Category: Uncategorized

DATE: 2021-06-16
AO: Loco
Q: Supertramp
PAX: MicroChip, Ape, Bolt, Shute, Cutter
FNGs: None
COUNT: 6
WARMUP: Soft Serves, Pickle Pointers, Don Quixhotes, Run
THE THANG: Partner workout with one partner running while the other completes 12 Coupon Deadlifts, 9 Coupon Goblet Squats, 6 Coupon Overhead Presses, and 50m Farmer’s Carry. When the runner returns, he picks up where the lifter left off in reps.
MARY: Baby Shark Ab Challenge followed by Big Boy Situps, Snow Angels, Breakdancers, 60 count Plank, and American Hammers ANNOUNCEMENTS: VQ week almost done with @Ape VQing on Friday
COT: Gratefulness for support in preparing to Q, from those shoulder to shoulder with me and from above.

DATE: 2021-06-16
AO: Loco
Q: Refueler
PAX: Gigawatt, Dial-tone, Bobcat, Banjo (WV), Brisket, Rikers, Nolan, Scranton, Gilligan, Damien, Inglewood, Pre, Silver, Hoff, CrotchRocket, Beaver Nugget FNGs: None
COUNT: 17
WARMUP: SSH, Michael Phelps, Arm Circles, Side Lunge, Fwd Lunge, Downward Dog, Kobra Kai
THE THANG: 17 HIMs chose the RED Pill of acceleration and joined in the LoColympics in the awesome Purcellville gloom today! 4 Teams of 4 High Impact Men took on 5 challenges at 5 minutes per challenge. The 50lb bag carry + AMRAP Squats, 70lb bag drag + AMRAP sit ups, 35lb coupon carry + AMRAP coupon curls, 2×25 lb each water jug lug + AMRAP merkins, and the Overhead beam carry + Lunges. FINAL EVENT was an appoximate 200yd sprint to the hilltop posted shovel flag. MARY: LBCs, Snow Angels, and 100 Count High Plank
ANNOUNCEMENTS: 3 Year Capital anniversary convergence this Sat/19 June @ 0700-0900.
COT: “It’s In The Daily” – Luke 9:23 “Whoever wants to be My disciple must deny themselves and take up their cross DAILY and follow ME”. As High Impact Men, we must focus on the daily. Each and every day we must choose to walk with our Sky Q – Jesus Christ, we must daily choose to love our wives well and serve/encourage them (and make sure they hear those words “I love you”), we must daily choose to be gracious with our kids and to be there for them, we must daily choose to pursue and accelerate in our fitness and make a choice to pursue a healthy lifestyle. High Impact living is not a one time event but is realized in our daily choices to accelerate our be in a state of inertia. CHOOSE DAILY to FOLLOW JESUS, Love Your Wife, Graciously Love and Lead your kids, and Accelerate your fitness.

DATE: 2021-06-16
AO: Patriot
Q: Fish Fry
PAX: Bodett, Undertow, Booking, CableGuy, Wedding Singer, Spokes, Bone, Jenner, Lucius, Lazlo FNGs: None
COUNT: 11
WARMUP: SSHs, LBACs, Imperial Squatwalkers, Monkey Humpers a.k.a. Hightowers, Calf Raises, Bear Crawl forward, crawl bear back, gorilla walk forward, crab walk back
THE THANG: Pax enjoyed board games and games of chance to exercise their competitive spirits.

Game 1, with a board set up with cones on the goal lines and 25 and 50 yard lines, teams rolled two dice–one to pick the location and the other to pick the multiplier of the exercises. For each cone completed, teams collected disk for one point. Oh yeah, and if two teams landed on the same cone, then the first team to finish got to steal the other’s points.

Cone 1: 5 Burpees X roll, Cone 2: 5 Merkins X roll, Cone 3. Monkey Humpers 5X roll in cadence, Cone 4. Calf Raises 5X roll in cadence, Cone 5. 5 Star Jumps X roll Cone 6. 5 Imperial Squat Walkers X roll

In game two, contestants raced around cones based on the movements described by moving forward the spaces rolled on the die with the movement described on the cone. Collect a point for each cone landed on: Cone 1: Bear Crawl, Cone 2: Crab Walk, Cone 3: Broad Jumps Cone 4: Crawl Bear, Cone 5: Gorilla Walk, and Cone 6: Gorilla Walk

Finally, we turned to games of chance with a modified craps. Contestants took turns with their chance to roll the dice and choose the reward or punishment:

7 & 11 on first roll is 7 or 11 LBCs
2, 3 or 12 loses and Pax do 10 man makers
After that, have to roll the same number again before rolling a 7. 4 Squat Thrusters
5 Tricep Extensions
6 Bent Over Rows
8 Sumo Squats
9 Atlas Shrugs
10 Curls

Exercises accumulate for each roll.

MARY: Flutter Kicks, Pike Ups
ANNOUNCEMENTS: 3 year anniversary of The Capital F3 at Roosevelt Island at 0700 on Saturday June 19th. 2F event to be set up by bone. Tubing on June 26th. See Jenner’s post for details.

COT: “The test is not a complex one: when the alarm goes off, do you get up out of bed, or do you lie there in comfort and fall back to sleep? If you have the discipline to get out of bed, you win—you pass the test. If you are mentally weak for that moment and you let that weakness keep you in bed, you fail. Though it seems small, that weakness translates to more significant decisions. But if you exercise discipline, that too translates to more substantial elements of your life.” ― Jocko Willink, Extreme Ownership: How U.S. Navy SEALs Lead and Win

Those who got out of bed today and competed had their first step to victory. Now apply that discipline to your spiritual life by doing things like reading your Bible and praying, leading and disciplining your family, and by apply discipline and structure at work.

DATE: 2021-06-16
AO: Compound
Q: Hightower
PAX: El Niño, Derecho, Roddick, 2 percent, Popeyes, Zeus
FNGs: None
COUNT: 7
WARMUP:

15 CC SSH, Good morning, Arm circles forward & reverse, Downward Dog, Hip Flexor. Fellowship jog to Strawberry Fields

THE THANG:
High knee step up, 20 count followed by tricep dips, 20 count. Then continue jog into Target parking garage. starting on the bottom
Round 1:
10 burpees, run up to mid level
10 shoulder tap, Balls to Wall
Run up to top level, Wall sits, each PAX continues to count to 10. Ricky Bobby around top level, then down the ramp
Round 2:
20 burpees, run up to mid level
20 shoulder tap, Balls to Wall
Run up to top level, Wall sits, each PAX continues to count to 20
Ricky Bobby around top level, then down the ramp, followed by fellowship jog back to field.

MARY:
Rotating round of Mary led by each PAX

ANNOUNCEMENTS:
3 Anniversary Sat at 0700 at Roosevelt Island
Best of luck to Deracho, heading up to Maine to visit his mom for summer.

COT:
Mental health, plea to PAX to check in with one another to improve our 2F. We don’t know what’s going on with each PAX at home, these workouts could be the best part of their day, who knows? Shared story of LoCO family, mom and 3 daughters left behind. 3F channel has more details and link to GoFundMe if you’d like to help this family.

DATE: 2021-06-15
AO: Delphi
Q: Nano
PAX: Hightower, Wham-O, YNAB, Zeus, Rambler, swish, Switch, I-Beam, Dunder, Ashe, Hoolihan FNGs: Jalopy
COUNT: 13
WARMUP: SSH, Michael Phelps, Willie Mays Hayes, cherry pickers, downward dog.

THE THANG: After warmup, The packs set off for two labs of Ricky Bobby’s then lined up on the end line for some deconstructed suicides. We started with the 20 yard line out and back, then lunge walked with our coupons to the 20 yd line. Add the 20 yard line we did 20 Burpee’s.. Then we ran to the 40 yd line, back to the goal line, back to the 20, then from the 20 to the 40 we did a bear crawl with our coupon. This trend continued all the way to the hundred yard line and at the 40 we did 40 SSH in cadence, at the 60 it was 60 merkins, Then 80 air squats and we finished it off with 100 mountain climbers on the end.

For the return we walked with our coupons 5 yards then did one row one curl one overhead press and one tricep press then went on to the 10 yard line where every thing was implemented by one. We made our way back to the 50 yard line for Mary.

MARY: Freddie Mercury’s, American hammer twist, super bands, row boats and canoes, LBC’s, the alphabet.

ANNOUNCEMENTS: Don’t forget about the three year anniversary on Saturday.

COT: On this day in history June 15, 1215 it was the day that the Magna Carta was signed by king John. This was the beginning of individual rights, the limitations on government, and the foundation of what we now call the United States government.