Category: Uncategorized

Warmup

Arm circles- 1 min

Side saddle hops- 15

Standing Lunges- 10

Butt kicks- 100 yards

¼ mile run

AMRAP (20 minutes)

Merkins- 50

60 Foot Steep Hill Climb

Imperial Walkers- 30

.20 mile run back to start

Cooldown

¼ mile run

"Beware of the killer hill"- 8/4

Tim "Hatechew" Betz
JD "Chewtoy" Hauseman
Jon "Agassi" Coslick
Patrick "Big Dude" Hathaway

AO: The Patriot

QIC: Maj Payne

The PAX: Jenner, Apollo, Horsepunch, JAG, Sunshine, Cable Guy, Roadkill, Wedding Singer, Citrus, Bambino, Choo Choo, 3-Mile, Bone, Slapshot, Brown Bag, Grease Monkey, Mayberry, Infinity, Lucius, Spokes — and a surprise cameo from 2 Percent!

Age 50 is the point at which the collective PAX bestow “respect” upon those who reach the milestone of 50 laps around the sun. On this day, 50 years ago, YHC was given the hospital name “Jim Gregory.”  Today, my honor as Maj Payne is to lead this group of #HIM for a beatdown to celebrate that event with my F3 brothers.  Here’s how it went down…

WU: Simple — 50 x SSH.  Time to travel!

The Thang: PAX mosey to Knights of Columbus. One stop to tighten (yet keep socially distanced) the group with 3 x burpees. Once at the entrance, bearcrawl 50-ish yds halfway around the driveway circle. Al Gore or pick up the six as PAX complete the task.  Move to grassy area for 5 x 10 burpees EMOM, which equals, Respect! 50 Burpees.  Bearcrawl 50-ish yds to the exit (Crawlbear last 15 yds).

Mosey to Discovery/Williamsburg fields, count off by 2s to split the group onto the two fields. 50 yd turn (25 out, 25 back) with 5 x Merkin at each turn x 10 for 500 yds of running with 50 Merkins completed at the end.

Mosey the mile back to start, stopping to gather PAX first with 20 x mountain climber, bc YHC feels 20yo (on occasion), then a second pause for 21 x mountain climber, bc still sometimes YHC thinks he can enjoy some adult beverages the night before a beatdown like a 21yo (although its usually not a great idea), and finally one more set for 9 x mountain climber, bc it’s important to have the heart of and play like a 9yo whenever possible.

Mary: Time flies in life, and during beatdowns!  Time only for 50 x flutter kicks!  Boom.

COT: Some quotes have especially impacted YHC during the past 50 years. One comes from Theodore Roosevelt:  “It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

We all have put ourselves in the arena today as we endured another brotherly beatdown. We must look for opportunity to step into the arena every day, and strive valiantly in whatever we do and with whoever we are with – our wives, kids, friends, work colleagues. Know the great enthusiasms, the great devotions, and spend yourself in a worthy cause!

It’s not the years in your life, but the life in your years that counts.

Aye!

 

 

 

Q- ChewToy
PAX- Hatechew, Tippman

Warmup
10 Spider-Man Merkins
10 side lunges (2 is 1)
10 absolutions

Mosey to beach- ~.75 miles

AMRAP- 18 minutes
50 Merkins
Run into water
50 squats (in knee deep water)
5 burpees
50 BBSU
Repeat

Mosey back to flag- ~.75 miles

Prayers for Hatechew and his meeting at work on Wednesday.

Q-ChewToy
PAX- Dorothy

Warmup
Moby by Flowers – Squat version

Mosey to stop 1
50 Merkins

Mosey to stop 2
50 Squats

Mosey to stop 3
50 E2K (25 each leg)

Mosey to stop 4
50 Wide Merkins

Mosey to stop 5
50 Bonnie Blair’s (1 is 1)

Mosey to stop 6
50 V-ups

Mosey back to flag
Thunder burpees finisher

AO:  Delphi

QIC: Derecho (VQ)

THE PAX: Hightower, Pop Fly, Dunder, Roddick, Hoolihan, Nano, El Nino, Ashe.

THE WARM UP: Fellowship jog with butt kickers, high knees, and side shuffles. SSH, down dog, cobra, Willie Mays Hays, and arm circles.

THE THANG : A nonstop four round leg based, moving end-end on soccer field, workout consisted of many bear crawls, walking lunges, and side step squats with leg and core exercises in between.

Round 1: 20 yard bear crawl & 9 Bonnie Blaires (BB) IC, 20 yard bear crawl & 9 Flutter Kicks IC, 20 yard bear crawl & 9 Sumo Squats, 20 yard bear crawl & 9 Plank Jacks IC, 20 yard bear crawl, then 100yd sprint back to other end of field.

Round 2: 20 yard walking lunge & 10 BB IC, 20 yard walking lunge & 10 flutter kicks IC, 20 yard walking lunge & 10 sumo squats, 20 yard walking lunge & 10 plank jacks IC, 20 yard walking lunge,  then 100yd sprint back to other end of field.

Round 3: 20 yard side step squats & 11 BB IC, 20 yard side step squats & 11 flutter kicks IC, 20 yard side step squats & 11 sumo squats, 20 yard side step squats & 11 plank jacks IC, 20 yard side step squats, then 100yd sprint back to other end of field.

Round 4: 20 yard bear crawl & 15 BB IC, 20 yard walking lunge & 15 flutter kicks IC, 20 yard side step squats &  15 sumo squats, 20 yard bear crawl & 15 plank jacks IC, 20 yard bear crawl, then 100yd sprint back to other end of field.

Marry:  Big boy (stand up) sit ups, fire hydrants, reverse planks, merkins, penguins, over head arm claps, and more.

CIRCLE OF TRUST: Discussed the importance of being aware of your surroundings and the people around you at all times, when making even the smallest decisions all the way up to the largest decisions. Every action we take has a ripple effect on every PAX within your circle. Understanding the reactions and ripples based on your own actions, enables you to be kind, and keep your circle strong.