Category: Uncategorized

5/16/2020

JD “Chew Toy” Hauseman, Bob “Almanac” Weevil and Tom “Nemo” Jones (Q)

2.3 mile ruck

3 rounds (wearing ruck) of

   20 SB Deadlifts

   20 SB squats

   20 SB curls

   SB walking lunges (50 feet)

   SB clean and throw (50 feet)

   20 SB thrusters

6 MOM: 10 min AMRAP 

   40 flutters (ruck overhead)

   40 American teists

   40 LBCs

JD “Chew Toy” Hauseman, Bob “Almanac” Weevil and Tom “Nemo” Jones (Q)

2.3 mile ruck

3 rounds (wearing ruck) of

   20 SB Deadlifts

   20 SB squats

   20 SB curls

   SB walking lunges (50 feet)

   SB clean and throw (50 feet)

   20 SB thrusters

6 MOM: 10 min AMRAP 

   40 flutters (ruck overhead)

   40 American teists

   40 LBCs

AO: The Patriot

PAX: Citrus, Coconut, Lazlo, Slapshot, Wedding Singer, Bambino, Sunshine, Bone, Maj. Payne, Cable Guy, Sticks, and Fish Fry

Warm o Rama: SSH into Seal Claps, Air Presses, Slow Squats, Fart Sacks (https://youtu.be/m4-MLaa4nCs)

The Thang:

12 HIMs competed against themselves both physically and mentally to complete a 13 minute ladder up and down.

Up ladder:

Ladder 1 (13 mins) counting up set counts

1 blockie

2 dead stop block bell raises

2 lunge (1 each side)

2 bent over rows (1 each side)

1 min rest

Ladder 2 (13 mins) counting down from max set count in ladder 1)

1 Stationary Inch Worm

2 atlas (1 each side)

1 tricep extension

1 around the world

1 sumo squat

Mary

Hollow hold close grip chest presses

Pike ups

COT

F2 event at Lucius’s at 1800 on Saturday. See F2 channel.

Dad’s camp this fall instead of Blue Ridge Relay. Bone may wander off every so often to do some running.

“We are what we repeatedly do. Excellence, then, is not an act but a habit.” Will Durant, Story of Philosophy summarizing a set of thoughts from Aristotle’s Nicomachean Ethics that ends with “As it is not one swallow or fine day that makes a spring, so it is not one day or a short time that makes a man blessed and happy.”

What makes you a good father, husband, worker, or athlete isn’t one good act, but an accumulation of acts that you repeatedly do. Be about creating good habits today that will make you excellent in your various calling.

AO: Olympus

QIC: El Nino

THE PAX: Hightower; Pop Fly; YNAB; Peloton; Derecho; Wham-O; Mule; Nano;

THE WARM UP:
SSH; WMH; Imperial Walkers; Arm Circles; Down-dog; Break-dancers; Cobra; 4-ct hand release merkins; PAX then jogged in circle, shuffled right, shuffled left, left foot over right, right foot over left.

THE THANG:

Circle of Pain: (1) Sumo-squat-high-jump-sprint-wave – All PAX held deep sumo-squats with hands fully extended overhead, first member executes high jump, then takes off sprinting around circle back to original spot. As soon as first member passes second member, second member high-jumps and take off sprinting. All PAX followed for three rounds. (2) ring-around-the-diamonds – PAX circled up with everyone executing high-knees in place, first member takes off sprinting around circle, second member drops and executes diamond push-ups until relieved by first member. Wash-rinse-repeat for one round.

Last Sledge-Hammer Up: PAX ran single file around 400m track, with the last man carrying sledge-hammer. Last member sprinted up to the front with sledge then passed sledge behind him, through every member until it reached last member. Wash-rinse-repeat, for one full rotation of PAX.

Tire-flip Timer: 9 PAX lined up on 9 stations – (1) Tire Flip 10 yards out and back(this was the timer); (2) Sledge-Hammer swings on tire; (3) Sand-bag carries out 10 yards and back; (4) sand-bag step-ups (on-bench) alternating feet; (5) Durkins (feet elevated on bench); (6) air-squats; (7) Dips on bench (8) Burpee shuttle sprints(2xburpees-10yds) (9) High plank. PAX completed 2 rounds

6 Minutes of MARY: PAX enjoyed Rowboats; mountain climbers; WW I’s (with American hammers); flutter kicks; and Australian snow-angels.

CIRCLE OF TRUST: Grateful for the resiliency of the men who showed up in the rain to meet the gloom. Closed with a prayer, asking for the courage to live righteously.

AO:  The Patriot

QIC: Lucius

THE PAX: Bambino; Bone; Brown Bag; Cable Guy; Choo Choo; Fish Fry; Maj. Payne; Slap Shot; Spokes; Sticks; Three Mile; Wedding Singer; Wild Thing

THE WARM UP:

SSH; Windmills; LB Arm Circles; Downward Doge; Cherry Pickers; Prize Fighters (two jabs, followed by two hooks, in cadence)

THE THANG:

Quarter Pounder: PAX divided the football field into quarters, then ate it up: run 25 yards; 25 Merkins; run backwards 25 yards; run 50 yards; 50 Body Weight Squats; run backwards 50 yards; run 75 yards; 75 Mountain Climbers; run backwards 75 yards; run100 yards; 100 Air Presses; run backwards 100 yards. Cheese added (via Burpees) while waiting to pick up the six.

12-Step Program: PAX carried coupons between 12 stations, performing 12 reps at each station.  Exercises included: CB Rows, CB Presses, Merkins; CB Curls Atlas shrugs, Merkins; Lion Kings (Squat Thrust), Pull Throughs; Lunges; Magellans; Dry Docks; Goblet Squats

The Gauntlet: Pairs of PAX Stood every 5-10 yards along field, facing each other to form a gauntlet.  One PAX Bear crawled to end of gauntlet.  Resting PAX performed a rest exercise until crawling PAX reached the end.  Repeat until all PAX complete a bear crawl. Rest exercises include: squats, air presses, squat jumps; overhead claps; Bonnie Blairs; plank; lunges; plank jacks

THE MARY :

Dad Bod WOD: 100 x LBCs (for the beer belly); 20x Merkins (for the man boobs); 10x American Twists (IC) (for the love handles); 10x Burpees (for the whole man)

CIRCLE OF TRUST:

This Father’s Day, consider what it means to be a father, what it means to be a son, and how you can impact the parents and children with whom you interact.

.

AO: The Patriot

QIC: Maj Payne

The PAX: 3 Mile, Lucius, Choo Choo, Coconuts, Brown Bag, Sticks, FNG Spokes, FNG Slapshot, Bone, Sunshine, Cable Guy, Wedding Singer

It was a cool-ish Monday morning gloom, and the men of the Patriot were ready for a righteous beatdown after a weekend full of sun. 13 PAX, including one true FNG and another who came back after an early departure last Friday, gathered for a trip down and back up the Ladder of Payne. The following is a true story:

WU:

15 x SSH

10 x IW

10 x LBACs front and rear

10 x Slow BWS

10 x Slow Merkins

The Thang:

Mary

25 x Flutter Kicks

15 x American Twists

15 x Heels to Heaven

10 x Slow Supermans

50 x LBCs

COT:

YHC is speaking on a “Strength in Numbers” podcast today, which has forced some thought on how to better enable grit, determination and perseverance in our lives. My thoughts centered around developing goals. Goals give us hope and something to shoot for in our lives. We all need to have goals so that when things get tough, there is something out there that we have committed to that will keep us going and focused. So set a goal today, whether it’s to read a book, finish a marathon (or GoRuck event), or build your 2.0 that fort he’s always wanted. Make it a finite goal with a clear objective, and it will help you become a better father, brother, son, boss, colleague, crazy uncle, or whatever your role in lie.

Aye!