Category: Patriot

AO: The Patriot

QIC: Lazlo

The PAX: Bone, Wedding Singer, Maj. Payne, Lucius, Jag, Bambino, Brown Bag, Coconuts, Wild Thing, Slapshot, Cable Guy, Sunshine, Choo Choo, Spokes

After being inspired by Sticks’ Monday Decathlon workout, the QIC decided we’d try out some of the less glamorous Olympic events today.

WARM UP: SSH x5, Slow BWS x5 (repeat x3)

Merkins x5, plank jacks x5 (repeat x3)

Cherry pickers

We closed the warmup and began the Olympic theme with a mosey around the track, led by Bambino bearing the Olympic flame (or an orange cone, it can be hard to tell the difference).

THA-THANG: 

The speed walk. This is an Olympic event where the goal is to walk funny. The F3 version of this was a coupon-bearing duck walk, from the goal line to the 20 yd line, leaving the coupon there in preparation for our next event.

Biathlon. The biathlon consists of cross country skiing, interspersed with target shooting. The QIC was stumped by the Exicon, however, because alternating jump lunges look like skiing, but go by Bonnie Blair. Olympian, yes, but in speed skating. Very confusing. So for a special one-day exception, we the PAX did alternating jump lunges, aka the Marit Bjoergen, named after the most decorated Winter Olympian of all-time, from Norway, and winner of 15 gold medals in cross country skiing. With that out of the way, the exercises commenced.

20 Marit Bjoergens, sprint to the 20, knock over your target (coupon), sprint back to the goal line. 

20 Marit Bjoergens, sprint to the 20, reset your target (coupon), sprint back to the goal line.

Repeat x3.

Curling. A popular Winter Olympics event, F3 style. PAX paired up. One was the sweeper, the other was the stone. The stone impression was a bear crawl to the 40 yd line, whlie the sweeper did a side-shuffle alongside, with an optional sweeping motion to coax the stone along. At the 40, flapjack, and return to the goal line.

Repeat x2.

Surfing. Your QIC was surprised to learn that this is an Olympic event. We couldn’t find a pool with waves large enough to surf, so we made our own. PAX spaced out every 4-5 yds in plank position, forming a line down the field. The PAX in the back of the line ran to the front. Whenever the runner passed the prone PAX, they would go from low plank to high plank, creating a wave. I swear it looked like a wave. For the next runner, they returned to low plank, and so on. We made it almost to the end of the field and back when all PAX had run twice.

Weightlifting. The F3 version of weightlifting was the Blockie. All PAX did Blockies OYO, until someone reached 25, and we were all finished. Thanks to Slapshot, most of the PAX were hardly out of the gate when we called time.

Table Tennis. A fast-paced sport. The PAX started at the goal line, sprinted to the 10, did 1 burpees, sprinted backwards to the goal line, and did another burpees. 5 times back and forth seemed about right for a point, and we called it quits.

Medal Ceremony. The PAX achieved heroic things today, and all were deserving of a medal. We moseyed to the medal platform (aka a wall). The 2022 Olympics will be in Beijing, and since that’s on the other side of the world, your QIC postulates that everyone will be standing upside down. To prepare, the PAX went balls to the wall, and held that position (or at least tried) while listening to the Star Spangled Banner. Fortunately it was not the Whitney Houston version, so there was a chance.

MARY: Continued the Olympic theme. 

Cycling: 15 Freddie Mercury’s IC

Sailing and Canoeing: 8 (or so) boat-canoe’s

WWIs: 15 of these in honor of the 1916 Olympics that never were

WWIIs: 15 of these in honor of the 1940 and 1944 Olympics that never were

COT: We talked about the Olympic and Paralympic ideals. The three Olympic ideals are:

Excellence, Respect, Friendship

The four Paralympic ideals are:

Determination, Inspiration, Courage, and Equality

That’s more profound than anything your QIC could come up with.

AO: The Patriot

QIC: Maj Payne

The PAX: Jenner, Lucius, Sunshine, Lazlo, Coconuts, JAG, Roddick, Traveler, Wedding Singer, Cable Guy

2 PAX posted for a little bit of extra credit. Roddick and Traveler decided to run laps around the school. word has it they accomplished three rounds. Then, 11 PAX gathered for the first official day back for F3TheCapital from the CV19 shutdown. Everything felt a bit different than before, but also a lot the same. Same good beatdown, same good PAX, a healthy bit of mumblechatter. All signs that things are getting better. Read on for a close approximation of what happened…

WU:

• SSH x25
• WMH x10
• Imperial Walker x10
• Arm Circles/Reverse x12
• Burpees x5 OYO
• Harvester x 10

Thang 1:

Set A = bear crawl 10 yds

• 2 burpees oyo
• 3 Merkin single count
• 4 jump squat single count
• 5 LBC single count oyo 
• Mosey back to baseline

Set B= Set A + crawl bear 10 yds

• Same exercises: 4/6/8/10
• Mosey back to baseline

Set C = Set A + Set B + Lunge Walk 10 yds

• Same exercises 8/12/16/20
• Mosey back to baseline

Set D = Sets A/B/C + crab walk 10 yds

• Same exercises 16/24/32/40

Thang 2:

Rounds of suicides +10 Derkins(each round). The details: Run 10 yds, touch the ground & run back. Run 20 yds, touch the ground and run back. Run 30 yds, touch the ground and run back. Run the length of the parking lot, put your feet up on the curb and complete 10 Derkins, run back. That’s one. PAX completed 4 rounds before ENDEX.

COT:

Times are strange, and it’s been a while since we gathered. Moving forward, we’ll need to continue to remain resilient. Resiliency is developed by pushing through the hard things in life. Challenging times make us stronger! Beatdowns make us stronger! But we can’t do it all alone. We need our brothers’ support. We need that fellowship. We also need to look to something beyond ourselves — something bigger. It’s important to have faith that there is more out there, beyond the gloom. Whatever you believe, just believe. It makes a difference.

Aye!

AO: The Patriot

QIC: Lazlo

The PAX: Bone, Brown Bag, 3 Mile, FNG Cable Guy, Lucius, 2 Percent, Bone, Bambino, Speedo, Sticks, Situation

You know Red Barchetta? Good, ‘cause we’re not doing that….

WARM UP: SSH (IC) x 5, jump squat x 5 (repeato, 3x)

Mountain climbers (IC) x 5, merkins x 5 (repeato, 3x)

THA-THANG: 

The PAX mosey’d to the baseball field, where your QIC assumed everything would be perfectly dry. Not the case. So we moved on to exercise #2: burpees around the bases.

PAX completed 5 burpees at 1st base, 10 burpees at 2nd, 15 burpees at 3rd, and 20 burpees at home plate, conveniently located next to 3rd base. Between rounds, PAX completed a lap to the outfield fence and back. When finished, PAX mosey’d back t the football field for…

Vacuum cleaners. PAX partnered up and lined up on the goal line. One PAX helped the other wheelbarrow forward to the 10 yd line, did 5 Derkins, then wheelbarrowed backwards to the goal line. Flap jack.

Repeat to the 15 yd line and back. Flap jack.

Repeat to the 20 yd line and back. Flap jack. The PAX were now conveniently located at the goal line for….

Leg Barchetta. PAX ran 100 yds to the opposite goal line and did 100 Sumo squats, and ran back to the original line.

Then ran 75 yds and did 75 regular body weight squats, then returned to the original line.

Then ran 50 yds and completed 50 monkey humpers, then returned.

Somewhere around this time the QIC expected some mumblechatter, but the PAX seemed strangely preoccupied.

Then ran 25 yds and completed 25 Bonnie Blairs. Back to the goal line.

Then 10 yds for 10 burpees. 

MARY: Captain Thor (1/4 WWI/American hammers, then 2/8, 3/12 etc. up the pyramid to 5/20 and back down). 10 toy soldiers (IC). 25 flutter kicks (IC).

COT: Your QIC fessed up to stealing the entire workout from F3 PugetSound, and possibly the Coronavirus, too. So it only seemed right to steal their COT as well. The message was taking responsibility and avoiding a victim mentality. Things happen to people that are out of their control. What you can always control is how you respond. The original QIC was a type-II diabetic and had lost close to 40 lbs. F3 was a big part of how he was changing his lifestyle. Not a victim. Responding in a way that took ownership of his future. We can all take a lesson from that. Aye!

AO: The Patriot

QIC: Lazlo

The PAX: 3 Mile, Prenup, FNG SwingLine, Lucius, Tiesto, Poe, Hightower, Jenner, 2 Percent, Sunshine, JAG, Bone, Bambino, Major Payne, Elvis

On a strangely warm morning, we had a Game Day Friday.

WARM UP: SSH; imperial walkers; cherry pickers, arm circles; mosey to the coupons to bring them down to the field

THA-THANG: 

GAME #1: Who’s Block is it Anyway (Hat tip: Bone for the name)

The PAX were divided into groups by careful scientific analysis of fitness level, blood O2, cognitive evaluation, and counting off by twos. The objective for each team was to move a coupon from one endzone to the other. Each point allowed the PAX to move the coupon one yard. To earn points, PAX were allowed to choose their exercises, with increasing points given to exercises of increasing difficulty. The exercises were:

1 point: 2 Merkins

2 points: Bear crawl to the 10 yard line, 20 Bobby Hurley’s

3 points: Bear crawl to the 20 yard line, 10 squat thrusters

5 points: Bear crawl to the 30 yard line, 5 man makers

8 points: Bear crawl to the 40 yard line, 20 yard traveling burpees

After the first round, degree of difficulty increased for another round where points awarded were 1, 2, 3, 4, and 5.

GAME #2: Get Off of My Lawn!

Still dividing into two groups, the coupons were even split with half on each sideline. The objective was to get all of the coupons to the other team’s sideline. To move a coupon, the PAX had to do an exercise of their choosing. As the exercises got easier, they got longer to incur a greater time penalty. The exercises were:

-10 Burpees

-20 Frog jumps, 10 SSH

-20 Carolina dry docks, 20 SSH

-15 Flutter kicks IC, 30 SSH

-30 LBCs, 40 SSH

After generous helpings of both mumblechatter and shenanigans, it was time for Mary.

MARY: WWIIs, toy soldiers, flutter kicks

COT: We talked about the F3 Mission Statement: Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

And the F3 credo: Leave no man behind, but leave no man where you find him.

Both are important aspects of why we meet and what we do at stupid hours of the morning in all kinds of weather, but are also valuable thoughts in other aspects of your life. Plant. Grow. Serve. Leave things better than you found them. Aye!