Category: Uncategorized

August 15, 2019

AO: The Highlands

Q: JAG

PAX: Maj. Payne, Trolley, Toobox, Hogan, Slide Rule, and DRPAX Pivot

THE WARMUP: SSH, Imperial Walkers, Windmills, and Arm Circles

THE THANG:  The PAX convened at the JAGmobile to pick up their coupons, which they took to midfield for a rousing game of Uno.  The rules were simple: one PAX drew a card and did Coupon Wood Choppers while the rest of the PAX did an exercise based on the number and color of the drawn card.  Red cards meant Kraken Burpees (burpees with two hands release Merkins), yellow meant Coupon Curls, green were Coupon WWIs and blue called for Coupon Squat Thrusts.  The card’s number gave the number of reps.  Blank and null cards meant a rest until the next card was drawn.  Plus-2 and reversal cards played like they do in the real game.  Wild cards were truly wild.  They called for a Bear Crawl around the midfield circle, or if a Wild Card +4, a 4×4.  After each Wild Card, the PAX did a Fellowship Lap.

MARY:  Flutterkicks and Penguin Crunches.

COT: The Highlands PAX continued its review of Adm. McRaven’s “Make Your Bed.” In chapter 4, McRaven counsels us that “sometimes no matter how hard you try, no matter how good you are, you still end up a sugar cookie.”  He encourages us not to complaint, but to push through.  May these words help us be better husbands, fathers, bosses or whatever role we have today and every day.  Aye!

AO: The Patriot

QIC: Maj Payne

The PAX: Sunshine, Jenner, Apollo, Kodachrome, 2 Percent, Noodle, Rousey, Laforge

With a new sandbag still needing attention, this morning in the gloom was dedicated to showing it around the local AO. The benefit went to the PAX, who hauled it around, and all who carried it made themselves just a little bit better. The following is mostly a true story about what happened.

WU: Varying reps of the following: SSH, IW, LBAC front and back, Slow BWS, Merkins.

The Thang:  Mosey to YHC’s people mover, where the sandbag was being stored and begin travels to corner of 27th Rd. N. and Florida St. for 5 x burpees. Next man pick up sandbag and mosey to corner of 27th Rd. N. and Edison St. for 5 x burpees, 10 x Merkins. Pick up the sandbag and mosey on to 27th St. N. and George Mason. Knock out 5 x burpee, 10 x Merkin and 15 x BWS. Next man grab that sandbag and move PAX to Yorktown Blvd and George Mason. 5 x burpees, 10 x Merkins, 15 x BWS, 20 x mountain climbers. Mosey down the trail with, you guessed it, the sandbag, to the 30th St. N. intersection. 5 x burpees, 10 x Merkins, 15 x BWS, 20 x mountain climber and 25 x SSH. Top of the pyramid; now time to go back down. First though, next PAX pick up the sandbag and run up the hill (thanks Jenner). Get the sandbag and mosey to Yorktown High School front yard. 5 x burpees, 10 x Merkins, 15 x BWS, 20 x mountain climber. Continue onward (with sandbag) through parking lot. 5 x burpees, 10 x Merkins, 15 x BWS. Mosey further into parking lot. 5 x burpees, 10 x Merkins. Almost home! Head back to the start point with sandbag and pump out 5 x burpees!

Mary: 25 x flutter kick IC

COT: You’ve got to be prepared for unexpected curves in life.  They are what makes us better and should be considered a blessing!  Make the most of what life throws at you! Aye!

 

 

AO: The Patriot

QIC: Maj Payne

The PAX: Laforge, Bone, Three Mile, Sunshine, Apollo, Lazlo, Fish Fry, 2 Percent, Jenner, Sourdough

11 PAX posted in the Monday gloom for a grinder beatdown with new coupons present. YHC received a sandbag for year number 49 on the planet, and the PAX put it to work.

WU: SSH, IW, Good Mornings, WMH, BWS, Merkins

Fellowship jog to pick up a few cinderblock coupons for the circuit.

The Thang: Simple concept today — perform the designated exercise, with the bucket carry serving as the timer. Rotate once the bucket carrier finishes and passes behind the PAX as he runs to station 1 sandbag throw.  After all rotate through each station, PAX take off for the basketball court and touch the school wall. First man there touches wall, and all PAX turn around, wherever they are, once he gets there.  Good to see PAX racing to be first! Then repeat through all stations and run again.

1. Sandbag throw
2. Jump rope Ruck get up
3. KB swing
4. Cinderblock curl
5. Merkin/burpee
6. KB flutter kick
7. Cinderblock thruster
8. Cinderblock squat
9. Cinderblock press
10. Medicine ball vert throw
11. Bucket carry

Quick round of Mary.

COT: As always, an honor to lead the PAX. Today, you were a victim of YHC receiving a new birthday coupon and it was a fun beatdown.  Always look for fun in everything you do — go out and make the world better. Aye!

AO:  The Patriot

QIC: Jenner

THE PAX: Two Percent, Major Payne, Sourdough, JAG, Deflator, Apollo, Lucious, Hightower, Tea Party, and DRPAX The Duke from Davidson, NC.

10 PAX joined YHC for a hot morning in the gloom and were not quite sure what they were getting into when they saw the Q sweating already before the start. A show of hands meant that only 3 or 4 had participated in a vaunted Spartan Race. Alright, this is going to be interesting.

THE WARM UP: SSH; LB Arm Circles; Windmills; Intro to the “rest” or AMRAP exercises; Fellowship Lap;

THE THANG:

A Spartan race, specifically a Spartan Sprint, is a short race filled with obstacles like walls, rope climbs, water jug carry, bear crawls, and stadium stairs. This F3 Spartan beatdown will be similar, but instead of racing for time, we’re racing together and squeezing in AMRAP exercises during “rest” opportunities.

Here are the AMRAP exercises.

• Burpees x 5
• Reverse Burpees x 5 (perform a squat, fall back on hands, lift feet few inches off the ground, stand back up with a slight jump)
• Carolina dry docks with shoulder taps x 5

The Spartan Race:

• Medium wall climb and stand up with 10 seal claps
  • We all line up on the end zone and get numbered 1 through 11
  • The race starts. We run to the back wall, climb up, and perform 10 seal claps. Then we jump down and start our AMRAPs. A few seconds after the last one finishes, we get up and run over to pick up cinder blocks.
• Cinder block shoulder carry stadiums
  • The even numbers run the stadium, bear crawl down the ramp, and sprint back. The odd numbers carry two cinder blocks on their shoulder and run half the stadium and back. Those who are back early get more AMRAPs knocked out. Then we switch and repeat.
  • Sourdough finishes valiantly with just a scrape from the cinders. I somehow end up with random cuts on my arm and chest. This race is already making us feel like true Spartans. We carry the cinder blocks to the back grass hill behind the pull up bar.
• Sand Bucket Carry, Cinder Block Finger Pinch / Farmer’s Carry, and Hill Sprints
  • #1 grabs the 75lb. bucket of sand and carries up and around the first cone.
  • #2 and #3, #6 and #7, and #10 are sprinting up the hill around the high cones.
  • #4 and #5, #8 and #9, and #11 are carrying two blocks by squeezing them up and around the low cones.
  • Then we rotate. JAG is hustling and beating nearly everyone every time and knocking out more AMRAPS at the end of each rotation!
  • After 11 rotations, we run over to the playground.
• Rope Climb and Tree Touches
  • The odd numbers spot each other while each of them climbs up the rope. The even numbers grab a low lying tree limb on two other trees and perform 30 tree [toe] touches. Several finish early and getting in their AMRAPS. Our heart rates are pushing their limit.
  • Then we switch and repeat. Tea Party executes the tree climb with great form, using the S hook technique.
  • We then run over, grab the cinder blocks left at the bottom of the grass hill and return them. Time is running out, so we end with a Circle Of Trust.
• Extra credit: Dungeon Crawl
  • When YHC asked for help to return the stadium bench used to set up the Dungeon Crawl, several took the chance to see what this quick obstacle was all about. Awesome, let’s go do it.
  • Starting with the bear crawl, we crawled between the two benches until we got to the first spike (cone). Then, we performed the best flying push up we could to then bear crawl on the benches over the cone. Then, we drop back down to the ground to go underneath a barrier laid across the benches. Bear crawl to the 2nd and last cone and perform another flying push up to traverse over the cone. Then done. That’s it. Quick and easy-ish.
  • Two Percent looks like a flying squirrel on Mars and easily flies up and over the spikes.

MARY: 

Skipped. Spartans were born with ab muscles.

COT: 

The Spartan site has several quotes of inspiration. They had Frank A. Wright on there who said, “If you can find a path with no obstacles, it probably doesn’t lead anywhere.” So for those obstacles that in your life, don’t avoid them. Don’t fear them. You have the strength to get over them.