Category: Patriot

AO: The Patriot

QIC: Flutie Flakes

The PAX: Hightower, Fish Fry, Speedo, Prince Harry, Breech, Soot, Flutie Flakes (Q)

6 Yorktown Vets and one Site FNG (Breech) decided to skip the Fatrsack and showed up (knowingly or unknowingly) for my AO VQ. Here’s what happened:

Warm Up:

SSH X20

IW X 15

Peter Parker x10

Parker Peter x10

Merkin x10

Low Slow Squat x 20

Partner Work:

Choose a partner, size does not matter

Up and Over (X10)
Partner 1 Plank while Partner 2 jumps over out-stretched legs and then army crawls under Partner 1. Flapjack

Partner Hand Slap Merkins (X20)
High 5 on the up

Leg Throws (x10)
Partner 1 gets on his Six and reaches behind him to grab the ankles of partner 2, who is standing above him at his head. Keeping ;the legs as strait as possible, Partner 1 throws Partner 2 legs to the ground. Left, center, right…That’s one. Do 10, then Flapjack

Musical Interlude: Thunderstruck

SSH during entirety of the song, except when you hear “thunder” do a Burpee (yes, it sucks!)

Mosey to track

Catch me if you can (1 lap)
Partner 1 runs, Partner2 does 5 Merkins and sprints after P1. When he catches him, P2 does 5 Merkins.

Mosey to the Wall

People’s Chair with Shoulder Press

Bals to the Wall and 5 Merkins

Donkey Kicks (x15)

People’s Chair with alternating Leg Raises

Mosey back to Center circle

Jack Webb ladder
1 Merkin, 4 shoulder presses; 2 Merkins 8 presses….Up to 7 Merkins and 28 presses and back down

Round of Mary

COT with Video Name-o-Rama

 

AO: Patriot on 9/5/18

QIC: Jenner

The PAX: Subprime, Major Payne, Flutie Flakes, Prince Harry, FNG BP, Soot, Noodle, Bone, Jenner

Warmup:
20 SSH, then Imperial Walkers, Cherry Pickers, and Arm Circle stretches. Followed by sideline to sideline high knees, butt kickers, and a jog.

The Thang:

So this concept is still developing, but I like to call it Pick Your Poison. The premise is you throw out a quick exercise like a sprint along with a technical exercise like a Release Alternate Shoulder Tap Merkin, and have the Pax decide which one they think they can do faster. Pax split and do both, but compete on their chosen exercise last. Underlined exercise won. Losers do 8 burpees. Winners do only 4 burpees.

1. 10m and 20m shuttle run vs 15 Release Merkins
2. 2 different stair runs vs 40 Release Merkins; then mosey over towards the Toy Box
3. Sprint to wall for 5 Dwight Howards vs 15 Release Alternate Shoulder Tap Hang Pulls; mosey over towards dugouts
4. Sprint to do 10 pull-ups vs 25 Release Air Squats (it was a tie!)
   • Release Air Squat: go down in the full body air squat position and touch the ground in front of you, then you fall back on your hands and raise both feet off the ground, and then return to standing position. That’s 1 rep.

Then split into 3 groups and do a Squad Shuffle. Throw out 3 exercises of equal length.

1. Sprint and do 12 dips on bicycle rack
2. Sprint and do 8 leg pistols each leg
3. Perform 5 regular Pull-ups and 5 Release Pull-ups
   1. Release Pull-up: Pull chin up over bar and lower your body and at the bottom, tap your thigh with each hand. That’s 1 rep.
4. Each team does each exercise, keeping track of which team finishes 1st, 2nd, and last so, time permitting, overall winner can dole out penalty burpees.

Mary:
Round of Mary included Flutter Kicks, American Twists, LBCs, Elbow to Opposite Knee Crunches, Plank and touch opposite foot with each hand.

COT:
Wanted to juxtapose the fast and quick exercises with the technical and slow exercise, and choosing which one with number of reps could be done in less time is similar to how we approach problems in life. Some times, an issue is worth just diving in and tackling without much thought or preparation. Other times, a challenge is worth thinking about and analyzing before getting started. We should all be aware of when these approaches should be used and just like coming out in the gloom to work on our health and our bodies, staying sharp mentally and making the right choices also helps us become better leaders at work, home, and in our communities.