Date: 2025-09-03
AO: thepatriot
Q: Lazlo
PAX: Rim Fire, Boardwalk, Memento, Tea Party, citrus, Maguire, DoorDash, Smokey, CableGuy, Gherkin, Ice Tea, Bob the Builder, Strange Brew, Piano Man, Skymiles, Big Short FNGs: None
COUNT: 17
Today was the last Patriot workout before oh-crap-it’s-IPC-again. So we did some work today but hopefully nothing that will leave a mark. Friday will be different. Unless you’re Gherkin – props for knocking out TG10 first. That wasn’t an easy one.
Also – it was great to see Skymiles back out in the gloom. Welcome back!
WARMUP: SSH, imperial walkers, hillibillies, Michael Phelps, moroccan night clubs, cherry twist, willie mays hayes, tempo squats, tempo merkins, down dog
THE THANG: Rock, Paper, Scissors. A game of pure skill. The PAX broke up into three stations: upper body, lower body, and core. Two PAX shoot. The winner assigns an appropriate exercise to the loser, runs to the 50, backwards run to the next station to pick up a new partner. The loser does AMRAP until a new partner arrives.
Exercises included merkins, dry docks, shoulder taps, dips, lunges, squats, monkey humpers, smurf jacks, LBCs, WWIIs, v-ups, super mans.
Gherkin was the first to make two loops through the stations, and was crowned king.
Next: Jack Webbs. PAX bear crawl to the 10, do 1 merkin and 4 overhead claps. Bear crawl another 10 and increment by 1 and 4, reaching 10 and 40 at the other end zone.
Then: Lt. Dans. Lunge to the 10, do 1 reverse lunge (cadence) and 4 body weight squats. Increment to the other end zone.
MARY: flutter kicks, American hammers
ANNOUNCEMENTS: IPC on Friday. Stair climb with options.
COT: The Q gets in a bit of a rut thinking about gratitude. That’s OK, but it’s nice to think beyond the usual list. So take a minute and think about something big or small that you are grateful for, but sometimes forget to acknowledge.
Tags: thepatriot, Rim Fire, Boardwalk, Memento, Tea Party, citrus, Maguire, DoorDash, Smokey, CableGuy, Gherkin, Ice Tea, Bob the Builder, Strange Brew, Piano Man, Skymiles, Big Short
F3 The Capital 