one of my favorite beat downs from F3 Gastonia days. B.O.M.B.S.

Warm-Up:

SSH, Arm Circles, Toy Soldiers, Merkins

Main Event:  

I’m still learning the area, so I asked the PAX “Take me to that parking garage in the Mosaic District.” Of course they said “Which one?” Never mind. I led them to the only  parking garage in sight, only to find a residents-only gate preventing access above the first level. Need to find another parking deck. So we moseyed to the Mosaic District and then to the second floor of the Target parking garage. 

Partner up for B.O.M.B.S., which I always modify slightly.  One partner performs exercise while other partner runs to the next level, does 5 burpees, runs back.  Switch upon movement partner’s return. 

Before we started, I gave the PAX a thought to ponder. We’re often motivated by fear. Sometimes it keeps us from doing stupid things, but other times from seeing opportunities to advance.

B.O.M.B.S. = Burpees (normally 50 of them but performed by runner in my version) 100 Overhead claps, 150 Merkins, 200 Big Boy Sit-ups, & 250 Squats. As expected, the PAX got quiet as soon as they hit the sit-ups. 

With a bit of time left, we moseyed to the green at the Mosaic and some other exercise. I don’t remember what it was except that it involved lunges. Then a mosey back to Compound for a little Mary. 

BOM: Go forth aware of how fear influences you and others. Encourage others; confront dangers wisely.

I’m really enjoying getting to know The Capital PAX. 

Aye!

Monk

 

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Ring Cycle

AO:  The Patriot

QIC: Lucius

THE PAX: 2%; Bone; Dr. D; JAG; Maj. Payne; Sunshine; Vegan; Villa

THE WARM UP: SSH; Windmills; LBACs; Downward Dog; 15x Merkins; Hi-Knees; Moroccan Nightclubs; Mosey to the Cinderblocks

THE THANG:

CSUP Warm-up – The PAX split into two groups, which then took turns carrying their cinder blocks up two flights of stairs.  PAX performed CB shoulder carry; squat thrusts (every other step); atlas shrugs (every other step); and overhead carry.  8-count-body-builder rest exercise for the group not carrying CBs.

Crawl-Through – The PAX took turns bear crawling through a balls-to-the-wall tunnel.

Ring Cycle – The PAX circled up for a series of ring-of-fire cinder block (CB) exercises, performing an exercise, passing the CB to a neighbor, then waiting the for next block.  Exercises included:  Chopping wood (in cadence; counter-clockwise); CB pull-through (counter-clockwise); CB overhead press (in cadence); Chopping wood (in cadence; clockwise); CB pull-through (clockwise); CB squat press; 5x CB suicide curls; and CB Farmers’ carry.

THE MARY:

CB flutter-kick ring of fire, with protractor rest exercise.

COT:

In YHC’s recent reading about the development and education of boys, several books and blogs have stressed the importance of boys’ ability to get outside with groups of their friends.  Fellowship and outside exercise draw many to F3.  Thank you for challenging each other to join the group in the gloom.

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Modified Dirty McDeuce & Kickball Too!!

AO: Olympus

QIC: Maj Payne

The PAX: Hightower, Glee, Mule, JoBu, Jenner, Nano, Banner (2.0), Apollo (2.0), House (HT Sister), Underdog (House 2.0), Sharkbait (2.0), Obadiah

It was a hot and muggy morning in the Capital. We call those Saturdays here. The PAX wanted a beatdown, and that’s what they got, plus some kickball!

Warm-Up:

  • Double Time SSH
  • Imperial Walker
  • OH/Seal Clap Combo
  • WMH
  • Merkins

Main Event:  

Partner up.  3 Rounds, with 3 exercises and 1 movement type per round.  One partner performs exercise while other partner performs movement.  Switch upon movement partner’s return (i.e., Partner 1 does Exercise 1; Partner 2 does movement.  Partner 2 returns and does Exercise 1; Partner 1 does movement.  Partner 1 returns and commences Exercise 2; Partner 2 resumes movement; etc.).

  • Round #1
    • Merkins
    • Squats
    • Flutterkicks
    • Movement: Tracers down and back across three parking spaces.
  • Round #2
    • Hand-Release Merkins
    • Mountain Climbers
    • Crunchy Frogs
    • Movement: Full sprint down to end of really really long parking lot (or it might be an 747 runway…not sure) and back.
  • Round #3
    • Merkins, with an alternating shoulder tap at top
    • Jump Squats
    • Freddie Mercury
    • Movement: Sprint to end of the planet; backwards run back.

With the PAX thoroughly smoked and time ticking by, YHC decided to forego a final round.  Mosey onward for a game of F3 Kickball.

F3 Kickball

Count off 1-2.  Ones in the field; Twos kick first. Pitcher calls out an exercise for the kicking team to complete 10 reps of.  Kicker focuses on kicking the ball. Fielders must do 3 x burpees once the kicked ball bounces.  So, if the ball is kicked into the air, the fielding team can attempt to catch it for the out, but once that ball bounces, hit those burpees!  Kicker must bear crawl around the bases.

Great fun for all on this one. Worth thinking about whether bunting should be permitted.  The PAX decided to allow it, and it made for a painful amount of burpees for the fielding team. May also want to think about limiting the kicking team to two time through the kicking order.  Maybe YHC needs to improve kickball skillz too.  This was a great opportunity to become covered in sand, and all likely took a fair amount of sand home with them.

COT: Prayers for several of the PAX who are experiencing some challenges in their life.

BOM: Great to lead the PAX as always! Today we knocked out a tough modified Dirty McDeuce and then moved on to play a great game of kickball (albeit with lots of burpees). It’s important to work hard and play hard in everything we do.  All work and no play makes Jack a dull boy. Tackle life with vigor! Enjoy the weekend and cherish your families.

Aye!

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Farmer Sprints

AO: The Patriot

QIC: Maj Payne

The PAX: Lucius, Jag, Jenner, Sunshine, FNG Crumpet, Poe, Laforge, Vegan, Lazlo, YNAB

Warm Up:
SSH
IW
LBAC front and rear
Mosey to the gauntlet for a bear crawl / lunge walk series. Switch up at each lightpost
A quick set of 10 x Derkins/Erkins/Merkins in the park
Mosey onward
25 x BWS (neighborhood count)
Continue Mosey back toward the stadium
20 x Carolina Dry Docks
Return to stadium for the main event

The Thang:
Count off by threes.
Group 1 starts with farmer carry 45# KBs length of end zone and back.
Group 2 starts with coupon 200m run (w/sledge hammer and body armor bundle)
Group 3 – starts with sets of (5 x pull-up, 10 x Merkin, 15 x BWS )at far end of track. Repeat until relieved. t

The routine is Group 2 runs to Group 3, group 3 grabs coupons and runs to Group 1. Repeat and repeat again.

After two rounds, Q sweeps up the groups.

Finish with a length of stadium stairs with a few extra rounds on the final set of stairs.

Mary: Short on time. Just a 25 x flutter kick in cadence

COT: Great job.  Always an honor to lead this group. We crushed it today.  Go out and crush it in your life today.  Make an impact and improve those around you.

Aye!