Category: Uncategorized

AO: The Patriot

QIC: PopFly

PAX: Brown Bag, Cable Guy, Citrus, Fish Fry, Lazlo, Bone, Bambino, Sticks, Sunshine, Three Mile, Wild Thing, Choo Choo, Lucius, Jag

Warm Up: SSH; Hillbillies, WMH, Hand Release Merkins, and Glees

Tha Thang: 15 Strong for a wee bit of a leg focused workout in the Gloom

Round 1 (The Warm Up): Dora 1-2-3: As partners, PAX completed 100 Merkins, 200 LBCs, and 300 Squats. One partner performed REPS while #2 Partner would run backwards to the 50 yard line and sprint back to the goal line. The low plank was held by all until all PAX completed their warm up.

Round 2: The Al Gore Ring of Fire:  
1) 10 Squats: The PAX, while in an appropriately distanced circle, held the Al Gore squat position while each PAX performed the rest exercise – 10 Squats. Once each PAX had completed their rest exercise, they returned to the Al Gore until all PAX completed their 10 squats
2) 150 Calf Raises
3) 5 Squats: PAX held the Al Gore squat position while each PAX performed the rest exercise – 5 Squats.

Round 3: Leg Time: 8 Minutes  
Starting at your goalline:
1) Backwards sprint to 30 yard line / 30 squats
2) Lunge Walk to 20 yard line / 20 Bonnie BLairs (single count)
3) Reverse Lunge to 10 yard line / 10 Jump Squats
4) Broad Jump to Goal Line / 1 Burpee
Repeat as many times as possible in 8 minutes (At this point, PAX had determined we were working legs today. PAX responded well.)

Mary: Toy Soldiers, Freddie Mercuries, Scissor Kicks

COT: YHC has been thinking about the Nationals and going 1-0 each day. Small wins, big wins, it doesn’t matter. Take the wins when you get them and take them into the community because the community will feed off you. Everyone needs a win now and then, so go 1-0 today and every day.

AO: The Patriot

QIC: Lucius

PAX: Brown Bag, Cable Guy, Citris, Fish Fry, Fuzz, Lazlo, Maj. Payne, Mayberry, Spokes, Sticks, Sunshine, Three Mile, Wild Thing

Warm Up: SSH; Don Quixotes; Downward Dogs; Cobra Commanders; Merkins; LBAC (fore); LBAC (aft); Moroccan Night Clubs; Overhead Clap

Tha Thang:

Chess Men: Ben Franklin wrote that the “game of chess is not merely an idle amusement; several very valuable qualities of the mind, useful in the course of human life, are to be acquired and strengthened by it … .” The PAX strengthened themselves by completing the following chess-inspired moves across the board :
– Rook: overhead CB carry (55 yards; mosey back);
– Knight: two broad jumps jumps forward; one to the side (55 yards; mosey back);
– Bishop: side shuffle (55 yards out; 55 yards back);
– Queen: traveling burpee (55 yards; mosey back);
– King: 2x lunge walk, 1x squat, 3x air press (move one one square at a time, sit on a throne, raise arms in triumph) (55 yards; mosey back); and
– Pawn: bear crawl (55 yards; mosey back)

Twenty-One: The PAX played black jack, drawing cards to determine the number of repetitions of: CB overhead press; CB bent-over row; CB swings; Atlas shrug (with CB); and CB curls. The PAX performed the rep count drawn, then ran 55 yards and completed the number of burpees required to get to 21. Drawing more than 21 was discouraged by performing all the reps, bear-crawling 55 yards, then performing 10 burpees. The PAX repeated the exercises twice.

Mary: LBCs; Flutter Kicks

COT: In spending time with my school-age sons recently, YHC has been struck by how much we (both young and less young) learn by playing. Consider where in your life you can play more and perhaps learn something in the process.

AO: The Patriot

QIC: Maj Payne

The PAX: Lazlo, Tea Party, Wedding Singer, Cable Guy, Brown Bag, Fuzz, Spokes, Bone, Lucius, Citrus, Sunshine, Sticks, 3-Mile, Coconuts

Following our nation’s 244th birthday celebration weekend, 15 HIM pushed themselves out of the fartsack and gathered for a summer grassy mess beatdown as the gloom melted away into another steamy F3TheCapital morning. The following is a true story.

WU: SSH, IW, LBAC front and rear, WMH, Cherry Pickers, because you pick cherries up off the ground after they fall from the tree, BWS and of course, Merkins.

The Thang:

Wall sit in preparation for a gauntlet of fun. PAX alternate bear crawl and lunge walk approx every 10 yds along the track curve to the snack shack. Once all PAX gather again, broad jump to the scoreboard, then traveling burpee out of the stadium grounds.

Mosey to the baseball fields and stop just short for a quick round of conveyor belt 11s. Odds to the bottom, Evens up top. Alternate between shoulder tap Merkins and Bonnie Blairs. 10 and 1, 9 and 2, and so on. Run straight down, Diagonal up.

Mosey onto the never-before-used-by-F3TheCapital wet grass baseball field for a build-up four corners. PAX 1-4 to far corner, 5-8 to other far corner, 9-12 to near corner and 13-15 to other near corner. Start with 10 x Burpees. Rotate. Then 10 x Burpees and 20 x Carolina Dry Docks. Rotate. 10 x Burpees, 20 x Carolina Dry Docks, 30 x Jump Squats. Rotate. 10 x Burpees, 20 x Carolina Dry Docks, 30 x Jump Squats, 40 x LBCs.

With time running short, and all PAX completely covered in wet grass, time to head back to the start point. Along the way, we called “Grenade” and dropped to the ground to ensure we fully embedded the grass. Then recover and sprint back to the stadium.

Mary: 25 x Flutter Kick!

COT: It’s important to get outside and push yourself. In fact, we all need to do things that scare us a bit. Set goals that you’re not sure you can accomplish. Push yourself. After I listened to a recent Spartan Up podcast, I was inspired by what they had to say. I hope you are too. (On the field, I said Strength in Numbers, a Spartan Up spinoff podcast led by a couple Special Ops Survivors leaders, which is also a good one, but it was Spartan Up with Tyler Jack Harris & Joe De Sena).

Aye!

10 June 2020

Q – Pinocchio

PAX – Chew Toy, Almanac, Countdown 

Mission

Core Principles

Disclaimer

Warmup

• 25x 4-count SSH
• 12x 2-count Apolo Ohnos
• 10x 2-count Windmills
• 10x 4-count arm circles, forward & back
• 10x 4-count windmills

Mosey around the parking lot (approx. ¼ mile)

The Thang: 

The Q’s M gave him the Official F3 Workout Deck, which he inflicted on the Pax. Thus we did two sets: 

First Set: 90 seconds of work, 45 seconds of jogging. 5 cards: 300 meter Shuttle Run, 50 meter Karoake, Mountain Climber, Plank Jacks. 

Second set: 60 seconds of work, 30 seconds of bear crawl. 10 cards: 1Bulgarian Split Squats, Squats, Diamond Merkins, Jumping Lunges, Merkins, Hand Clap Merkins, Hand-Release Merkins, Carolina Dry Docks, Alternating Side Squats, Standing Lunges. 

Finished with 6MOM. The cards gave us 12 WWII Situps, 100 Flutterkicks, 13 High, Slow Flutterkicks, & 25 Shoulder Taps. 

NOR

COR

COT

• Closed with a prayer, especially for our special intentions, & asking the SkyQ to help us all trust fully in Him.