Category: Olympus

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Counting for Dummies + the Classic Quarter Pounder with Cheese

AO: Olympus

QIC: Pop Fly

The PAX: Roddick, Toolbox, Hightower, Obadiah, Nano

6 Strong came out for an early morning workout in advance of our first 3rdF event of the 2020. As a team, we learned to count as well as what the Quarter Pounder with Cheese is called in France (Le Royal with Cheese) . Such language lessons come with a price.

Warm Ups: SSH, WMHs, Cobra Stretch, Hip Flexors, Arm Circles and Standing Toe touches

The Thang:

  • Traveling Jack Webbs: PAX bear crawled 10 yards at a time. Stopping at the 10 yard line, PAX performed 1 Merkin / 4 Air Shoulder Presses.
    • Each 10 yards of bear crawl was rewarded with +1 Merkin & + 4 Air Shoulder Presses (the 20 yard line was 2 Merkins / 8 Air Shoulder Presses, 30 yd line = 3 merkins/12 Air Shoulder Presses, and so forth each 10 yards )
    • This continued until PAX reached the opposite goal line, and for the final iteration, completed 10 merkins / 40 Air Shoulder Presses
  • Traveling Jill Webbs: PAX lunged walked 10 yards at a time. Stopping at the 10 yard line, PAX performed 1 Big Boy Sit-up / 4 Flutter Kicks
    • Each 10 yards saw an increase of 1 Big Boy Sit-up / 4 Flutter Kicks
    • This continued until PAX reached the opposite goal line, and for the final iteration, completed 10 Big Boy Sit-up / 40 Flutter Kicks
  • Thankfully Toolbox took over counting since NO ONE seemed to understand how to count flutter kicks. The phrase, “Counting for Dummies” might have been uttered at some point.
  • Quarter Pounders:
    • PAX sprinted to the 25yd line and performed 25 Air Jumps. Run backwards to goal line
    • PAX Sprinted to the 50yd line and performed 50 Bonnie Blairs. Run backwards to goal line
    • PAX sprinted to opposite 25 yd line and performed 75 Squats. Run backwards to goal line
    • PAX sprinted to opposite goal line and performed 100 SSH. Run backwards to goal line
  • Quarter Pounders with Cheese (Cinder Block):
    • PAX sprinted to the 25yd line and performed 25 Kettle Bell swings. Run backwards to goal line
    • PAX Sprinted to the 50yd line and performed 50 decline merkins. Run backwards to goal line
    • PAX sprinted to opposite 25 yd line and performed 75 bicep curls. Run backwards to goal line
    • PAX sprinted to opposite goal line and performed 100 Calf Raises. Run backwards to goal line
  • 1 round of Howling Monkeys: Monkey Humper Ring of Fire – each PAX performs 10 monkey humpers while PAX hold the monkey squat position
    • PAX Rejoiced that only one round of Howling Monkeys was completed

Mary: Spider-mans, Break Dancers, Sharon Stones, Banana Rolls, LBCs, and Rocky Sit-Ups.

COT: The 3rd F of this group – Faith – means something different to everyone. It’s that difference, and our groups acceptance, with an open heart, of those differences that makes this group strong. We are reminded to keep an open heart at all times as we walk through this world.

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Frosty Fun on Mount Olympus

Date: 12-26-2019

AO:  Olympus

QIC:  Nano

THE PAX:  Hightower; Pop Fly; Obadiah; and Dunder

WARM UP:  SSH; SSH with Lateral Arms; Arm Circles; Cherry Pickers; Willy Mayes Haze;

The THANG:

Bleachers: Short mosey to the bleachers where we did a round of lunges and side shuffles up.  Then the real fun began with two-level push-ups up the bleachers.  The frosty surface added to the fun.

The wall: Two rounds of marching wall-sits as we shuffled a cinderblock back and forth along the line.  The music cutout around this point so the conversation took a turn for the worse…

The Field: The PAX started 5 yards apart beginning at the goal line. We did three rounds with the following exercises:
Round 1: Bear crawls and Bonnie Blairs
Round 2: Alligator walk and sit-up/stand-up-jump (AKA reverse burpees).
Round 3: Crab walk and Burpees.
Beginning with the man on the goal line, he would do the first exercise while the rest of the PAX would do the second until the first man reaches the front line.  The the next man would go until everyone makes it through.  Picture is below for clarity.F3 picture

Small Bleachers: We did some bleachers sit-ups by sitting on the lowest bench and locking our feet on the next level up.  The burn on the abs nicely complemented the frosty rear end.

THE MARY: With a little extra in the tank, the PAX (Pop Fly) took over for a few rounds of BWS, Merkins, ring of fire.

CIRCLE OF TRUST:  This time of year is one in which many like to set new goals and objectives for the future.  As we do this, think of ways you can take massive action towards achieving what you want.  But, at the same time, remember to think about the long-game and that making sacrifices now is often necessary to achieve more in the long-run.  Often we need to make sacrifices for those who are around us to help build them up.  What sacrifices can you make now that will lead to lasting improvement in your life and in the lives of those you love?

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Chilly B.O.M.B.S.

Kept moving on a 25 degree morning at Olympus, aka. Lake Braddock Secondary School.

Warm-up = SSH, LBC, dogs up and down, Toy Soldiers, Good Mornin’s & arm circles

mosey to stairs for B.O.M.B.S. We were only three–Hightower, Dunder, and YHC. Two ran while the third did the exercise, beginning with Overhead Claps (100), Merkins (150), Big Boy Situps (200) & Squats (250). My usual modification: the runners do 5 Burpees in the middle of the run–top of the stairs today.

We finished early, noticed that some of our coupons had been strewn about campus, picked them up, and did a few rounds of: curls, rows, tricep curls, K-bell swings, & shoulder presses.

Mary: LBCs, Freddie Merc’s Ring o Fire, & a few others I forgot.

Announcements:

  • The Love Train running/rucking workout is launched (Hightower: I included rucking so you have NO EXCUSE!)
  • 2nd F next Saturday Axe Throwing

COT

Monk

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We Did Hightowers

AO: Olympus

QIC: Monk

PAX: Rogue, Shark Bait, Major Payne, Pop Fly, Glee, Hightower, Roddick, NAFTA, Mule, Paoli, Monk

Upon arrival, I heard an awful grinding noise coming from the far side of the parking lot. There was Hightower, ruck on his back, pulling a weighted sled across the asphalt. Happy those partnered with him in the upcoming GrowRuck.

Speaking of Hightower, F3 The Capital should just make it official that every exercise performed in the region should be called a Hightower. This, anyway, seemed to be the consensus of the PAX present today, after a brief conversation. No one objected, except Hightower, who was outvoted. I can’t imagine anyone else in the region objecting. It’s F3 anyway, and we can do what we want. Of course, we’ll have to keep subtitles to avoid confusion, e.g., Hightower-merkins, or merkins for short, but any Q should feel himself free to use the full form. 

Now with that bit of housekeeping out of the way, the Warm-Up: 

SSH, mosey around the school building, stopping along the way for Imperial Walkers, Forward and Reverse Arm Circles, Good Mornings, Toy soldiers 

The PAX moseyed to the bleachers to climb Mt. Everest (Lunge, Lunge, Squat up the stairs) X3. Since the 9/11 Memorial Stair Climb is approaching, we did Dora 1-2-3 (Merkins-LBCs-Squats) where the runner runs up and down the stairs. 

Wouldn’t it be nice if life were all fun and games, but 9/11 reminds us that there are difficulties to be faced. Gratitude prepares us to face them, so I asked the PAX to think of something they are grateful for while NAFTA gave us a 20 count.

Then the games began. With the Blue Falcon:

“Pax is divided into two teams teams have 30 sec to come up with a plan then each team has 3 min ( how ever log Q decided) to do their own workout at the end of the workout you trade workouts and the other team has 3 min to complete the other teams workout. This can be done single or multiple rounds at the end of each round loser has a punishment (20 burpees) or something like that if both teams complete the exercises it can be a tie. Or since this is America first one to complete others workout plan wins.”

I’d planned Bear v Crab Soccer after the Blue Falcon, but Major Payne came up with a different game: Start with two teams + ball around two large tractor tires on their sides (or another suitable, heavy, round target). Each team tries to throw the ball into the other team’s tractor tire. Miss and throwing team does 2 burpees; hit and receiving team does 10 burpees. Teams roll their tractor tires towards each other and throw again. 

7 min of Mary began with Flutter kicks. Then Mule’s 2.0 Paoli made us do some ridiculous number of LBCs and do them quickly. Major Payne honored his wife, Rogue, with a round of Bonnie’s Torture. There were others that I forget.

Announcements: Party at Hightower’s this afternoon; 9/11 stair climb; QSource during coffeeteria. 

COT: Gratitude for the ability to be there, be together, and be good for others as we part. 

Honored to be with such fine people this morning. 

Monk

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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.