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Pyramid Scheme

11 Feb 20

AO – Beast Gate

Q – Pinocchio

PAX – Nemo

Mission

Core Principles

Disclaimer

Warmup

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

Mosey around the parking lot (approx. ¼ mile)

The Thang: 

  • 10x 100m run/10 pushups
  • 1-10 pyramid, sandbag clean to overhead press, bear crawl between each set. The PAX made it all the way up, then started back down the pyramid before Q called time. 

NOR

COR

COT

  • Closed with thoughts on the Heroic Minute: that second your alarm goes off, and a HIM must decide whether to hit the snooze, or get out of bed. This was highly germane, as the Q chose the former this morning, depriving the PAX of 6 minutes of workout by being late. The Q acknowledged the Heroic Minute is the single best way to ensure your day starts right. Fortunately, every HIM has the opportunity to do it every day. 
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“The 90’s called, they want their music back”

When: February 11, 2020

AO: Delphi alternate AO Orange Hunt Elementary School

QIC: Highlander

The PAX: 9 Hightower, Dunder, Nano, Pelaton, Pop Fly, Glee, Obadiah. 

9 PAX posted in the rain for a soggy Tuesday and took some overhead shelter under entranceways at Orange Hunt Elementary School. Two of Fairfax County’s finest happened to be securing the parking lot so YHC arrived early to give them fair warning that several men were about to descend upon the AO and perform feats of great strength. Fortunately this intervention saved the PAX from a potentially awkward misunderstanding with the local criminal justice system.  

WU:  one leg hip stretches 2X IC, bent leg body twists 15X IC, Forward Lunges 10X IC, Rear Lunges 10X IC, Arm Circles forward, rear, and Chinook style.

The Thang: to get into the theme of the glorious decade of the 1990s, the PAX performed innumerable SSHs for the duration of the song “Jump Around” by House of Pain.  Technically this song came out in 1989 but just go with it.  After smoking our calves the focus shifted to merkins ‘NSYNC’ with the song “Flower” by Moby, an exercise better known as “Sally”.  

To really get into the 90’s mood the PAX shifted to circuit with 5 stations and knocked out ‘90’ seconds of work with 30 seconds rest as they moved between stations, all while rocking out to grunge and alternative music from the 90s.  One round, followed by 200m run, then back for a Second round.

Stations: Step Jumps; Monkey Humpers, Triceps Dips, Incline Bear Crawl, and Bonnie Blairs, 

After finally finding ‘Nirvana’, the PAX moseyed back to the start for a quick circle of pain with flutter kicks, mountain climbers, and finishing off with supermans while singing the theme song from “the Greatest American Hero”.  (I know that show was actually in the 80s but the song just works).  

COT:  9 PAX braved the wet and got better.  Thanks to the PAX for their support of my VQ in this new AO. Thanks for the Fellowship and Faith to go out in the new day and do what must be done.  

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Interval Shminterval

AO: The Patriot

QIC: Maj Payne

The PAX: Lucius, Lazlo, Horsepunch, Subprime, Fuzz, Situation, 2 Percent, Bambino, Sunshine, Bone, Bodette, Speedo, Sharkweek, 3 Mile, Sticks, Wild Thing, Mayberry

18 PAX posted in the early morning gloom for another Monday beatdown.  It was a classic interval circuit that seemed easy at first, but snuck up on even the fittest of the PAX, especially when the timer went out during burpees.  Weird how that happens!  Fun times for all — here’s how it played out…

WU:  15 x SSH, 15 x IW, 10 x Cherry Pickers, 15 x BWS, 10 x Merkins IC

Line up across the goal line.
20 yds Toy Soldiers, shuffle back
20 yds Walking Lunges, shuffle back
10 yds Inchworms, shuffle back
20 yds High Knees, shuffle back
20 yds Butt Kickers, shuffle back

The Thang:

Intervals  1 Minute On / 15 Seconds Off     X 2

  1. In & Out Squats
  2. Sprint to Backpedal
  3. Burpees
  4. Side Shuffles
  5. 10 x Merkins, 10 x BWS
  6. Bear Crawls
  7. Mountain Climbers
  8. Broad Jumps
  9. Lunge Walks
  10. Plank Walks

Mosey a lap in between set one and two.

1 x Gasser (start on one sideline, run to other, then back, then over) Goal was to complete it in less than a minute.  All PAX succeeded and survived — although Horsepunch managed to thoroughly smoke himself with a run, bearcrawl, run gasser, which looked extremely painful!  YHC will consider that technique for implementation next time!

Mary: 20 x flutter kick, 20 x American Twist

COT: Life, like today’s workout, can sometimes beat you down. we all require support from our brothers to keep on going.  Always remember to lean on your brothers when life seems mundane and overbearing. Having this brotherhood is critical to our success as fathers, brothers, husbands and all the various roles we play in our daily lives.  Go out and be the best you possibly can!

Aye!

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Cadence, Cadence, Cadence – Q school

Q- Chew Toy

PAX- Almanac, Dorothy 

Mission

Core

Warmup

Hairy Rockettes

Merkins

Imperial walkers

The Thang

In cadence-Around circle

Merkin- 4ct

Run

Squat- 4ct

Run

Flutter kick- 4ct

Run

Moroccan Nightclub- 4ct

Run

Lt. dan- 6ct

Run

Lbc- 4ct

Partner- bear crawl 25 yds

500 mt climbers

400 lunges

300 Air thrusts (block for EC)

6MOM

Australian Snow Angels

Bay city scissors 

Captain Thor 

Dolly

E2K

COR

NOR 

Announcements

Prayer for the families throughout F3 Nation who have lost loved ones, mental health and sickness throughout our area.

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Friendships in Bad Weather

Churchill

February 6, 2020

AO: The Highlands

Q: Jag

PAX: Trolley, Toolbox, Lucius and DRPAX ScreenTime

Warm-Up: SSH, LBAC; Imperial Squat Walkers; Windmills; Potato Pickers; Willy Mays Hays; and Lateral Bear Crawl Burpee.

The Thang (a/k/a the “Recommendations”):  The PAX moseyed to the Costco and performed Dips, Derkins and Repeater Knees on the blocks outside the parking garage.  They then ran up the garage stairs to the roof to execute Diamond Merkins, Flutterkicks and the first element of the Deconstructed Burpees – the Squats.

The PAX descended via a quick mosey down the garage ramps to Level 4, where they completed Carolina Dry Docks, LBCs and the second element of the Deconstructed Burpees – the Leg Thrusters.

The PAX then returned to terra firma and got their commute on by moseying to the Pentagon City Metro station entrance.  There, they did the third element – Merkins – and did an Al Gore as they rode down the escalator.  (Standing to the right, natch.)  At the Metro station, the PAX performed Walking Lunges (sorry Toolbox!) and a Bear Crawl.

After emerging from the Metro, the PAX continued their mosey to the nearby park to complete Offset Merkins, Plank Jacks and the fourth element – more Leg Thrusters.  The PAX then moseyed back to the Highlands for more Dips and Derkins.  Finally, they completed the Deconstructed Burpee with Jump Squats.

Mary: Nolan Ryans and James Bonds.

COT:  Winston Churchill said “One always measures friendships by how they show up in bad weather.” Indeed PAX, I was planning the Q the previous night and saw that the weather was going to be . . . sub-optimal.  However, I knew that my friends would be out there, rain or shine, so I knew that I would be there as well.  This cannot be overstated.