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Ladder of Payne

AO: The Patriot

QIC: Maj Payne

The PAX: 3 Mile, Lucius, Choo Choo, Coconuts, Brown Bag, Sticks, FNG Spokes, FNG Slapshot, Bone, Sunshine, Cable Guy, Wedding Singer

It was a cool-ish Monday morning gloom, and the men of the Patriot were ready for a righteous beatdown after a weekend full of sun. 13 PAX, including one true FNG and another who came back after an early departure last Friday, gathered for a trip down and back up the Ladder of Payne. The following is a true story:

WU:

15 x SSH

10 x IW

10 x LBACs front and rear

10 x Slow BWS

10 x Slow Merkins

The Thang:

50 x Lunges

10 x Burpees

45 x Coupon Curls

Sprint across field and back

 

40 x Dips on Coupon

8 x Burpees

35 x Mountain Climbers (2-count)

Sprint across field and back

 

30 x Rows with Coupon

6 x Burpees

25 x Jump Squats

Sprint across field and back

 

20 x Coupon Squats

4 x Burpees

15 x Merkins

Sprint across field and back

 

10 x Coupon Press

2 x Burpees

5 x Coupon Swings

Sprint across field and back

 

15 x Merkins

4 x Burpees

20 x Coupon Squats

Sprint across field and back

 

25 x Jump Squats

6 x Burpees

30 x Rows with Coupon

Sprint across field and back

 

35 x Mountain Climbers (2-count)

8 x Burpees

40 x Dips on Coupon

Sprint across field and back

 

45 x Coupon Curls

10 x Burpees

50 x Lunges

Sprint across field and back

Mary

25 x Flutter Kicks

15 x American Twists

15 x Heels to Heaven

10 x Slow Supermans

50 x LBCs

COT:

YHC is speaking on a “Strength in Numbers” podcast today, which has forced some thought on how to better enable grit, determination and perseverance in our lives. My thoughts centered around developing goals. Goals give us hope and something to shoot for in our lives. We all need to have goals so that when things get tough, there is something out there that we have committed to that will keep us going and focused. So set a goal today, whether it’s to read a book, finish a marathon (or GoRuck event), or build your 2.0 that fort he’s always wanted. Make it a finite goal with a clear objective, and it will help you become a better father, brother, son, boss, colleague, crazy uncle, or whatever your role in lie.

Aye!

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Scrambled Eggs for a Booming Semicentennial

AO: Delphi

QIC: Nano

The PAX: Mule, El Niño, Derecho, Hightower, Ba Da Boom, YNAB, Peloton, Dunder, Wham-O, Monk

WARM UP: SSH, Arm Circles, Willy Mayes Haze, Merkins; finished with a count-o-rama so everyone had a number.

THA-THANG: Modeled after last year’s Eggs-streme Eggs-ercises!, the PAX warmed up quickly and began the egg hunt. A total of 12 eggs were hidden around the Delphi complex all containing an exercise for the PAX to complete. There was one special egg with a few extra goodies to celebrate Ba Da Boom reaching the R.E.S.P.E.C.T milestone. The exercises started with YHC calling an exercise while HIM number 1 went searching for an egg. The PAX did the exercise(s) listed and HIM 2 set off for an egg. In the mean time, HIM 1 called out an exercise of his choice which we completed while we waited for HIM 2 to get back. The process continued and the egg exercises included:

  1. Bunny hops to the 50 yard line, mosey back
  2. Carolina Dry docks x25, sprint 25 yards, mosey back
  3. Squat Jump x30, sprint 20 yards, mosey back
  4. Burpees x10, sprint 40 yards, mosey back
  5. Bear Crawl to the 50 yard line, mosey back
  6. Forward lunge to the 25 yard line, reverse lunge back
  7. Overhead arm claps x50
  8. Run backwards to the 50 yard line, 50 air squats, sprint back
  9. Merkins x40, sprint 10 yards, mosey back
  10. LBCs x50, IC
  11. Plank Jacks x35, sprint 15 yards, mosey back
  12. WWI x45, sprint 5 yards, mosey back

This brought us through Mary and on to a short roast:

A Wiseman once said that “Wisdom doesn’t necessarily come with age. Sometimes age just shows up all by itself.” (Tom Wilson) And another said, “Middle age is when your age starts to show around your middle.” (Bob Hope),  Yet, remember that “Age is strictly a case of mind over matter. If you don’t mind, it doesn’t matter.” (Jack Benny)  “And in the end, it’s not the years in your life that count. It’s the life in your years. (Abraham Lincoln)

COT: Proverbs 10.9: “Whoever walks in integrity walks securely, but he who makes his ways crooked will be found out.” The social unrest and finger pointing going makes it hard not to pick sides. Unfortunately, many don’t seek the truth, they just want to reinforce their beliefs. However, as leaders we need to continue to walk with integrity and set good examples for our bothers, family, and the community.

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Just Three Thangs

AO: The Patriot

QIC: Maj Payne

THE PAX: Bone, Wedding Singer, Cable Guy, Lazlo, Coconuts, Lucius, 3 Mile, Flyover, Sticks

10 PAX gathered this glorious morning in the gloom to celebrate the beginning of another week. Blue skies and mid sixties welcomed the beatdown, and fun was had by all. Here’s what happened…

WU:

400 yd Mosey
20 x SSH
1 x Burpee
15 x Body weight squats
2 x Burpees
10 x Cherry Pickers
3 x Burpees
15 x Imperial Walkers
4 x Burpees
10 x Merkins
5 x Burpees

Thang 1:

Three (3) rounds of the following:

6 x Burpees
 10 x Bent over Rows
 15 x Coupon Squats
 20 x Overhead Press

Thang 2:

Then four (4) rounds of the following:

200 Yd Run
20 x Squat Jumps
15 x Merkins
10 x No Push Up Burpees

Thang 3:

Mosey to parking lot for three (3) rounds of the following:
20 Yds Broad Jump
20 Yds Backwards run
15 x Aussie Push-ups
15 x Groiners
10 x Hand Release Merkins
10 x Mountain Climbers (Hard Count – not in cadence)

Mary:

25 x Flutter Kicks
15 x American Twists
25 x LBCs

COT: Tough beatdowns force us to focus and push through the physical pain, and they ultimately make us stronger as we endure them. As long as we keep going – pushing through, repetition by repetition and set by set, we keep getting stronger. It’s the same when we push through mental challenges that we face. As long as we keep going, pushing through whatever we’re facing, we will make it, one step at a time. Remember that as you go out into the world today. Look for others that may be struggling, and help them understand that they can make it too. Be a bright light, and show them they are strong enough if they just keep pushing. And perhaps let them know about F3, where we train ourselves to push through the gloom every day. We own the gloom!

Aye!

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Burpee Pyramid for our Return to Olympus

AO: Olympus

QIC: El Niño – VQ

The PAX: Mule, Nano, Obadiah, Apollo, Evan (Southpaw), Everett (Derecho), Pop Fly, Ba Da Boom, NAFTA, YNAB, Jag

WARM UP: SSH, Arm Circles, Willy Mayes Haze, OYO Stretch

Mozy around the parking lot then up to the field for the fun to begin.

THA-THANG:

Once arriving to the field, the PAX lined up along the end line and all grabbed a socially distanced piece of the field. The activity was a pyramid: 1 burpee + 1 deep squat then run to the 10 yard line and back, 2 burpees + 2 deep squats then run to the 20 yard line and back, repeat until hitting 10 burpees. At that point reverse the pyramid back down to 1.

MARY: We finished the burpee / squat / sprint extravaganza with about 20 minutes to spare, plenty of time for a full round of Mary. This consisted of the usual: LBCs, alphabets, flutter kids, heal touches, row-boats, merkins, WWI, etc., with plank hold to finish us off.

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My Favorite Things

AO: Wherever you’re at

DISCLAIMER: I am not a professional. Perform these recommendations at your own risk. Modify them as necessary.

QIC: Lazlo

The PAX: You

WARM UP: Do your usual, get some stretching in. Or, do this active warm up.

5 x SSH (IC), 5 x jump squat (repeato, 3x)

5 x Mountain climbers (IC), 5 x merkins (repeato, 3x)

THA-THANG: 

Things I’m missing right now? 

  1. March Madness
  2. Baseball

So….

Starting with a tourney-style workout. This is going to use yard markers and sound like a football field, because that’s what I’m picturing, and probably where I’ll go do this. Adjust to wherever you are. Also, grab some kind of coupon and position in corner #2. But right now you’re in the first corner of your space, which is the…

North Regional, round of 64: 64 x stationary high-knees (count each leg)

Bear crawl ~50 yds (across the field, or to the end of your driveway and back) to the…

East Regional, round of 32: 32 x Coupon curls (and yes, I know this isn’t how the tourney really works, just go with it)

Sprint 100 yds (driveway x2) to the…

South Regional, round of 16: 16 x Bobby Hurley’s (jump squat, but be really obnoxious and pound the court at the bottom of your squat)

Lunge walk 50 yds to the…

West Regional, round of 8: 8 x shoulder taps (IC)

50 yd high knees, 50 yd butt kicks back to the…

North Regional, round of 4: 4 x Peter Parkers (IC)

Crab walk 50 yds to the…

East Regional, round of 2: 2 x shoulder-to-shoulder (IC)

100 yds carioca (50 yds facing one way, then reverse) to the…

South Regional, celebrate your championship with, 1 x Burpee

Baseball. I also miss baseball. This Thursday would have been opening day. Let’s play 9.

Starting at the goal line, bear crawl 10 yds. Do 1 Merkin (1st inning). Bear crawl 10 yds. Do 2 Merkins (2nd inning, and so on),  Bear crawl 10 yds. Do 3 Merkins (and so on, for innings 4-9). But this is dumb, because we’re at the 10. Extra innings! Bear crawl 10 yds to the goal line. Do 10 Merkins.

If there’s time remaining, start another tourney, but replace with:

64 LBC, 32 coupon-squats, 16 plank jacks (single count), 8 jump squats, 4 burpees, 2 squat thrusts, 1 WWI.  Also, replace the bear crawl with a mosey. That would be cruel.

MARY: Captain Thor (1/4 WWI/American hammers, then 2/8, 3/12 etc. up the pyramid to 5/20 and back down). 10 toy soldiers (IC). 25 flutter kicks (IC).

COT: My daughter was crying tonight when she went to bed. She had been practicing for a play, which would have been happening tonight. We talked about the serenity prayer, which I really like:

God, grant me the serenity to accept the things I cannot change, courage to change the things I can, and wisdom to know the difference.

That’s hard to do for a 9 year old. Hard for a 46 year old, too. But things are different right now and will be for a while. Think about the things you can control – like a virtual happy hour! Or maybe donating to help those in need right now, or giving blood. And try not to let the rest get to you.