Category: Uncategorized

AO: The Patriot

QIC: Lucius and Lazlo

The PAX: Bone; Cable Guy; Choo Choo; Citrus; Elvis; Infinity; Grease Monkey; Maj. Payne; Mayberry; Road Kill; Slap Shot; Sticks; Sunshine; Three Mile; Wedding Singer; X-Ray (FNG)

WARM UP: SSH; Windmills; LB Arm Circles; Downward Dog; Moroccan Night Clubs; Mosey (w/ 75 meters of butt-kickers).

THE THANG:

24-7s: PAX lined up on field (on the numbers), performed 24 reps of an exercise; ran 35 yards across field (to numbers on opposite side), performed 7 burpees; ran back; and regrouped. They did this 7 times (one for each day of the week). 24-rep exercises included: Merkins; Lunge Steps (IC); Dry Docks; Body Weight Squats; Peter Parkers; Squat Jumps, and Air Presses. Body Weight Squat rest exercise to pick up the six. PAX completed 490 yards of running, 49 burpees, and 168 exercise repetitions.

Long Walk: PAX carried cinderblock around the perimeter of football field via either Overhead Carry or One-Arm Farmer carry. PAX performed 10 Squat Thrusters, Curls, or CB Swings at each corner (PAX’s choice). Every time a PAX put down his block down or changed carry position (not at a corner), he performed 5 Merkins. Repeat until complete.

THE MARY: Flutter Kicks; LBCs

CIRCLE OF TRUST:

First thought: They say the days are long, but the years short. Each day seems to stretch forever, but months, or even years, pass quickly. YHC has found this truth amplified by working at home during COVID-19 office and school shutdowns. To combat this slide, remember that each day, and each week, contains many hours. We get 168 hours a week—like the 168 repetitions we performed this Gloom. Consider how you want to spend your 168 hours this week. Then execute.

Second thought: In developing this Gloom’s workout, YHC consider several alternatives that would either crowd PAX together or require excessive switching of cinderblocks between PAX. Concerned about safety, YHC reached out to PAX for advice. This led to a stronger, safer beat-down. Many thanks to Maj. Payne, Sunshine, and Lazlo for helping put it together. Don’t forget to lean on your support system in these challenging times.

AO: Olympus

QIC: Pop Fly & Slapshot

The PAX: Ashe, Magic, Zeus, Monk, Glee, Ba Da Boom, Infinity, Grease Monkey

WU:  SSH, Mountain Climbers, Merkins, WMH, Cherry Pickers, Cobra and Calf Stretch

The Thang: 
Round 1: Climb the Stairs
— 3 rounds across Up and Down and across the Home stairs
— Active Rest after each round consisted of: 20x Merkins (Rd 1), 10x 1.5 Squats – 4 Count (Rd 2), and 100 Calf Raises (Rd 3)

Round 2: Killer Bs (20 yds)
— Broad Jump 10 yards. Perform 10 Burpees, 10 BBSUs, 10 Bonnie Blairs (single count)
— Broad Jump 10 yards. Perform 10 Burpees, 10 BBSUs, 10 Bonnie Blairs (single count)
— Bear Crawl back 20 yards to start

Round 3: Hockey Training (With Partner)
— The Field was laid out in a hockey rink 200ft x 80ft
— 1st Period:
– PAX 2 does 10x each of Squats, Lunges, Dips, and Step-Ups – as many times as possible while PAX 1 does:
– PAX 1 (a) sprinted to the 15yd line, performed 20 SSH / Reverse run to Goal Line – 20x SSH. (b) Then sprint to the 30yd line – 15 Merkins / Reverse run to goal line – 15 Merkins. (c) Then Sprint to 45 yd line – 10 squats / Reverse run to Goal Line – 10 squats. (d) Then sprint to opposite 40 yd line and sprint back.
– PAX Switch and PAX 2 does what partner did and vice versa
— 2nd Period (2x):
– PAX 2 does flutter kicks while PAX 1 does:
– PAX 1 (a) sprinted to opposite 40 yd line, perform 5 squats. (b) reverse run 15 yards, perform 5 squats, (c) forward sprint (back towards start line) 15 yards, perform 5 merkins, (d) sprint to goal line.
– PAX Switch and PAX 2 does what partner did and vice versa
— 3rd Period:
– PAX 2 does hand-release merkins while PAX 1 does:
– PAX 1 (a) sprinted to opposite 40 yd line, back to goal line. (b) sprint to your 45 yard line, back to goal line (c) sprint to 30 and back (d) sprint to 15 and back.
– PAX Switch and PAX 2 does what partner did and vice versa

Round 4: Baseball Training
— PAX threw various baseball sized objects 100 yards down the field, chased them down and brought them back
— While partner(s) were chasing after their balls, PAX alternated between dips and squats

Mary: Flutter Kicks, the Glee, Freddie Mercuries, Leg Lifts, Mountain Climbers, Merkins, Dying Cockroaches, Shoulder Taps, Bi-lateral Arm Raises (aka Chicken Wings), 6 Inches.

COT: When it’s your time to lead, you’ll be find. No one else knows your plan. So be confident, be strong, and be caring; everyone else will follow.

Q- Chew Toy

PAX- Counselor, Hachew

Warmup

10 Merkins

10 diamond Merkins

10 wide Merkins

15 monkey humpers

10 windmills

1/4 mile mosey

4 rounds

45sec 15 sec rest

Plank kickthrough

Shoulder presses

Jump lunge

Gas pump

Bent rows

High knees

Pulse ups

Block Curls

Sprint

30 yd out and back Cindy duck walks

Announcements: Iron PAX is coming!! Get signed up! It’s a great way to have some friendly competition but push yourself to limits that you didn’t know you had.

More than 100 years ago Ford built something that revolutionized the world today, let’s do something today that will revolutionize our world 100 years from now

WaR
[ ] SSH 4×20
[ ] Merkins 4×20
[ ] Copperhead Squats 4×20
[ ] LBACs: Forward, Seal claps, Chinooks, reverse…hold between each for 10sec..4×20 each
[ ] Lap

Thang- 12s
[ ] Burpee (start w/ 1 and go up)
[ ] Lt Dan (start w/11 and go down)

MoM
[ ] Flutter kicks 4×20
[ ] Planks 10sec hold
[ ] Nolan Ryan 4×20
[ ] Randy Johnson 4×20
[ ] Planks 10secs hold

AOITB!

Moleskin: There was minimal mumble chatter from the PAX today but the boys were getting after it today. Solid effort by all!!!

COT: YHC closed out with a prayer to stay on the path, get folks back on the path, for the injured to get stronger, and to be there for all!

Thank you men for the opportunity to serve!

Aye!!

Countdown

AO: #thepatriot

QIC: @Infinity

The PAX: @Infinity, @Choo Choo, @Fish Fry, @Deflator, @Pong, @Grease Monkey, @Bone, @Sunshine, @Mayberry, @Styx, @Cable Guy, @Spokes, @3 Mile, @Jag, @Elvis, @Major Payne, @Lucius

WarmUp: 20 Air Squats, 10 Arm Circles each direction, 20 Windmills, 10 Hand-release pushups, 1/4 Mile Mosey

The Thang: Death by 10m (EMOM 100yd Sprint, add 10yds each time up to 200yds), 35 Standing Long Jumps, Catch Me If You Can (partner up) – 200yds, Walking Lunge 10 yds, 10 Hand-release pushups, Walking Lunge 20 yds, 10 Dry Docks, Walking Lunge 30 yds

Mary: 20 Sit-Ups, 20 American Hammers, 20 V-Ups

COT: In this workout, we focused on good form, even at the expense of quickness. Using proper form in a workout yields better results and provides a more meaningful workout. Sometimes, we are tempted to take shortcuts, but we take them at the expense of getting a workout. Just as in workouts. Often, we are tempted to just submit the paperwork without doing a proper review, to just do it for our children vice teaching them, or to ignore our partner rather than talking through a disagreement. Expediency leads to mediocrity, and mediocrity is not part of the F3 ethos–success is. Next time you are confronted with a challenge, ask yourself whether you are pursing meaning or expediency, and choose the meaningful approach. Pursuing what is meaningful (not what is expedient) will lead to more success, fulfillment, and happiness in all aspects of life.