Category: Uncategorized

AO:  Patriot

Q:  Fish Fry

Pax:  14 Pax strong conquered the fart sack and strengthened their bodies in the gloom:  Fish Fry, Maj. Payne, Sunshine, FNG Elvis, Bone, 3 mile, Lucius, Jenner, Apollo, and a few others.

Warm o Rama:  SSH, seal jacks, little bitty arm circles, the best shot at Matt Biondi’s (if somone has a video of this done properly, I would like to see it.  YHC couldn’t figure it out from the Q lexicon), and a mosey around the track.  As part of the mosey, we stopped along the wall to work on should mobility with wall sliders.  Much groaning was heard, but we made it and proceeded to finish the mosey around the track.

The Thang:  Since the convergence on Wednesday would likely tax even the strongest pax’s legs, YHC had mercy on them and decided to focus on arms for the day.  Lining up on the goal line, pax did the following exercises for 10 yards each together:

Inch Worms
Peter Parkers
Crab Walk
Lateral Pushups
Bear Crawl to middle

Once the group reached the 50, we survived a Ring of Fire with the lower being in sally position low, and upper being in downward dog.   Upon completing the downward dog, we commenced the rest of the way down the field to the opposite goal line with

Crawl bear back to 40
Lateral pushups other way
Crab Walk other way
Parker Peters
Reverse Inch Worms

From there, we did a Zombie Crawl across field, taking a break mid way to avoid field rash on bodies, and then lunge walked the rest of the way.

Moving back over to the stadium, we did BTW shoulder taps in cadence.  Having read of recovery exercises, YHC thought it would be good to do the stadium steps to help tired legs from training for the convergence.  At the end of the steps, we did dips in cadence.

Back on the field, we did trade offs of wheelbarrows back to the beginning.

Mary:  Box Cutters, Freddie Mercuries, Flutter Kicks

COT:  A cord of three strands is not easily broken (Ecc 4:12),  and How can one keep warm alone (Ecc 4:11).  We are stronger working together and we prayed to be stronger as brothers, fathers, and workers together.

AO: The Highlands

QIC: JAG

The PAX: Maj. Payne, Toolbox, Slide Rule, Hogan, Trolley, Bandit and DR PAX Mad Dog and Viking

Warm-Up: SSH, Imperial Walkers, IBAC, Windmill 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:  Considering that the Highlands features a soccer pitch, not a football field, the PAX prepared for Week 1 of the IronPAX by broad jumping from the goal line to the edge of the 6-yard box.  There, they performed 6 burpees, 6 Bonnie Blairs, 6 big boi situps and then bear crawled back to the goal line.  The PAX did this 5 times in the set.

After the set, the PAX did a lap around the edge of the penalty box and then lined up along one of the short sides.  Then, they did Elevens that consisted of Spiderman pushups, walking lunges across the width of the penalty box, seal claps, and then a sumo walk back.  The PAX repeated this for 4 sets.

The PAX recovered with another lap around the penalty box, stopping along the top edge to do reverse lunges back to the goal line.  Then they repeated the IronPAX prep until Mary.

Mary: Flutterkicks, Protractors, Freddie Mercuries, and whatever torture that Toolbox made up.

COT:  Adm. McRaven ends Chapter 6 of “Make Your Bed” by writing “Life is a struggle and the potential for failure is ever present, but those who live in fear of failure, or hardship, or embarrassment will never achieve their potential.  Without pushing your limits, without occasionally sliding down the rope headfirst, without daring greatly, you will never know what is truly possible in your life.”  The PAX spent this workout in the box, but McRaven encourages us to step outside those lines and push ourselves to be the best spouse, father, worker, and whatever role we have in our lives.  Aye!

AO: The Highlands

QIC: JAG

PAX: Toolbox, Bandit, Nano and 2 Percent

Warm-up: SSH, Arm Circles, Potato Pickers, Down Dog, Up Dog, and Musclemakers

The PAX moseyed to the Costco — more specifically, its parking garage — to get in some prep work for the upcoming #csaup.  The PAX ran up the garage’s roughly 120 stairs and then back down.  Upon convening on terra firma, the PAX did a plank, a set of lunges and then derkins, dips and box jumps on the large concrete blocks that Costco kindly left for the beatdown.  The PAX then rest while the Q gave a brief recitation of F3’s Q1: Get Right.

The PAX then did two rotations up and down the garage’s stairs.  This was followed by a plank, lunges, derkins and dips.  The rest consisted of the Q’s recitation of Q2: Live Right.  Three rotations up and down the Costco stairs preceded more plank, derkins, dips and Q3: Lead Right.  The PAX concluded its trip to Costco with another two rotations up and down the stairs, which in the interest of time was followed only by Q4: Leave Right.

The PAX returned to the field for Mary with each PAX taking a turn as Q for one exercise.  The highlight was Toolbox’s debut of THE TANTRUM.

COT: In chapter 5 of “Make Your Bed,” Adm. McRaven described The Circus – extra PT in BUD/S assigned to budding frogmen for various reasons.  The Circus led to fatigue, which led to more Circus, which usually led to ringing the bell.  McRaven wrote how he and his swim buddy overcame the Circus to lead their class’  final swim.  He encourages us not to get sucked into the spiral of negativity, but use that energy to lead our own swim.

 

AO: The Patriot

QIC:  Lucius

The PAX:  Apollo; Bone; Fish Fry; JAG; Jenner; Lazlo; Maj. Payne; Murdock; Nano;  Sourdough; Two percent; Three mile

This morning’s weather was cool and crisp, foreshadowing the arrival of falling leaves, football games, and pumpkin spice.  But first, the PAX took time to reminisce about summer trips to the beach.  Here  is what YHC can remember:

WARM UP:  SSH; Cherry Pickers; Arm Circles; Wind Mills; Downward dog; Merkins

THA-THANG:

Pack up the car:

The PAX split into two teams, which took turns moving “luggage” to their “car” on opposite sidelines.  After “packing” luggage in the car, each PAX performed either five curls or a 4×4 (4 Merkins; 4 single-leg mtn climbers), then selected the heaviest available luggage and … moved it to the car on the opposite side of the field.  Luggage included 2 x 60-lb sandbags; 50-lb beach bag; 50-lb ruck; cinderblocks; pavers; and a half-full cooler.

Traffic Jam:

The PAX moseyed around the track on their way to the beach.  Travel was interrupted by standstill traffic (balls-to-the wall, with shoulder taps); crawling traffic (bear crawls); a tunnel (bear-crawl through tunnel of men); and a traffic ticket (10 x burpees).

Beach House Stairs:

Upon reaching the beach house, the PAX were ready to jump for joy.  They performed a stairway to seven exercise with jump squats at top and bottom of the beach house stairs.

Fun in the Sun:

The PAX bid the beach house goodbye and headed the beach for an AMRAP circuit:

• Walking up the dunes (cross-field lunge walk)
• Building sandcastles (10 x 8-count body builders)
• Hot sand high-knees (cross-field)
• Swimming in the sea (10 x flutter kicks, in cadence)

MARY: Round-Robin Abs (toy soldiers, flutter kicks, whatever these things are called, oh yeahs, WWIIs)

COT:  Part of today’s workout included packing items for a trip.  It is important to carefully choose what to take with you and what to leave behind.   As you move through your week, don’t pack any extra luggage.

AO: The General

QIC: Maj Payne

The PAX: Lucius, Traveler, Firewalk (DRPAX from F3 Omaha), Rogue (M)

The weather was muggy, but the PAX posted in the gloom undeterred. Today would prove to be a doozie. H/T F3Churham My Little Pony for the beatdown idea. Here’s what we did:

WU:
5 Burpees OYO
WMH x 10
10 Burpees OYO
Cherry Pickers x 10
IW x 15
15 Burpees OYO
LBAC x 15
Reverse x 10
BWS x 20
20 Burpees OYO

The Thang: Line up on the goal line to tackle a series of travel suicides with escalating multiples of 5’s mixed in:

Start with 5 reps, travel 3 10 yards, do 10 reps, reverse travel back to start, travel 20 yards, do 15 reps, reverse travel back to start, travel 30 yards, do 20 reps, reverse travel back to start.

Round 1 – Merkins, Bear Crawl, Crawl

Round 2 – Jump Squats, Lunge Walk, Walk Lunge

Round 3 – Hello Dolly, Crab Walk, Walk Crab

Round 4 – Carolina Dry Docks, Bunny Hop, Reverse Bunny Hop

Round 5 – shorten the travel to 5 yards, 10 yards, 15 yards for Peter Parkers, Traveling Merkin – right hand lead out / left hand lead back.

Mary: Around the horn for some American Twists, LBCs and other assorted exercises

COT: Always an honor to lead the PAX. Go out in the world and make it a better place, remembering that everyone has their own battles. Respect that fact as you work to influence them to a position of advantage.

Aye!