Category: Uncategorized

AO:  The General

QIC: Lucius

THE PAX: Trolley, Major Payne, Jenner

WARM UP:
SSH; LBCs, Moroccan Night Clubs; Cherry Pickers; Don Quixotes; fellowship lap

Three PAX convened for a fun circuit with 22-lb pavers at the General, but needed a fourth PAX to make it work.  Maj. Payne’s attempts to recruit a fourth from the early-morning stadium crowd fell short.  YHC was unsure how this was going to play out.  Luckily, Trolley arrived just in time to save the work-out:

THE THANG:
After celebrating Trolley’s arrival, the PAX split into pairs.  While the first pair performed AMRAP of an exercise, the second pair ran to the far end of the field and back for a 200-yard timer and recovery run.  The pairs then flip-flopped.  Exercises included:

• 21-count suicide curls (with 22-lb paver);
• Plank jacks;
• Squat thrusts (with 22-lb paver);
• Merkins;
• Everest climbers (lunge, lunge, squat);
• Man Makers (with two 22-lb pavers);

The first set was so fantastic, the PAX performed a second, omitting the plank jacks on the second go-through.  1.25 miles run, with a few reps between.  Good Living!

The PAX next celebrated the morning with 20 shoulder-to-shoulder presses (with 22-lb pavers), then ran the stadium stairs for good measure.  PAX performed recovery burpees to pick up the six, then ran back to the pile of pavers for the Mary.

THE MARY:
PAX-led copy-cats (one-legged bridge exercise borrowed from neighboring exercise group); flutter kicks; WW Is, and Dollys-to-heaven.

COT:
In reading the book “Don’t Split the Difference” by former FBI hostage negotiator Chris Voss, YHC was struck by the importance of displaying empathy—understanding for others’ viewpoints even if you don’t agree with them.  Hostage negotiators build empathy through active listening and language-mirroring techniques.  And the Q builds it by performing the workout with the PAX, instead of standing there with whistle, stopwatch, and clipboard.  YHC has always appreciated this aspect of F3.  We’re all suffering, including the Q.  Understanding others’ points of view can lead to productive outcomes, as proven at the General this morning.

 

AO:  The Patriot

QIC: Lucius

THE PAX: FNG Catfish; Geek Squad (DR); Apollo; Bone; Deflator; Jenner; Maj. Payne; Prenup; Sam Adams; Sunshine

11 PAX joined at The Patriot for a fun-filled Friday competition.  With coupons.  Here’s what happened:

WARM UP:

SSH; Cherry Pickers; Imperial Walkers; High Knees

THE THANG:

Diamonds of Sevens:

The PAX ran from corner to corner of a diamond (square) on the field, performing the following at each corner: 7 x burpees; 14 x Merkins; 21 x flutter kicks (or LBCs); 28 x BWS

Friendly Figure it Out (FFIO):

The PAX split into two teams (one faster; the other slower) and raced to move a collection of sundry and assorted coupons 50 yards faster than the other team. The sundry and assorted coupons comprised the contents of YHC’s garage: 20-lb pavers, rucking bricks, 60-lb sandbag, hi-lift jack, mini-log, and sledgehammer.  The PAX raced two heats: (1) one with over-the-head carries for pavers and rucking bricks and (2) one where PAX could not move with the coupon.  A fun time was had by all.

Diamonds of Sevens (Reprise):

The PAX again ran from corner to corner of a diamond on the field, performing the following at each corner: 21 x plank jacks; 14 x Merkins.  Exercises were cut short to keep time for Mary.

THE MARY:

PAX-led toy soldiers, inspectors; American twists, and T-Merkins (Terkins (?))

THE COT:

Welcome to FNG Catfish and DR PAX Geek Squad.  Nice work !

Today, we performed some exercises requiring teamwork and strategy.  It was great to see PAX picking up the six during the Diamonds of Sevens routine.  And working together to move awkward coupons is always gratifying.  As you go through your workday and weekend, think about how you can be a more effective teammate.

AO: The Patriot

QIC: Maj. Payne

The PAX: Poe, YNAB, Subprime, Dr. D, LaForge, Jag, Rousey (DRPAX from F3GrandStrand), Prenup

Nine PAX gathered in the Friday gloom for a Jenner-led Ninja course, but it was not to be! Our cerebral Q came down with a case of first world Ebola and although he wanted to drive on through the nausea, his M finally convinced him that perhaps he should rest. Instead, the PAX were treated to some Payne, courtesy of YHC.

Warm Up: Standard stuff — Side Straddle Hops, Imperial Walkers, Little Bitty Arm Circles front and rear, Merkins and a lap around the track to the scoreboard where the cement cinder blocks were….stolen!! What!?!  It must be Spring cleaning time at YHS.  Not cool.

No matter…we can make this work with what we have! Mosey on to the Arena for the ME.

Main Effort:

Pair off into four groups.

Station one: 25 x toe touches, then 4 burpees, repeat

Station two: 10 x Derkins; 10 x BWS, repeat

Station three: Box jump to top, walk down, repeat

Station four: 2 laps around the arena. This is the timer.

Two rounds as prescribed, last round only one lap, since there’s more to do and time is short!

Mosey on to check on Samara.  She’s still there and able to withstand YHS’s Spring cleaning!  Celebrate with 50 x LBC.

Moving on with a short mosey to the Basketball court. Two rounds of partner 1 bear crawl across width of court, knock out 10 x Merkins, then crawlbear back. Partner 2 does BWS while waiting his turn.

Since it’s Friday, we need to wind down with some friendly competition. We’ll call it hand tennis. Each ball has an exercise and number of reps on it. Whichever team loses the point has to do the prescribed exercise. Winning team does half the number. This continued until we lost Subprime due to injury.  A swing and a miss can be devastating! Who knew that hand tennis was so incredibly hazardous?  No one!  Until….we lost Prenup too!  To a rusty shoulder! The game evolved to PAX being required to touch the back line after hitting the ball, which was fun, but YHC couldn’t take losing yet another member of the PAX, so we halted action at about the 10 minute mark. Fortunately, all PAX made it back to start for a quick round of Mary.

Mary: Every other PAX call an exercise. We got in some flutter kicks, American Twists, WWIIs and Freddie Mercuries!

COT: Sometimes things don’t end up as expected, but it’s ok, because together, we can make it work. Lean on each other to make it through the twists and turns of life, because it’ll rarely go exactly as planned. Thanks for being here today and the honor to lead y’all through yet another beatdown. Amen and Aye!

 

 

AO: Olympus

QIC: Hightower

Co-Q: Jenner

THE PAX: NAFTA, Roddick, Weeohh, Subprime, PopFly, Nano, McDreamy, Tootsie, JuBoo, YNAB, FNG Fixer

WARM UP: 30 SSH, Arm circle forward & reverse, Rockets, downward dog calf stretch & hips low followed by 20 mericans. Then fellowship jog single file around high school, rear PAX sprints forward ‘bob & weave’ thru line.

THE-THANG:

Tire Flip and Then Some:
Spilt the PAX into 2 (7) man groups, set up in 7- stations for tractor tire relay across field.
1 man: flips tire, then
2 man: runs across field up hill to 2 man
3 man: balls to wall 10- count, runs down hill to 4 man
4 man: bear crawl back across field
5 man: 5 burpees
6 man: 20 monkey humpers
7 man: 10 sledgehammers on tire
Rinse & repeat to move the tractor tire across the field.

Battle Royale:
F3 version of paper – rock – scissors. PAX gets introduced to the exercises by doing 2 rounds of burpees x 2, mountain climbers x 4 (4 count), and merkins x 6.

Split the PAX into 2 (7) man teams. Starting at the end zone, face each other lining up on the hashmarks. Each team sends the man at the front out to meet the other in battle. The two verbally repeat the mantra burpees – climbers – merkins and then turn away from each other and drop down into their chosen exercise. Each team performs the same exercise as their combatant. The winners (burpees beats climbers beats merkins which beats burpees) gets to advance 10 yards by doing lateral push up walks. The losers perform the winner’s exercise and then do an Al Gore while waiting for the winning team. Then the teams sends the next men at the front to meet each other in battle. Rinse and repeat until the first team reaches the 50 yd. line.

MARY:
Kick outs, flutter kicks, and LBCs

COT:
Appreciate all the support locally and from Arlington coming out to Olympus. It’s the bond in our community that brings us out here, as F3 calls it breaking the Sad Clown Syndrome. When we were younger we all had our high school friends and teammates, or college friends. But now, we’re older, some married, some with children, lacking that male comradely, and have fallen prey to Sad Clown Syndrome. F3 fills that void and gives us that sense of belonging again.

AO: The Patriot

QIC: Lucius

THE PAX: FNG Wee-ooh; DR Toe Drag; DR Upchuck; DR Cup Cake; Hightower; Poe; Jenner; Maj. Payne; Lazlo; Traveler; Roddick;  Deflator

13 PAX, including three DR and one FNG, joined for a little bit of everything this morning:  some laps around the track, some spirited competition, and a bit of a beat-down.  Here is how it happened:

WARM UP:  SSH; Arm Circles; Cherry Pickers; Free Solo (vertical mountain climbers); social lap

THE-THANG:

Elimination Mile:
PAX ran 1 mile on track, with intermediate sprints every 200 meters.  Last PAX at each intermediate sprint did 10 burpees and moseyed the rest of the mile.  You don’t have to outrun the bear, just your slowest friend!

Bear-vs-Crab-vs-Gorilla Soccer:
PAX split into three teams (bear, crab, & gorilla) and engaged in a friendly three-way soccer match.  Team bear bear crawled, team crab crab walked, & team gorilla gorilla walked.  Teams switched modes of transit after 2 minutes.  Everyone won!

Sevens:
PAX started with 1 rep of a first exercise, ran to opposite side of the field, and performed 6 reps of a second exercise. They then added one additional rep to the first exercise and subtracted one rep from the second, so that the sum always equaled 7.  Exercises included:

– Carolina dry docks / BWS
– Dips / 4x4s

FNG Wee-ooh encouraged us into some extra reps with his don’t-quit attitude.  Well done!

MARY:
LBCs and flutter kicks

COT:
Waking early and exercising in the gloom can be a chore.  Each of us has different reasons why we do this.  Keeping your “why” in focus as you exercise helps to motivate and to measure success.  This applies beyond the confines of the Patriot.  As you go through your day, do not forget your “why.”