Category: Uncategorized

AO: The Patriot

QIC: Maj Payne

The PAX: Noodle, Lazlo, Jenner and Bone

Not to be deterred by the frigid wetness, five strong gathered on this 33 and rainy morning in the gloom. Most would choose to fartsack, snuzzled warmly in their beds dreaming of hot soup, crackling fireplaces and chocolate cake.  But not these men of F3, bracing themselves against the howling wind, blinding snow and bone soaking frost. the following is mostly a true story…

WU: 20 x SSH, 15 x IW, 25 x BWS, 10 x Merkins IC

20 yd mosey, 180 then 20 yd sprint back x 3
20 yd toy soldier walk then 20 yd spring back
20 yd side shuffle right, then 20 yd sprint back x 2
20 yd side shuffle left, then 20 yd sprint back x 2
20 yd side high knees, then 20 yd sprint back x 2
20 yd side butt kickers, then 20 yd sprint back x 2

Mosey to the arena for the frozen circuit. YHC was ready for an army, and had grand plans, but adaptability is key in F3, and without said army, after some brief discussion, the PAX completed a slightly modified circuit that was no less challenging.

The Thang:

Station 1: Dips
Station 2: Wall Ball w/20# medicine ball
Station 3: 15 x Merkins; 15 x LBCs
Station 4: KB swing, Toe Tappers, Battle Rope, Goblet Squat
Station 5: Run around the arena

PAX rotate through stations 1-3. At station 4, rotate through each exercise for each successive round. Runner is the timer. PAX completed four times through the frozen circuit, which allowed them to complete each exercise in station 4.

COT: As always, it’s an honor to lead the PAX. We are leaders. We who make ourselves stronger in the gloom choose delayed gratification — pain now so that the satisfaction we experience later is greater. We relish the gloom, the uphills, and the hardship, embracing them because without them, life cannot be fully lived.  The great pleasures we love become bland without adversity.  Choose to be uncommon — choose to be better — choose to be a leader, in your family, your job and your life.

Aye!

AO:  The Patriot

QIC:  Subprime & Lucius

The PAX:  Bone; Flutie Flakes; Horse Punch; Noodle; Prenup; Sauerkraut

With temperatures on the rise, 8 PAX posted for a challenging morning workout at the Patriot.  Solid turn-out, especially given parallel festivities at the Compound.

Warm Up: Arm circles; SSH; Cherry pickers; Merkins; downward dog; quads; etc.

The Thang:

Bear Crawl Relay:  PAX split into two teams, then took turns pushing a soccer ball through a bear crawl race course.  Resting exercises while PAX waited for their turn to bear crawl.  Saurkraut and Horse Punch were found to be too fast.

PAX split into pairs and rotated through the following stations:

Side-to-Side Pull-Throughs: In a plank, PAX pull cinderblock from side to side. Merkin in the middle.  AMRAP until relieved.

Over the Fence:  After performing a burpee, PAX dead-lifted 50-lb sandbag, then threw it over the fence to his partner. 10x each.

Wonderbra Wall Sits / Chicken Peckers: AMRAP until relieved.

Climbing Everest: Lunge walk / body weight squat combo.  Right lunge, squat, left lunge, squat, repeat. AMRAP until relieved.

Mary:  PAX-led flutter kicks; WWIIs, American twists, & windshield wipers

COT:  In reading a biography of Ulysses S. Grant, YHC has been struck by the general’s determination through trying times, both personally and militarily. As one example, after the first day of battle at Shiloh, in which his inexperienced army was decimated, trapped, and backed up to a river by a surprise attack, Grant remarked that, despite suffering through “the Devil’s own day,” “we’ll lick them tomorrow.” And they did. Battles are not won in a day. But the persistent prevail. Grant’s determination proved to be a critical element to his success.  Make it part of yours.

AO: The Patriot

QIC: Jenner

The PAX: Bone, Lucius, Major Payne

Superbowl LIII happened last night where the Patriots beat the Rams 13 to 3. Not all that exciting. Only YHC and 3 other PAX made it out of the sack and all would soon become familiar with the score of the game.

The AO had some remnants of the Polar Vortex as we found out during our fellowship lap. Patches of black ice were looming in the gloom, but the Patriot PAX managed to stay on their feet and work their way around the icy lanes back to the corner of the field to get started. Here’s what went down…

WU: 13 x SSH, 13 x Windmills, 13 Arm Circles Fwd and Reverse. 13 x Cherry pickers, 13 x Mountain Climbers, 13 x Merkins

The Thang:

Mosey to pick up a cinder block per PAX and carry over to the right side of the Toy Box.

Three rounds of 16s: PAX started with 13 x Wall Mountain Climbers and then 3 x Dwight Howards. Then 12 x Wall Mountain Climbers and 4 x Dwight Howards. Then 11 and 5. Then 10 and 6 and so on until the last set of 3 and 13. Split the work into thirds and separate with exercises below.

Split #1 Wall Ball Burpees: With a partner, throw tennis ball off the wall and then do a burpee. Catch the ball as partner throws it back off the wall and then repeat. If the ball gets past the partner, continue doing burpees.

Split #2 Ball to Block: With partner on opposite side of basketball foul line holding a cinder block, toss the tennis ball over so partner hits it back with the cinder block.

Split #3 13 x Curls, 13 x  Thrusters, and 13 x “Kettle Bell” Swings: Use a cinder block.

Mary:

Around the horn Mary. 35 x Flutter Kicks, ABCs, 10 x Heels to the Sky, 20 x American Twists.

COT:

Did not have anything planned. Thanks for taking up the recommendations and going along with some of the “experiments” with the tennis balls and cinder blocks. Maybe there’s something there when it gets lighter outside. Let me know. Always looking for feedback. Anyways, it’s awesome that we had the four of us out here. Thanks for coming out!

AO: the Patriot

QIC: Maj. Payne

The PAX: Dr D., Bone, Flutie Flakes, Jenner, Lucius

The Polar Vortex hadn’t quite hit the AO, but admittedly, there was a slight chill in the frosty gloom. With a nice dusting of snow on the turf, the Patriot PAX dove head first into a righteous beatdown together. Here’s what happened…

WU: 15 x SSH, 10 x WMH, 10 x Cherry pickers, 10 x IW.

The Thang:

Mosey to midfield where a orange-coned triangle was waiting — the Polar Triangle!! Bear crawl to cone 1, 1 x Merkin. Then lungewalk to cone 2, 1 x burpee. Mosey to cone 3, 1 x jump squat. Repeato, adding one rep each round up to 10 reps per exercise. That’s a total of 250 yds of bear crawl and lungewalk each as well as 55 reps per exercise folks!

Next, mosey to the snack bar where a pair of concrete blocks awaited the PAX. One PAX calls an exercise, then moves with the two blocks to the scoreboard and back (50-ish yds). Pax moved through burpees, BWS, Mary Catherines (aka Iron Mikes), 180 degree jump squats, mountain climbers and BTTW.

Mary:

Around the horn Mary. 25 x LBCs, 25 x Flutter Kicks, 20 x Freddie Mercuries, 15 x Can Openers, 10 x American Twists and 75 x LBCs.

COT:

It’s a chilly one, and it’s days like today that make you feel like you’ve accomplished something. Shared misery builds bonds, and that’s what we did today. Now go out and make the world a better place. Because that’s what leaders do.

Aye!