Category: Patriot

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The Circuit Arena

AO: The Patriot

QIC: Maj Payne

The PAX: Lucius, Fish Fry, 2 Percent, 3 Mile, Jenner, Ozark, Vila, Jag, DR PAX Gerber from F3 Puget Sound, Lazlo, Murdock, Sticks, Wild Thing, Elvis, Vegan

The temps are falling, but the PAX keep showing up for a righteous beatdown! On a dank Monday gloom, 16 PAX posted for some serious circuit work. Here’s what they did…

WU: Follow me! Mosey around the track to far side for 15 x SSH, mosey another 200m and knock out 15 x IW, then up and out of the stadium for 10 x WMH.  Continue on to the school parking lot for 10 x BWS, then move around the b-ball court and  bear crawl / lunge walk alternating at light posts past the tennis courts. Once all are caught up, knock out 5 x burpees.  We’re starting to get warmed up, so mosey on to our destination — the Arena!

ME: The super circuit. Somehow, YHC guessed correctly and had exactly the right number of stations for the number of PAX this A.M. No idea how that fortune of fate occurred, but it worked out perfectly.  Two times through the circuit with a round of SSH in between sets.  the PAX decided to adjust the 15 x sandbag pullovers and 15 x wall balls down to 10 x each to avoid bottle necks. Timing worked great otherwise.

Station 1: 10 x burpee
Station 2: 30 x SSH
Station 3: 15 x KB swing
Station 4: 15 x Wall ball
Station 5: 20 x Merkin
Station 6: 15 x KB goblet squat
Station 7: Run up the stairs and 20 x Bonnie Blairs
Station 8: 20 x flutter kicks
Station 9: 15 x Sandbag pullovers
Station 10: 15 x Aussie Push-up
Station 11: 30 x LBC
Station 12: Bear crawl down three picnic tables, lunge walk back
Station 13: 20 x Derkins
Station 14: 15 x Box jump
Station 15: 30 x Battle rope
Station 16: 15 x Sandbag press

COT: Time expired after the second set, so no time for Mary. It’s always an honor to lead this group. the PAX is what pulls YHC out of the fartsack each morning, and the brotherhood is strong. Take that energy and go out to spread it in your world, being a better brother, father, son, neighbor, and work colleague. It’s so important to do whatever you can to make the world a bit better wherever you stand.

Aye!

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Bleacher Creatures

AO: The Patriot

QIC: Lazlo

The PAX: Buffet, Dr. D., Lucius, 2%, Vila, Horse Punch, Prenup, Bone, Sunshine, Speedo, JAG

This time of year I start getting antsy for football season to start. So we spent some time in the bleachers today.

WARM UP: SSH; imperial walkers; cherry pickers, arm circles; social lap

THA-THANG: 

-PAX lined up in front of one of 11 stations, plus one runner that starts after station 11. The runner went down the ramp, up/down the stairs, then across the bleachers to relieve station 1. That PAX relieved station 2, and so on. The stations were: walking lunge up/down the bleachers, racoon crawl, toe taps, inverted plank, dips, 2 burpees then up/down the steps, derkins, sit ups (feet under row 2), broad jump up the steps, inchworm, walking plank.

-Next, the crowd got excited and started a wave. PAX lined up facing the field in plank position. PAX at the end of the line did a merkin, then broad jumped over the other PAX to the end of the line. Did this from mid field until we reached the end of the stadium.

MARY: Penguin crunches, toy soldiers, flutter kicks, and LBCs

COT: Keeping the football theme, we read a quote from Lou Holtz: “Winners embrace hard work. They love the discipline of it, the trade-off they’re making to win. Losers, on the other hand, see it as punishment. And that’s the difference.” Nobody makes us get up to meet in the gloom. It’s the discipline that it takes to become a better person. Which makes us all winners in the eyes of Coach Lou, and your QIC.

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Giddy Up!

AO: The Patriot
CO-Q: Prenup/HP

The PAX: Prenup, HP, Dr D, Lazlo, FishFry

Warm up: SSH plus several other fun exercises

The Thang:

Mosey to pull up fence.
Measurement Monday 10 min AMRAP
-300M sprint
-100M bear crawl
-Max Pull Up
-30 LBC

On whistle report to center of field circle

Break into 10 Min Bear/Crab Soccer

On Whistle report to prepositioned blocks

IronPAX 10 min AMRAP
-10 cinder block thrusters
-10 Pushups
-10 Leg lifts (with block overhead)
-Shuttle run to opposite side of circle

Mary: Various fun abdominal exercises

COT: Push yourself hard and it pays off.  Never quit.  Do better than the day before.

 

 

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Eggs-streme Eggs-ercises!

AO: The Patriot

QIC: Maj Payne

The PAX: Poe, Lucius, Lazlo, Subprime, Bone, Traveler, Nano, Jenner, Sam Adams

With it being Good Friday and on the verge of Easter (and Passover) celebrations, it seemed appropriate to YHC that an egg hunt was in order. 10 PAX beat back the gloom and climbed out of the fartsack on this balmy morning for some good old fashioned fun.

WU: Quickly count off (with the added complexity of having to remember your number), then all PAX take an easy lap around the track. Circle up in the center of the field, for the fairly standard — 25 x SSH, 10 x IW, 10 x LBAC front and rear and 10 x Merkins.

The Thang:

The Egg Hunt required “Hide and Seek” skilz (minus the hide part) of an eight year old, which exceeded the abilities of at least some of the PAX.  In the wee hours of the gloom, YHC, placed 16 plastic eggs around the turf field, each containing an exercise and rep count. The rules were for one PAX to hunt while the rest did an exercise while waiting. When the seeker returned with his egg, PAX would complete the exercise and number of reps designated, then he would be responsible for calling the next exercise for the PAX to perform while the next seeker went on his hunt. Nano was up first, and thankfully the exercise was the SSH, because it took a minute or three for him to break the ice (so to speak) and find that first egg. All worked out though, and he found the golden egg with the 50 yd bunny hop!

The eggs-ercises (not necessarily completed in this order, but mostly):

  • Bunny Hop – 50 yds (mosey back to midfield)
  • Carolina Dry Docks – 25
  • Squat Jump – 30
  • Burpees – 10
  • Lunge Walk – 50 yds (mosey back to midfield)
  • Merkins – 15
  • Bear Crawl – 50 yds (mosey back to midfield)
  • LBCs – 50 IC
  • Burpees – 20
  • Squat – 50
  • Mtn Climber – 30 IC

After 11 rounds, Lucius was ready to go, and began the COT count off early in anticipation of finishing. No such luck, brother! Time was getting short however, and there were still eggs to find, so YHC told PAX to scatter to find the remaining eggs for one minute. After about 15 seconds, the more skilled of our lot had found a couple eggs, so YHC decided to shorted the mass egg finding period to 30 seconds to help extend the fun. Lazlo led with counting Heels to Heaven – 30 IC (Not familiar with the exercise, he originally thought perhaps he had “won” Good Friday) & then Bone led the PAX through 20 x Merkins.

Three more eggs were still in the wild, so all PAX again returned to the hunt, finding the last (one of which fell outside the boundary area). With time almost over, the group decided that we’d finish with one last hurrah, choosing between
Alternating Shoulder Taps – 25 IC, Burpees – 25 and Merkins – 25. Voting ensued and by a close margin (wink wink), 25 Alternating Shoulder Taps IC won out. Burpees, as one could imagine, potentially came in a very close second. Nano led the PAX for this final egg-ercise!

COT: Today is Good Friday — a day where we recognize Jesus Christ’s crucifixion. His sacrifice for us all reminds us of many things, but also that we each have something to give, no matter how big or small, to those around us. We sacrifice our time, our resources, our brotherly love and more. It’s important to give back to others, and so let’s all now go out into the world and do that in whatever way we can. Aye!

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Murph Prep

AO:  The Patriot

QIC: Hightower

The PAX:  MajPayne, Jenner, Subprime, DrD, Prenup, Bone, Noodle, SamAdams, Prius, Buffet, Lazlo, Lucius, Deflator, FNG Trolley and Visit by Speedo

 

Warm-up:  2 Fellowship laps around the track, then 30 cadence SSH’s, Good Morning, Rockets, and Calf stretches, followed by mountain climbers.  Then crossed the athletic field via high knees, butt kickers and karaokes.

 

The Thang:  YHC described the Murph WOD, named after Medal of Honor Navy Seal that died in Afghanistan in 2005 and avid crossfitter, 1 mile run followed by 100 pull-ups, 200 push ups, and 300 air squats, followed by 1 mile run.  This WOD is nationally done on Memorial Day in honor of Murph.  So today’s workout will be prep for upcoming Murph!

The PAX split into 3 groups, first group performs 10 pull-ups, second group performs 20 push-ups, third group performs 30 air squats.  Rotate until each group completes each station.  Hold in plank position until all PAX complete.  Then group run for 1 lap around track.  Jack rabbits hold balls to wall until the last man arrives.  Rinse and repeat the 3 stations followed by lap around the track.  Group knocked out 4 rounds until time ran out.

 

Mary:  50 count LBC’s followed by 25 cadence count flutter kicks.

Circle of Trust:  Taking donations of shoes in support with FIA for Soles4Souls, drop off to MP or HT before end of April.

New site launch Tues, April 9, at Washington & Lee high school led by new Site Q Traveler.

Upcoming F3 events for Spartan Stadium in May and Tough Mudder in June, look on Slack for team and registration.

2F outing scheduled for Thurs, April 25 in Fairfax, location still to be determined.  YNAB co-Q with Bone