Category: Uncategorized

AO:  The General

QIC: Lucius

THE PAX: FNG Flood Plain; FNG Ringworm; Jag; Jenner; Maj. Payne; Sam Adams; Traveler; Trolley

9 PAX, including two intrepid FNGs, joined at The General for a celebration of quarter-pounders, bear crawls, and sandbags.  Here’s what happened:

THE WARM UP: 

SSH; LB arm circles; free solo (vertical mountain climbers); cherry pickers; punching at shadows (two jabs, followed by two hooks, in cadence)

THE THANG:

1 x Quarter Pounder: The PAX divided the football field into quarters, then ate it up:

– 25-yard sprint; 25 Merkins; run backwards 25 yards
– 50-yard sprint; 50 BWSs; run backwards 50 yards
– 75-yard sprint; 75 Mountain Climbers; run backwards 75 yards
– 100-yard sprint; 100 Flutter Kicks/LBCs; run backwards 100 yards

3 x Bearmuda Triangle:

The PAX bear-crawled around a 100-meter triangle, pausing briefly for rest exercises at each corner:  Merkins; BWSs; cinder-block press/cinder-block curls.  Circuit repeated 3x for 300 meters of bearcrawl.  Aye!

2 x Ring of Sandbag:

Between trips around the triangle, the PAX circled up, and passed a 60-lb sandbag from PAX to PAX.  After handing off the bag, each PAX performed a burpee, then recovered to receive the bag again.  Wonderful!

1 x 60 lb Bleachers and Beaches:

PAX Line up on bleachers, one man on every step, with the first PAX holding a 60-lb sandbag.  First PAX hands the bag to the second PAX in line, then heads down the bleachers to join the end of the line, Ricky Bobby style.  Fantastic!

THE MARY:

Freddie Mercuries, American twists, and windshield wipers.

CIRCLE OF TRUST:

YHC recently spent some time in the mountain ranges surrounding the Shenandoah valley, and came away with a renewed appreciation of the beauty they hold.  As the Psalmist said, “this is the day the Lord has made, we will rejoice and be glad in it.”  Rejoice in the opportunity to post in the Gloom, see the sun rise, and count your blessings (and your reps) with the PAX!

AO: The Patriot

QICs: Fish Fry, Co-Q Lucius, and Assistant to the Q Schrute (aka Jenner)

The Pax: Fish Fry, Lucius, Jenner, Maj. Payne, Lazlo, and DR Pax from Louisville Viking and from Cary Pivot

Warm up:
SSH
Seal jacks
Squat jacks
Front lunge overhead raise
Homer to Marge

The Thang:

Mosey to pick up coupons
Wall sliders mobility exercise
Shoulder press in chair position
Curls in chair position

The group did two loaded pyramids of 10 reps per exercise. A loaded pyramid is 1, 1-2, 1-2-3, etc. or 150 reps total each group. If someone finishes early, then they drop back down to the place where the slowest person is and work back up the reps from there. That way, the group ended at the same time and the faster folks just got more reps in.

Group 1

Build a Burpee Merkin
Hindu Merkin or Dive Bomber
Pop Jack
No arm Merkins
Full Burpee

Spiderman crawl to station 2

Group 2

No Leg Left to Stand On
Squat thrusters
Low squat over brick and hop back up on the brick (like low squat to bench)
Reverse lunge hop from brick (step down to reverse lunge and hop up landing on 1 leg, and go back to reverse lunge). 10X
Front lunge with tricep extension on drop
Split squat with one toe on bench (with brick for fun)

Planned a Duck walk to station 1, but alas, time (and potentially lack of properly functioning legs at this point) prohibited it, so we stumbled back.

Mary:

2 Down 1 Up,
Alphabet leg lifts

COT: Plans fail for lack of advisers. The Pax didn’t see it this week, but advisers helped tremendously in this setup. Jenner did it a lot of brainstorming to work out the flow. When Lucius stepped in as backup for Jenner, he gave some good advice on making the workout more achievable. In the end, we didn’t need a Co-Q to split up the group, but having a team made the workout better. Finally, a cord of three strands is not easily broken. It was a beat down workout, but helping each other to finish made us stronger.

AO: The Patriot

QIC: Maj. Payne

The PAX: Prenup, Subprime, Dr. D, Sauerkraut, Lucius, Fish Fry, Poe, Vila, Moonshine, Lazlo

11 pax posted on this NCAA Basketball Championship Eve! It was to be fun for all with a solid warm up prior to the UVA vs. Texas Tech showdown!

WU:
10 x SSH, mosey to the stadium entrance,
10 x IW, mosey to 27th and N. Florida corner,
10 BWS, mosey to 28th and N. Florida
10 Merkins, mosey to parking lot

The THANG:
Get on line in the parking lot.
Move via crab walk for 5 parking spots, then 5 x 4x4s (start in standing position, then 4x Merkins, 4x mtn climbers, end in standing position = 1 4×4). Repeato!
Then move via bear crawl for 5 spots and complete 5 x 4×4. Repeato!
Next move via lunge walk for 5 spots and complete 5 x 4×4. Repeato!
Last, move via bunny hop for 5 spots and complete 5 x 4×4. Repeato!!

Mosey to the basketball court for some hoops action!

But first!  Grab the railing for 3 sets of 10 x Down Unders!
Then count off 1s and 2s.
1s take far side of court, 2s take the near half.
Each team sprint 5 x width of court laps (down and back). As PAX finish, get in plank somewhere on the 3pt arc on your respective side. Last PAX to finish grab the ball and attempt a basket from the free throw line. A miss = 1 x Merkin for all of that team’s PAX. A hit (aka making the basket) = 5 x burpee for the winning team (aka the team the made the basket), 10 x burpee for the losing team (the team that couldn’t make a free throw to save their lives). Yeah…it started out as 3 and 7 burpees or something, but that changed.

Repeato with 4 x width laps, then 3 x width laps.

At this point, YHC was starting to feel sorry for team 2, who couldn’t seem to find the bottom of the basket, so we performed 2 x width laps and switched to a lay up, which would be worth 3 points!!

No luck.  Team 1 hit first and team 2 dutifully knocked out their 10 x burpee penalty (perhaps the rules weren’t made clear and they were going for max burpees??)  Current score: Team 1 six points, Team 2 null (aka zilch, nada or even zero).

At this point, all PAX were getting concerned that team 2 might somehow be physically incapable of making a basket.

Last round — 1 x width lap and the first team who puts the ball in the basket, however they can do it, gets 6 points.

Somehow…some way, Team 2 did it; they sunk a basket first.  Was it pity on the part of Team 1? Did team 2 lift one of their PAX up to drop the ball into the basket in the darkness of the gloom?  Perhaps the truth will never be known for sure, but the teams knocked out their respective burpees and returned to base for a quick round of Mary.

Mary: 50 x LBC, then do not put your feet on the ground for 20 x each of Flutter kicks, Hello Dollies, Heels to Heaven.

COT: Sometimes life doesn’t go as planned and the rules change mid game, just like our hoops game today.  No matter what though, you gotta grab on to your fellow PAX and drive on.  The key is to have those PAX around so that you can reach out to them.  Everyone needs a helping hand sometimes, no matter who they are. Be that helping hand, or reach out for that helping hand depending on what’s going on for you.  It matters — every little bit matters. Aye!

 

AO: The Patriot

QIC: Maj. Payne

The PAX: Lucius, Lazlo, Vila, Prenup, Jenner, #DRPAX Texas Ranger, Noodle, Bone

With the official F3TheCapital 2ndF event one evening prior, it was time to get down to the business of making our bodies stronger again, even if a beatdown might’ve been slightly lower on the priority list this A.M. The PAX had pulled themselves from the fartsack, and there was no time to dilly dally.  Fortunately, YHC knew a thing or two about dealing with hangovers. Unfortunately for the PAX (or maybe fortunately), the cure involved something markedly different from other more traditional cures.

WU: Follow me! Mosey to the basketball court for some LBACs front and rear, then into the thang!!

The Thang: The hangover cure: Bear crawl around the high school! YHC decided to break things up with several rest periods though.

1st stop: The first rest period consisted of 15 x Underdogs (Aussie Pushups…whatever. I think they may officially be Underdogs, which has a good ring to it, so YHC is going with it). Pick up the bear crawl again to rest at school corner #1.

2nd stop: Rest period #2 was 50 x SSH. Easy-peasy. Bear crawl to Conex. En Route, a couple pax decided it might really be a good idea to have gloves for this particular beatdown. YHC has a couple extra pairs, so as a group, the PAX moseyed to YHC’s vehicle where we issued the gloves, then all moseyed back to continue the bear crawl journey.

3rd stop: 5 x jump up pull-ups along the side of the Conex. Good fun.  Time to bear crawl again, this time to corner of school #2.

4th stop: 25 x restful Merkins (same as regular Merkins, but restful — it’s a mind control thing)! Onward with the bear crawl to the racks!

5th stop: The bike racks, for Erkins. 25 of them! Sooo easy!  Bearcrawl to the Arena stairs for 4 x laps up and down the stairs. 1. every stair, 2. then skip a stair, 3. every stair 4. then skip a stair! Dual rest period stop bc we then circled up and knocked out 25 x BWS. Enough rest!  Bear crawl up and out to the perimeter railing for some more Underdogs (15 reps).  We’ll call this corner of school #3. Continue the bear crawl…

6th stop: Just for fun, the PAX stopped for 15 x WWIIs en route to corner of school #4.  Onward to the corner via…the bear crawl!

7th stop: Rest period #7 occurred at school corner #4, which of course, was close to the end, so rest was welcomed heartily. The PAX celebrated the rest period with 15 x jump squats.  No time for further jubilation — more bear crawling!

8th stop: Tennis Court pen #1 for some restful lunge walking. As a group, lunge walk across two courts. Gather up and lunge walk back. Exit the pen and bear crawl to tennis court pen #2.

9th stop: Tennis court pen #2 for traveling burpees! The PAX were getting close to the end, and truly, they could not believe how easy the perimeter bear crawl transit was with all the (active) rest stops. this one proved no different with traveling burpees performed across two courts. YHC might have heard some mumble chatter, but it’s debatable. It was probably quiet cheers instead.

10th and final rest stop at the SP, where the PAX commenced with some Mary.

Mary: Around the horn Mary. Flutter kicks, Ring of Fire, American Twists, LBCs and more!

Announcements: To assist our FiA sisters in Alexandria, donate Shoes for Soles4Souls in memory of a FiA Lexington Pax who was struck and killed by a car last December while out running with fellow Pax. Also, join the F3 Patriot team for the May 11 Spartan at Nationals Stadium. Lastly, we are launching some new sites soon.  We’ll be soft launching a new AO at W&L HS on Tuesday, April 9. Start spreading the word!!!

COT: Sometimes you gotta do what you gotta do, even if your hangover is telling you otherwise. It’s always an honor to lead PAX, and whether it was the bear crawl or the leadership experience, YHC feels stronger and ready to tackle the day because of the effort and fellowship provided by the PAX!  Aye!

AO:  The Patriot

QIC: Poe & Lucius

THE PAX: Bone; Dr. D; Fish Fry; Jenner; Maj. Payne; Traveler

WARM-UP: SSH; Imperial Walkers; Cherry Pickers; etc.

THA-THANG:

To celebrate the second week of the NCAA basketball tournament, the PAX split into two teams, then rotated through a 16-exercise bracket made of four regions:

• Run East bracket, then 16 x:
  • Burpees (no one likes the one seed in the East)
  • LBCs
  • Star Jumps
  • Gorilla Crawl
• Run West bracket, then 16 x:
  • Cinder-Block Squat Thrusts
  • Cinder-Block Curls
  • Cinder Block Overhead Presses
  • Bear Crawl (no cinder block)
• Run South bracket, then 16 x:
  • Merkins
  • Body Weight Squats
  • Lunges
  • Crab Walk
• Run Midwest bracket, then 16 x:
  • Carolina Dry Docks
  • Squat Jumps
  • Flutter Kicks
  • Duck Walk

The round of eight, performed after running the bracket for each region, included 8 x LBCs; Star Jumps; Carolina Dry Docks; Flutter Kicks; Merkins; Lunges; Curls; and Overhead Presses.

Finally, for the Final Four, the PAX performed 4 x Star Jumps; Carolina Dry Docks; Merkins; and Curls.

THE MARY: PAX-led core exercises.

CIRCLE OF TRUST: 

As the Qs’ alma mater learned during last year’s NCAA tournament, as you move through life, there are times you lose.  To a 16-seed.  Coming back is difficult, but can be done. Try to focus not on the game you lost, but on the games left to play.