DATE: 2023-06-17
AO: Patriot
Q: Winklevoss
PAX: Doodles, Stewie, Bone, Poe, CableGuy, Strange Brew, Cannoli, Hightower, CHiPs, Horshack, Zeus, Rudy, Nano, Obadiah, Traveler, Hammerhead, Ice Tea, Infinity, FIFA, Lonestar, Jenner, Smokey, Big Data, Robert Fischer, Legacy, Dos Equis, bogey, Jag, Sam Adams, Hard Knox, Musk, Booking, Big Short, citrus, El Camino, Median, Magoo, Shake ‘N’ Bake, Fish Fry, Winston, Popeyes, Disco, Flipper, Major Payne, Old Bay, Apollo
FNGs: DiveBar, FNG TwistTop, FNG Gilligan, Bus Stop, FNG CheeseSteak, FNG Homefield, FNG Aggie, StairMaster COUNT: 55
The 5-Year F3TheCapital Anniversary was held where it all began — at The Patriot — YHS Football Field. 55 PAX gathered to honor the day on Father’s Day Eve. The following is a close approximation of what happened…
EC: 12 HIMs got the morning rolling at 0530 with a 3.88 mi EC loop ruck with PT. The PAX, led by co-Qs @Major Payne and @bogey, represented AOs from across the region, and included a first-time rucker, 2 FNGs, and a runner packing coffee. PT stops featured classic coupon exercises performed with rucks, like OHPs, swings, WWIIs, squats, hi pulls, flutter kicks, carries, wall scrambles, burpees and bear crawls. Solid work, men! And a great way to start the day of celebration!
WARMUP: SSH, WMH, windmills, rocketts, hillbillies, merkins, calf stretch, mountain climbers, greatest stretch, low plank THE THANG:
– First 20 min Q brought to the PAX by Nant’an Nano:
Get into Ranks
In the low plank position, count by 4’s.
All fours, backwards run to the goal line.
All threes, backwards run to the 5 yd line, then face team 4. All twos, backwards run to the 10 yd line
All ones, backwards run to the 15 yd line, and face team 2.
Round 1.
Everyone jog in place.
This is a burpee wave race. On go, the first guy will do a burpee. The next guy will continue as soon as your neighbor’s feet are planted on the ground.
We are going down and back 2x (4 burpees each). So that means the ends do 2 when it snakes back
For uneven teams, the first guy does 2 every turn and the last guy will do 3 every turn. Go!
Round 2
The winner of teams 1&2 walks, the loser of teams 3 & 4 walks. Rinse and repeat!
Now the winning team takes the goal line, second place takes 5, third on 10, and 4th on the 15 yd line. Bear Crawl
Bear crawl to the 50 and a sprint to the end of the field. First team to reach the end wins round 2.
– Second 20 min Q brought to the PAX by Winklevoss
The traditional 5th anniversary gift is WOOD and we are nothing at F3 The Capital if not traditional so we broke out three approximately 150 lb logs (making this up but feels close) leftover from GTE 35 in March. We set up in three groups of four rows stationed at 5-yard increments starting at the 30 facing down field. First row carried the log 50 yards downfield and back. All rows performed an exercise until loggers turned around, then held plank until they returned. Second row standing lunges, third row burpees, fourth row jump squats. Each row moved up one spot and repeated until all PAX carried the log three times. Good stuff.
Next, a @mountvernon special – the Indiana Jones run. Done with 8-10 PAX, it looks like a bullwhip cracking across the field, it was a little more chaotic with 50+. Split into two groups, one group at either corner of the goal line, facing cross-field. The line ran across the field along each 5 yard line as 1-2 PAX at the end of the line caught up to the front. Sharp turns at the side and back across the field, back of the line to the front. Appropriately, the two lines CONVERGED at midfield and fist bumps were exchanged.
– Third 20 min Q brought to the PAX by Major Payne
Break into the groups of 4 that @Winklevoss set. Since F3TheCapital has a proud tradition of working hard/playing hard, and after working hard with @Winklevoss and @Nano, the PAX needed to play a bit with some F3 Ultimate! 2 x simultaneous matches (group 1 v. 2 and group 3 v. 4). 1 x burpee for each dropped frisbee. 3 x burpees for the defender if the PAX with the frisbee is able to touch the defender with it (forcing some distance). Abs after each score. At the halfway point (~10 minutes), switch teams up.
COT: The theory of the PID Controller: Success is about the trend over time vs the current trend — we need to always be seeking that slight edge. Is the trend going up or down? We all need to push ourselves to continuously improve here in the Capital, and that’s what we’re going to focus on step-by step together.
Aye!
F3 The Capital 