Category: Uncategorized

AO: Patriot 

QIC: Maj. Payne

The PAX: Subprime, Prince Harry, BP, Soot, Noodle, Bone, Traveler, Hightower

It was a clear day at the Patriot with no haze hanging over the AO for the first time in a long while. The PAX were pumped and ready to go. Here’s what we did…

Warmup:

YHC decided that we would each practice leading a warm-up exercise to help prepare for eventually Q-ing a workout.
10 x SSH led by MP
10 x LBAC fwd led by Soot
10 x LBAC rear led by BP
10 x Merkins led by Noodle
10 x Cherry Pickers led by PH
10 x lunges led by Travler
10 x Hillbillies led by HT
10 x IW led by Bone

The Thang 1:

Mosey to 30th St hill. Plank it out as the group assembles at the top. Then run to the bottom of the hill and do 1 x burpee; sprint to top; u-turn back down for 2 x burpees; sprint to top; u-turn and run to bottom for 3 x burpee; sprint to top and plank it out until all PAX finish. Traveler, Soot, BP and Prince Harry nearly lapped YHC! And Noodle survived! Well done PAX!

The Thang 2:

Subprime decided to show after running around all of Georgetown and Arlington in preparation for Ragnar. Welcome to the Patriot, Subprime! Just in time for…the Arena gauntlet AMRAP. Bear crawl across the low ground, with 10 x Merkin in the middle, box jump up the stairs, then run perimeter to bars for 10 x Aussie Merkins. Run to low ground and repeato for 10 min (actually 7).

The Thang 3:

Burpee Tennis! In honor of the U.S. Open, the PAX enjoyed a few rounds of burpee tennis…in the gloom! Split into two teams. One team serves the ball, then 1 x burpee for each team member after each hit. Points scored against for any miss. Games to five. Winners knock out 3 x burpees. Losers get 5 x burpees.

Mosey back to start for 20 x flutter kick and finish!

COT: It’s always an honor to lead the PAX! Getting out in the gloom to share in common misery to become stronger together is a gift. Whenever you give, you receive much more in return. That’s the point of Q-ing. You have the opportunity to provide leadership to the PAX, but in return, you receive fellowship, gratitude and a huge boost to your day. Iron sharpens iron. Aye!

AO: Olympus

QIC: Hightower

The PAX: Tenenbaum, NAFTA, Mule, Snappy Lunch, Roddick, Jenner

Warmup:
30 SSH, then HillBilly, Good Morning, Arm Circle stretches. Followed by 20 merkins. Then the PAX moseyed to jog a loop around parking lot, with high knees, butt kickers, then Karaoke shuffles.

The Thang:

The group split into 2 teams for the first pallet experiment, pulling pallet sleds. Utilizing cinder blocks and battle ropes, YHC created 3 sleds. First PAX pulls the sled to 1 station, where Second PAX is doing burpees, then takes over pulling the sled to station 2. There third man is doing air squats, then takes over pulling the sled to 4 station. Forth man is doing merkins at station 4, then turns sled around to head back to station 3. After each man arrives at new station he continues the exercise until the sled arrives. After several runs through each station, the group lined for for full parking lot runs with sled. As each 2-man sled ran down parking lot the rest of the PAX jogged along for support.

Next experiment carrying pallets up Olympus stairs. Staying in 2 groups, first group on top of stairs with pallet and second group on bottom of stairs. Each group would send 1 PAX carrying pallet over head up or down stairs to exchange with other group waiting. Top group waiting does air squats, while bottom group curls cinder blocks. This experiment lasted so each PAX could run the cycle twice.

After returning the pallets the PAX lined up for Ricky Bobby around Allen Johnson Track.

Mary:
Roddick explained full sit up protocol for his upcoming qualification test. So PAX split into 2-man teams for perform at least 37 full sit ups per protocol. Finally PAX performed Ring of Fire with 10 merkins, while rest held plank.

COT:
Best of luck to Roddick for his upcoming qualifications test! Guest Q coming Sat Sept 1 from F3 Churham, Toast McQueen. Workout open for M’s and 2.0’s, family style! 2 guest Q’s scheduled for Mon, Sept 3, Labor Day. Toast and Buffay, both from Churham, so would like to arrange special Labor Day theme workout.

Prayers to all our children heading back to school. Also special prayers to Jenner’s and Tenenbaum’s family for their losses.

AO: The Patriot

Q: HorsePunch

The PAX:Subprime, Hightower, Jenner, Prenup, +3

BB Coming.

AO: The Patriot

Co-Q’s: Prenup + Subprime

The PAX: Major Payne, HorsePunch, Jenner, Speedo, Jester (visiting DR PAX from F3 Rock Hill), Noodle and Hightower

WU: SSH, Arm Circles, Cherry Pickers, Walk-out DryDocks, Partner Stretches

Thang 1: PAX counted off into two groups. Group 1 lined up on the 5 yard line facing Group 2 on the goal line with 4 soccer balls. Group 1 began reverse walking lunges while Group 2 maintained 5 yard separation doing forward walking lunges. During the march down the field, 4 soccer balls were tossed back and forth between Group 1 and 2. When a ball was dropped, the thrower dropped to do 5 merkins. Once the opposite end zone was reached. Group 2 began backwards run with Group 1 moseying towards Group 2. 4 soccer balls thrown between the two groups. When a ball was dropped – the thrower and catcher dropped to do 3 burpees.

Thang 2: PAX partnered up for 100 yard Catch Me If You Can – 3 burpees. At opposite end of field, partners reversed roles – 10 air squats.

Thang 3: Bearway to Heaven to 50 Yard Line. Stopping at the 10, 20, 30, 40 and 50 Yard Lines for 10, 8, 6, 4, 2 burpees. Horsepunch and Prenup did this with weight vests!

Thang 4: Circuit Training. PAX divided up into 3 groups and rotated stations. Station 1: alternating People’s Chair (20 count) and Balls to the Wall (10 count) – 3 evolutions. Station 2: 400 Meter run. Each member of the group had to complete in under 1:45 or face 10 burpee penalty. Station 3: Weighted Slam Ball pass and weighted ball toss until runners returned. Finish. In true Arlington Patriot camaraderie, all PAX did the 10 burpee penalty as one.

Mary: 1. ‘Merican Twists 2. Sit-Ups with Soccer Balls

Announcements:
Major Payne is a distinguished guest on the Spartan podcast this weekend from West Point. Tune In!
COT: Prenup expressed gratitude for the fellowship of F3 Yorktown and lamented the lonely workouts in Delaware.