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Q – 1/14/20

AO: The General

QIC: Trolley

PAX: Toolbox & Traveler
Met on a nice 40degree January morning at the General.  3 strong.

Warmup: Arm circles, SSH, WMH, cherry pickers, & burpies.

The Thang:
Quarter Pounder exercise –Sprint to 25yrd, complete 25 , return to goal line
->50yrd, 50 Carolina Dry Docs
->75yrd, 75
->100yrd, 100 side straddle hops

Mosey outside gate – 2 rotations: 10x Australian merkins, 10x diamond merkins

Mosey to the secondary field
Relay = Lift coupon 200x and squat 200x while one guy runs to end of field and back. Rotate to next position, transfer the count.
Move coupon down length of field by hand-off
Move coupon up field by lifting 5x while other guys lunge forward, rotate coupon among group.

Mosey to garage
Bear crawl up ramp, hop to next ramp, side lunge down ramp
Crawl bear up ramp, hop to next ramp, forward lunge down ramp

Moseyed back to the field at The General.

Mary:   LBC’s and two new type of crunches courtesy of Toolbox.

CoT:  Many people approached Jesus asking to be in his inner circle of Disciples.  On his way to Jerusalem, in Luke 9, some said (paraphrase) I’d really like to join you, but I’ve got some important business to take care of first.   To which Jesus responds, “Those who put their hand to the plow and turn back are not fit for the kingdom of God.” The word “fit” here particularly relates to what we are doing in F3.  We are seeking to be physically fit, but also to improve and grow to be fit mentally, relationally and spiritually.  Jesus invites us to be devoted, dedicated, and not be dissuaded by other, albeit important, matters.   Jesus invites us to grow in our fitness.  Let us devote ourselves all the more, in this new year, to a fitness that put’s the hand to the plow and doesn’t look back.

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CoffeeBeeria Car Opens on The Love Train

A dozen F3Capital HIMs showed up this balmy Sunday morning to ruck / run on F3 The Love Train. We started off with a picture in front of the old caboose. Backing away from my camera/phone, I sat down quickly in front of the PAX … and next to Lucius’s very large, very fluffy, beautiful black dog. Just after the phone camera clicked, I got a blast of warm dog breath across the face, and that smile you see in the photo quickly disappeared.

After the disclaimer, we headed east down the W&OD trail. The runners did 6 miles. Ruckers did whatever they did. After the run/ruck, we snapped a picture in front of the huge, colorful train mural that preserves the fact that the W&OD used to be a railroad.

We started CoffeeBeeria at 0730. Yes you read that correctly. There I was ordering my espresso. I thought I overheard someone asking what beer Cafe Amouri served. Naively, I assumed it was just casual interest. Then the said PAX (who shall remain nameless) showed up at table to enjoy his beer with a pastry and hot chocolate. Whatever makes your sun shine I suppose.

Announcements: The burgeoning F3The Capital BRR team will organize itself on SuperBowl Sunday wherever we congregate. Watch our #CSAUP Slack channel for details.

PAX: JAG, Hightower, Sunshine (R), Elvis, Short Sale, Monk (R), Buffet, Bone, Nano, Lazlo, Roddick, Lucius (+ his dog Max),

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Morning Fun at The Highlands

January 9, 2020

AO: The Highlands

Q: Jag

PAX: Toolbox and 2 Percent

Warm-Up: Side Straddle Hops; Potato Pickers; Willy Mays Hays; Imperial Walkers; Itty-Bitty Arm Circles; and a fellowship run.

The Thang:

Round 1: Run to 18, perform 10 Burpees, and then run back to the goal line.  Run to midfield, perform 20 Merkins, and then run back.  Run to opposite 18, perform 30 WWIIs, and then run back.  Finally, run to opposite goal line, perform 40 Squats, and then run back to the goal line.   Upon convening at the goal line, the PAX went to the nearby jungle gym to take turns executing a Bear Crawl over the apparatus and Australian Merkins.  The PAX moseyed back to the field for Round 2.

Round 2: Repeat the sequence, but with 20 Diamond Merkins, 30 LBCs and 40 Bonnie Blairs instead of the previous 20-30-40 exercises.  The PAX then went to the jungle gym for Dips, Derkins, and a L-Hold.  The PAX then performed Walking Lunges back to the field for Round 3.

Round 3: Repeat the sequence, but with 10 each of Carolina Dry Docks and Werkins, 30 WWIs and 40 Pistol Squats (20 each leg) instead of the previous 20-30-40 exercises.

Mary: Flutterkicks, Freddie Mercuries, Penguin Crunches, Dirty Dogs, Mule Kicks and Toy Soldiers.

COT: The Q noted that this was his 4th Q of the new year, and quite frankly, he was running short of ideas.  Today’s workout was a modified — and hopefully, improved — version of his very first Q back in May.  So, when things get a bit complicated, simplify and get back to basics.  Aye!

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Not All Laps Are The Same

January 7, 2020

AO: The General

Q: Jag

PAX: Traveller, Trolley, Monk

Warm-Up: Side-Straddle Hops, Potato Pickers, Imperial Walkers, Itty-Bitty Arm Circles and a fellowship lap.

The Thang: The PAX convened at the pull-up bar, where they each took a turn performing Pull-Ups AMRAP while the other PAX performed a wall sit.

They then moseyed to the near corner of the field to execute 10 Burpees.  The PAX then ran to the small amphitheater on the side of the W&L building to perform Box Jumps and offset Australian Merkins – 10 each side.

At the next corner of the field, the PAX completed 20 Merkins and then did a Serpentine Bleacher Stair Climb.  Upon reaching the next corner, the PAX performed 30 WWIIs and then did a Bear Crawl to the other corner. There they executed 40 Squats.

The PAX completed the lap by ambling over to the bench for Dips and Derkins.

And then they did it again, substituting in Offset Merkins and LBCs for Merkins and WWIIs on the second lap.

Mary: Flutterkicks and Penguin Crunches

COT: Jocko Willink advocates that you deal with adversity with a simple creed – good.  You did not get the promotion that you had been seeking?  Good, it provides you with an opportunity to build skills and improve.  Life is not always fair, and occasionally, kicks you in the you-know-where.  PAX, use the disappointments you encounter as springboards to becoming a better you.  Good!

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Counting for Dummies + the Classic Quarter Pounder with Cheese

AO: Olympus

QIC: Pop Fly

The PAX: Roddick, Toolbox, Hightower, Obadiah, Nano

6 Strong came out for an early morning workout in advance of our first 3rdF event of the 2020. As a team, we learned to count as well as what the Quarter Pounder with Cheese is called in France (Le Royal with Cheese) . Such language lessons come with a price.

Warm Ups: SSH, WMHs, Cobra Stretch, Hip Flexors, Arm Circles and Standing Toe touches

The Thang:

  • Traveling Jack Webbs: PAX bear crawled 10 yards at a time. Stopping at the 10 yard line, PAX performed 1 Merkin / 4 Air Shoulder Presses.
    • Each 10 yards of bear crawl was rewarded with +1 Merkin & + 4 Air Shoulder Presses (the 20 yard line was 2 Merkins / 8 Air Shoulder Presses, 30 yd line = 3 merkins/12 Air Shoulder Presses, and so forth each 10 yards )
    • This continued until PAX reached the opposite goal line, and for the final iteration, completed 10 merkins / 40 Air Shoulder Presses
  • Traveling Jill Webbs: PAX lunged walked 10 yards at a time. Stopping at the 10 yard line, PAX performed 1 Big Boy Sit-up / 4 Flutter Kicks
    • Each 10 yards saw an increase of 1 Big Boy Sit-up / 4 Flutter Kicks
    • This continued until PAX reached the opposite goal line, and for the final iteration, completed 10 Big Boy Sit-up / 40 Flutter Kicks
  • Thankfully Toolbox took over counting since NO ONE seemed to understand how to count flutter kicks. The phrase, “Counting for Dummies” might have been uttered at some point.
  • Quarter Pounders:
    • PAX sprinted to the 25yd line and performed 25 Air Jumps. Run backwards to goal line
    • PAX Sprinted to the 50yd line and performed 50 Bonnie Blairs. Run backwards to goal line
    • PAX sprinted to opposite 25 yd line and performed 75 Squats. Run backwards to goal line
    • PAX sprinted to opposite goal line and performed 100 SSH. Run backwards to goal line
  • Quarter Pounders with Cheese (Cinder Block):
    • PAX sprinted to the 25yd line and performed 25 Kettle Bell swings. Run backwards to goal line
    • PAX Sprinted to the 50yd line and performed 50 decline merkins. Run backwards to goal line
    • PAX sprinted to opposite 25 yd line and performed 75 bicep curls. Run backwards to goal line
    • PAX sprinted to opposite goal line and performed 100 Calf Raises. Run backwards to goal line
  • 1 round of Howling Monkeys: Monkey Humper Ring of Fire – each PAX performs 10 monkey humpers while PAX hold the monkey squat position
    • PAX Rejoiced that only one round of Howling Monkeys was completed

Mary: Spider-mans, Break Dancers, Sharon Stones, Banana Rolls, LBCs, and Rocky Sit-Ups.

COT: The 3rd F of this group – Faith – means something different to everyone. It’s that difference, and our groups acceptance, with an open heart, of those differences that makes this group strong. We are reminded to keep an open heart at all times as we walk through this world.