Category: Uncategorized

AO: The Patriot

QIC: Maj Payne

The PAX: Lucius, Prince Harry, Noodle, Hightower, Bone

WARM UP: 10 x SSH, 10 x IW, 10 x LBAC front and rear, 10 x Merkin, then…

The Salad Fork

Saw this on the backblast list from some of our brothers in Churham (H/T Grunge)! It looked like fun, so we jumped in:

• PAX line up on football field sideline. Hit 5 x Burpees.
• Run forward to opposite sideline. Hit 5 x Merkins.
• Plank walk 3 yds to the right. Hit 5 x more Merkins.
• Bernie (Backwards) Run back to the original sideline. Hit 5 x Burpees.
• Run forward 30 yards. Hit 5 x Merkins.
• Plank walk 3 yds to the right. Hit 5 x more Merkins.
• Bernie Run back to the original sideline. Hit 5 x Burpees.
• Run forward 30 yards. Hit 5 x Merkins.
• Plank walk 3 yds to the right. Hit 5 x more Merkins.
• Bernie Run back to the original sideline. Hit 5 x Burpees.

Named the Fork because in executing the exercise, PAX trace a downward pointed 3 prong fork, hitting 5 Burpees at the bottom of each tine, and 5 Merkins at each intersection at the top. Good tines!!

Much gratitude to Bone for recovering YHC’s cheat notes on the field, which jumped out of my pocket, likely during one of the burpee repeats. How he saw them in the gloom is still a mystery.

MAIN EVENT

Ricky Bobby carrying a handy sandbag (trail PAX run to front with sandbag, pass it back to trail PAX and repeato) to SW parking lot.

PT Stop #1

• 10 x Burpees
• 20 x Merkins
• 30 x WWIIs
• 40 x BW Squats
• 50 x SSH
• 40 x Mountain Climbers
• 30 x Alt Reverse Lunges
• 20 x Plank Jacks
• 10 x Dry Docks

All exercises executed SC.

Then Ricky Bobby with sandbag to the flagpole arena for…

PT Stop #2

• 10 x Burpees
• 20 x Merkins
• 30 x WWIIs
• 40 x BW Squats
• 50 x SSH
• 40 x Mountain Climbers
• 30 x Alt Reverse Lunges
• 20 x Plank Jacks
• 10 x Dry Docks

All exercises executed SC. Some mumblechatter (Bone) erupted when YHC needed assistance with remembering the exercises on the back side of the pyramid, but it was quickly tamped down once the PAX got to work again.

• Ricky Bobby Run around school to basketball court.

PT Stop #3, time is getting short, so…

• 5 x Burpees
• 10 x Merkins
• 15 x WWIIs
• 20 x BW Squats
• 25 x SSH
• 20 xMountain Climbers
• 15 xAlt Reverse Lunges
• 10 x Plank Jacks
• 5 x Dry Docks

All exercises, again, executed SC.

• Rick Bobby run back to start – the stadium!

Move immediately to the dessert, or rather, oyster fork (just two tines)

• PAX line up on football field sideline. Hit 5 x Burpees.
• Run forward to opposite sideline. Hit 5 x Merkins.
• Plank walk 3 yds to the right. Hit 5 x more Merkins.
• Bernie (Backwards) Run back to the original sideline. Hit 5 x Burpees.
• Run forward 30 yards. Hit 5 x Merkins.
• Plank walk 3 yds to the right. Hit 5 x more Merkins.
• Bernie Run back to the original sideline. Hit 5 x Burpees.

Nicely done! Feeling the recovery wash over. Time to circle up for…

Mary!! Around the horn!

• MP: The Flutter Kick x 15
• Lucius: LBC x 15
• Noodle: Leg lifts x 15 (5 x center, 5 x left, 5 x right)
• HT: 10 x American Twists
• PH: 10 x Shoulder Taps
• Bone: 10 x Freddie Mercury

0615. Time called. Fin. Awesome morning!

COT: YHC is reading Leaders Eat Last by Simon Sinek, and in the book, he talks about the juices that keep us going. Endorphins and Dopamine and Serotonin and Oxytocin. Each have an important part in our physiology and how we feel throughout the day. take advantage of the feelings you receive when you give to others. That’s when oxytoocin and serotonin are streamed into your blood. That’s why it feels so good to give. Be a giver. Go out and make the world a better place for others — you’ll feel it if you do.

AO: The Patriot

QIC: Hightower

The PAX: Fishfry, RainMan, Subprime, Prenup, MajPayne, Dr D, Lucious, Prince Harry, Bone

Warmup:
50 SSH, Good Mornings, WMH’s, 10 Hindu push-ups, 10 Hindu Squats. Followed by fellowship jog around field. QIC showed group proper Fireman’s Carry, then each PAX carried partner 50 yards.

The Thang:
PAX jogged over to basketball court, where Samara was waiting for us. Q then split PAX into 2 groups. First Group would circle the school carrying partner Fireman’s style, with extra carrying sandbag, rotate as necessary, stopping at Arena for 25 dips. Second Group with 4 men flip tire across, with 5 man doing Hindu pushups. Once tire returned, 3 men sledge tire, while 2 men step up tire for high knees, rotating between sledgehammers & step ups. Once the First Group returned, the groups swapped to Rinse & Repeat.

Mary:
20 little baby crunches, then 20 flutter kicks, finished with 50 Hindu Squats

COT:
Upcoming 5k opportunity for JBL.
New Slack channels setup for 2F, 3F and Rucking. More info coming for GrowRuck Va.

AO: The Patriot

QIC: Prince Harry

The PAX: Luscious, SubPrime, Major Payne, Prince Harry, Bandit, Rainmaker, Dr D., Fish Fry

Warmup: 1 lap
Circle of warmup, everyone pick one:
5 arm swings, toe-touches, 14 arm circles- front & back, 10 imperial walkers, 10 rocket pushups, 10 burpees, monkey humpers, 25 side shuttle hops.

The Thang: 8 laps of: sprint the straight-away, 5 pullups, jog the curve, sprint the straight-away, 5 burpees, jog the curve.

Mary: 25 x flutter kicks IC, 40 x LBCs (L,R, C), 10 x WW2’s, 10x Bonni’s torture IC, 10 x Merkins, 10 x ski abs IC, 10 x plank jacks IC, 10 x leg lifts IC

CoT: Coming into this morning, YHC wanted to have stadiums instead of the straight-away sprints, but alas the rain made them too slippery. A good lesson is there are some things out of your control but there’s always a way to adapt and strategize to make it work out. Appreciate the PAX coming out and embracing the suck this morning!

AO: The Patriot

QIC: Maj Payne

The PAX: Horsepunch, Subprime, Dr D, 90210, EEEEEEE (DR PAX F3BeaufortSC), Prenup, FNG Jughead, Sludge, Hightower, Fish Fry, Bandit, Bone, Roddick. Lucius

It was a chilly clear October morning, and 15 strong PAX escaped the evil fartsack to challenge themselves. YHC recognizes that it can be difficult sometimes to face the 30-something degree gloom, but there is no substitute for strengthening oneself among brothers. Here’s what we did:

Warm up:

10 x SSH
10 x IW
10 x Merkins

The Thang: Mosey to corner of 28th St. N and Yorktown. 5 x burpee. Continue to Little Pimmet Run Park path. 5 x burpee at first stop. Then to 30th St. N. hill and count off by twos. Ones run the hill, twos do BWS. Flapjack. Once complete one round, mosey to Rock Spring Park pump house for some dips and derkins 10 x each. Secure coupon #1 cinder block. Mosey onward up Little Falls Rd to Knights of Columbus. Lunge walk around the driveway to house entrance where the PAX secure coupon #2 cinder block. Continue lunge walk with coupon (5 x lunge steps and pass it off). Mosey back to Yorktown HS to discover coupon #3 for flutter kick coupon pass. 10 x flutter kicks with coupon. Pass the coupons until all PAX have had the opportunity to do at least 10 x flutter kick holding a coupon. It took 5 rounds to hit all PAX.  Leave no man behind!

Mosey to tennis courts for some F3 tag. Distribute 3 headlamps. Those with the headlamps are “it.” If tagged, PAX must execute 3 x burpee before going to tag someone else. It was all a bit chaotic, but worked, and yes, Horsepunch eventually got tagged. After 10 min, switched to bearcrawl tag for 5 min. Brutal.

Back to start where the PAX stumbled upon Bandit and Fish Fry who arrived late. They unsuccessfully had completed a car tour search, then returned to the AO for a dynamic duo beatdown on their own. PAX then knocked out a quick Mary. 50 x LBC, 10 x Hello Dollies, 10 x Flutter Kick and boom, finish.

COT: Today we traveled off campus. Sometimes we all need to travel off the beaten path to find others in need. It’s important to look around in the world for those that need a hand. Get outside of your comfort zone to make the world a better place. Challenge yourselves to be the better father, son, neighbor, employee or boss. Amen!

AO:  The Patriot

QC:  Fish Fry

8 Pax braved the 38 degree temps in the gloom:  Fish Fry, Bones, Twinkle Twinkle from Napierville, Dr. D, Lucius, Noodle, Maj. Payne, Hightower

Warmup:

1 Fellowship lap around the track, high knees on the first straightaway and butt kickers on the back straightaway

Power jumps

Junk yard dog

The Thang:

1 lap Indian Run

Song Challenge:  Burpees on the word “down” to Tubthumping, SSH on melody

1 lap catch me if you can, 4 globe jumps for the chaser

Song Challenge:  Sit up hold while Rihanna sings, full sit ups while Eminem raps to Love the Way You Lie

1 lap Sprint on Straightaways

Song Challenge:  Merkins on Roxanne by the Police

Song Challenge:  Squat Holds on “Bring Sally Down” to Flower by Moby

Mary:  Plank Jacks, Hello Dollies, Bonnie’s Torture

COT:  For the theme of today,

Ecclesiastes 4

⁹ Two are better than one because they have a good reward for their efforts. ¹⁰ For if either falls, his companion can lift him up; but pity the one who falls without another to lift him up. ¹¹ Also, if two lie down together, they can keep warm; but how can one person alone keep warm? ¹² And if someone overpowers one person, two can resist him. A cord of three strands is not easily broken.