Category: Uncategorized

AO: Highland

QIC: Trolley

PAX: JAG, Toolbox, Katniss, Infinity, Grease Monkey, and Sea Dog

Warm up:

15 SSH, 10 Windmills, 10 Arm Circles (big and small) each way, 10 Williemayhays, 10 Cherrie pickers

The Thang:

The theme of the workout was a tour of the expansive Arlington Highland Park, and its many fields, while avoiding the pesky rubber pellets of the upper soccer field. Starting from the upper soccer field parking lot, we began our moseys to each of the stations, taking the long way to each one:

• Station 1: (at the 9/11 memorial) = 10 Burpees, 20 Merkins, 30 WW2, 40 Body Weight Squat, 50sec Plank.
• Station 2 (field behind tennis courts) = 10 Burpees, 20 Diamond Merkins, 30 WW1, 40 Body Weight Squat, 50sec Plank.
• Station 3 (baseball field) = 10 Burpees, 20 Off-Set Merkins (10 each side), 30 WW2, 40 Jump Squats, 50sec Plank.
• Station 4 (playground) = 10 Pull ups, 30 Calf Raises.
• Station 5 (lower/grass soccer field): 10 Burpees, 20 Merkins, 30 WW1, (no 40 or 50 due to time).

The Mary:

Freddie Mercury’s (courtesy JAG)

CoT:

Prayer for each man, to bear our responsibilities at home, work, church, etc. with perseverance and grace, and to seek God’s will above our own. Amen.

1. AO: Olympus
2. QIC: YNAB
3. The PAX: Obadiah, Nano, Zeus, Hoolihan, Dunder, PopFly, ElNino, Monk, Ashe
4. WarmUp: SSH, Windmills, Ricky Bobby up to the tennis courts, High Knees, Butt Kickers, and Frankenstein Walks
5. Fifth Paragraph: YNAB informed the group about President Hoover’s dislike for exercise and his physician’s creation of a sport called Hooverball (https://en.wikipedia.org/wiki/Hooverball). The PAX then attempted to light the court in order to reduce liklihood of decapitation by medicine ball. During the three games of Hooverball and realizing there was more fear of the small hard medicine ball than the website implied, YNAB realized that a larger fluffier medicine ball and playing in daylight were probably preferred for future games. YNAB then had the PAX switch to Catch Me If You Can on the tennis courts. We did burpees, deep squats, WWIIs, Imperial Walkers, and some other fun exercises as @Nano did an amazing backwards roll to the delight of the crowd. We then mozied back to the parking lot for Mary.
6. Mary:
7. COT: @PopFly announced the upcoming workouts and the upcoming Olympus shirt order. YNAB infored the group of a good quote by Hoover: "Wisdom consists not so much in knowing what to do in the ultimate as knowing what to do next" and related it to that morning’s switcharoo (fail fast, gentlemen). He then closed with a quick prayer before the PAX dispersed.

This is is a test!

Email back blast—> auto post to website —> auto post to twitter —> auto post in slack F3-news channel.

Here goes nothing…send!

@Nano

AO: Olympus

Woodson HS Exploratory

Friday, Aug 14, 2020

QIC: HT

PAX: HT, Zeus, Monk, PopFly, El Niño, Derecho, Nano

Warm up:

Line up End Zone, jog 50 yard line, reverse jog back.

Butt kickers to 25 yards, then switch to high knees.

Karaoke right side 25 yards, switch to return 25 yards

Egg shells: in place, drop, jump, forward, reverse, left and right

Stretch: windmills, swing arms & twist, williemayshayse, step forward groin both sides, downward dog & cobra

The Thang:

Station 1: enter bleachers, up & down both sides, then exit. This is our Timer

Station 2: Sledgehammer tractor tire, 10 on each arm, then repeat

Station 3: Sandbag walk lunge

Station 4: Block curls

Station 5: Med Ball squat-toss

Station 6: Tractor tire flips

Station 7: Tricep dips off bench

Mary:

started with 10 burpees, then round robin of core exercises. Rolled around in their turf field to fully cover our bodies with their sand like rubber pellets.

CoT:

Grateful for opportunity to catch another sunrise with these HIM’s!!

“Cardio of Dreams”

Location: Vortex

Hatechew, FNG Uncle K, Rachel Ray, Tippmann

(20 pound vest encouraged)

Warmup

Stretch on own, .25 mile run

Workout 15 minute AMRAP on a baseball field.

Start at home 30 merkins, run to 1st 30 Flutter kicks, run to 2nd 30 mountain climbers, run to 3rd 30 Side Saddle Hops, run to home and repeat

2nd Half

15 minute AMRAP run on “hill climb loop” (.18 mile loop, 50 ft. hill)