Category: Uncategorized

AO: The General

QIC: Maj Payne

The PAX:
Trolly
Toolbox
2 Percent
Subprime

Sometimes life is easy, and we can skip along through the day without any extra burdens slowing us down. Sometimes though, it feels like we’re weighted down, and life is a struggle. Today in the gloom, the PAX struggled together, carrying a sandbag through the beatdown. And by sharing the burden together, the load was lessened, and the burden didn’t seem so bad. In fact, it was kinda awesome.

Here’s what we did…

WU:
20 x SSH
10 x IW
10 x WMH
10 x Cherry Pickers
10 x BWS
25 x Merkins

The Thang:

Mosey aimlessly on the turf field to a point of no particular importance for a ….

Sandbag drag: PAX form a plank circle. Drag sandbag to right x 3, then to left x 3. This was a bit more discombobulated than expected, working muscles in angles they don’t usually contract.

Pick up bag, and move to Quincy Park baseball field…

It’s escalator time:

10 x Merkins at home base, run to the 1st corner and add 10 x jump squats, run and add 10 x diamond Merkins at the 2nd, run and add 10 x Bonnie Blairs at the 3rd, run and add 10 x wide Merkins at 4th. Finish the loop adding 10 x burpees.

Move to tennis courts…

Animal Crawlers:
1st Gorilla Crawl width of one tennis court, 5 x Merkins, Crawl Gorilla back
2nd Bunny Hop width of two tennis courts, 10 x Merkins, Hop Bunny back
3rd Bear Crawl width of three tennis courts, 15 x Merkins, Crawl Bear back

Pick up sandbag and mosey to the playground for a quick round of…

Pull-ups: 10 x pull-ups for each PAX. Rest in plank for those not conducting exercise.

Mosey together back to W&L turf football field. Time for a quick Mary!

Mary: 25 x flutter kick

COT: Had a brief discussion about faith and what it means in F3.  It’s not necessarily about what each PAX specifically believes.  In other words, we all come from different religious faiths, backgrounds and philosophies, and that’s what makes the collective PAX so strong.  In F3, it’s about believing in something larger than yourself.  The PAX gather in the gloom to be there for each other. All express their faith in different ways, and that’s great. Today, we shared the burden of a sandbag together, and it made the beatdown awesome. Whenever we share the weight of daily burdens with those around us, we contribute to making life better, and that’s what we should always strive to do as leaders!

Aye!

8 pax posted this morning at #delphi for glow stick shuffle and other fun.

PAX: Nano, Hightower, Mule, Obadiah, Glee, YNAB, Pop Fly, U-boat

Q: U-boat

“The Thang”: Warmup (short mosey with merkins, lunges, and side shuffle); Routine (Double Quarterpounder with planks between sets; 100×100 Cut-A-Flips with partners); Mary

Q’s mumblechatter: pursue excellence in relationships, marriage, parenthood, jobs, and community leadership

AO:  The Patriot

QIC: Lucius

THE PAX: Apollo; Bone; Brown Bag; Eckerd; Elvis; Grapevine; JAG; Jenner; Lazlo; Maj. Payne; Poe; Shark Week; Sunshine; Three Mile

15 PAX posted in the Patriot gloom for a celebration of sandbags, cinderblocks, and leaving things (mostly) where you find them.  A great time was had by all:

WARM UP:

SSH; LBACs; Sun Gods; Moroccan Nightclubs; Downward Dog; 25 x Merkins

THE THANG:

Ricky Bobby: 1/2 mile run, with two 50 lb sandbags passed from PAX to PAX.

Con-Bear-Or Belt: The PAX split into pairs, then bear-crawled between exercise stations, spaced 20 yards apart, each PAX pair relieving the preceding PAX pair.  Stations included AMRAP of:

-Man-makers (22 lb pavers);
-Sandbag pull-throughs;
-Lion-king squat thrusts (with cinderblock);
-Single-count 4x4s;
-Cinderblock curls;
-Squat jumps

The PAX completed three trips around the con-bear-or belt, for 360 yards of bear crawling and just enough of each exercise.

THE MARY:

Can’t argue with the classics:  41 x Flutter Kicks; 51 x LBCs; 25 x Merkins.

COT:

As fall approaches, many begin to go dormant, thinking thoughts of hibernating for winter.  This autumn, challenge yourself to adopt a growth mindset.

September 19, 2019

AO: The Highlands

QIC: JAG

PAX: Maj Payne, Toolbox, Bandit and 2 Percent

Warm-Up: SSH, Matt Biondi, Windmill, WMH and The Absolutely Worst Merkins Ever TM (an inchworm merkin, a hands release merkin, a diamond merkin, a wide merkin and a Carolina Dry Dock done in succession).

The Thang:  The PAX moseyed to the Costco where they performed dips and derkins on the blocks outside the parking garage.  Then they ran up the parking garage stairs, across the top deck, down the far-side stairs and back to blocks for box jumps and incline merkins.

The PAX then performed a black snake to the Pentagon City Metro station, went down the escalator and into the adjacent mall.  There, it was shock and huh for the poor commuters just trying to get to work as the PAX performed a Mt. Everest walk, bear crawl and a travelling BTTW through the mall and under the garage.

The PAX emerged at Pentagon Row to perform musclemakers, american hammers and seal claps.  They finally moseyed back to the Highlands for merkins, WWIIs and LBCs, mule kicks and dirty dogs.

Mary: flutterkicks, protractors, and speedbike.

COT:  Adm. McRaven encourages us to face our obstacles – the Shark – in Chapter 7 of “Make Your Bed.”  The PAX demonstrated that there are many ways to do that, including over, under, around and through them!

AO: The Patriot

QIC: Sunshine and Maj Payne

The PAX: Dr. D, Subprime, FNG Eckhart, 2 Percent, Jenner, Fish Fry, 3 Mile, JAG, Vegan

11 PAX arrived into the gloom to observe Lazlo completing some EC doing week 1 of the IronPAX Challenge “just for fun.”  Displaying some true grit there Lazlo!

WU:

Sunshine led warm ups for his VQ with some SSH, LBACs front and rear, cherry pickers, IW, and Merkins.  Impressive display for his VQ!

The Thang:

YHC then took the reins and the PAX moseyed to the parking lot for a simple loop around the YHS,

Start with one lunge walk step followed by one Merkin. Then two lunges and two Merkins. Then three and three, and so on. YHC got to 13 lunges and 13 Merkins. Most PAX got to about the same. Leg one of the school lap complete!

Move on to a modified Dora. Partner up for 200 BWS, then 200 LBCs. Run route was around two rows of parking, which enabled some fairly quick turns.

On to the arena for a round of sevens. Box jump up four levels, knock out six jump squats. Move back down to bottom for one Carolina Dry Dock. Repeat through the routine with five and two, four and three and so on until one jump squat up top and six dry docks at the bottom.

Slide over for a quick pyramid of step ups (in cadence) combined with Aussie push ups (rows). 5-10-15-10-5 reps of each.

Mosey on around the school to the bus benches for dips. Knock out a quick set of 25.

Mary:

Continue the mosey to the basketball court and circle up for a quick Mary bc time is short. Close it out with 25 x flutter kicks.

COT:

We fell just short of completing the loop, but we strove for greatness throughout the beatdown. Sometimes it happens in life where we fall short of our goals. As long as we’re pushing as hard as we can, striving to be our best, we can hold our heads high!

Aye!