Category: Uncategorized

AO: Olympus

QIC: Subprime

The PAX: Roddick, Mule, Tennanbaum and Appomattox

WU: SSH (25), Imperial Walkers (20), Cherry Pickers (12), Arm Circles and Walk-out Merkins (5)

PAX mosey’d through the parking lot: 50M of lunge walk and 50M of broad jump to arrive at Driver’s Education Course.

Thang 1: “Drivers Ed”. PAX divided up into two teams. For 3 minutes, Team 1 ran through the cone-field and knocked over as many parking cones as possible while Team 2 ran through and returned them to the upright position. After three minutes were up, teams reversed roles. The team that had the most standing cones was declared victorious. While team 1 “won” by two cones – it was called a draw given that team 2 had one less person. Roddick and Mule ran like lightning through the course.

Thang 2: PAX mosey’d over to back of school. One at a time PAX bear-crawled through a series of 20 bollards. After each PAX made their way through the bollards, they waited for remaining PAX while doing balls to the wall. Course completed 2x in reverse order.

Thang 3: Stair run to field. Round 1: Every foot, every step. Round 2: Every other step. Round 3: Box jump up steps. After each round, PAX did air squats at top of stairs.

Thang 4: Catch me if you can – 5 times, rotating the catchee who ran backwards from the goal line. Remaining PAX performed exercises prior to running after catchee: 5 burpees, 10 seal claps, 5 mountain climbers, 10 squats and 10 LBC’s. Roddick was the only PAX to not get caught!

Mary: 1. Heels to Heaven 2. Rope Climbers 3. Hello Dolly 4. ‘Merican Twists 5. Flutter Kicks

Announcements:
Reminder that F3 Arlington meets MWF at 0530 at Yorktown HS.
Next Saturday F3 Fairfax and F3 Arlington will be back here (At Olympus) for another F3 session
Make sure everyone is connected on Slack – Subprime can help you with this.

COT: Challenged PAX to a random act of kindness to a colleague, classmate, stranger or anyone that seems like they need a little help. The smallest act of generosity can mean a huge difference to someone that is struggling.

AO: The Patriot

QIC: Hightower

The PAX: MajorPayne, Subprime, Noodle, Travler

Warm up:
30 cadence SSH, Good Morning, Arm Circles, Imperial Walkers, Rockets, Downward Dog

The Thang:
PAX left field in Ricky Bobbie style around park, stopping occasionally for sets of air squats. Then stopped by new culvert on Williamsburg Blvd for new Coupons. First each PAX picked up 1 stone for more air squats, then went back for second stone for next set of air squats.
Once we arrived at Discovery we lined up for Jacobs Ladder, group of 7 by outdoor stairs. Top of stairs air squats and bottom for burpees.
Then PAX headed back to Yorktown, stopping for more air squats and planks. Finally stopped at basketball court for Mary.

Mary:
Round the circle for flutters, LBC’s, rope climbs, American twists, ended with ring of fire.

COT:
Subprime has the Q at Olympus Sat, and will deliver the Bruin Beatdown!

AO: The Patriot

QIC: Subprime

The PAX: Major Payne, Noodle, 90210 and FNG Shark-Bait

WU: SSH (25), Imperial Walkers (20), Cherry Pickers (12), Walk-out Merkins (2) and Partner Stretches

Thang 1: 100 Yards x 2. Leg 1: Zombie Walk with 2 Soccer Balls (2 burpees if you drop a ball). Leg 2: Side-Step Walk with 2 Soccer Balls (5 push-ups if you drop a ball).

Thang 2: PAX mosey’d over to Samara (1,014 lb tire) and divided into Tire Squad and Timer Squad.
Evolution 1: Tire: Overhead Sledgehammer on Samara / Timer: Run around parking lot and basketball court. Rotate Squads and Repeat.
Evolution 2: Tire: Step Ups / Timer: People Chair with Steering Wheel (Soccer Ball) – 90 seconds. Rotate Squads and Repeat.
Evolution 3: Tire: Derkins / Timer: 30 Dips. Rotate Squads and Repeat.

Thang 3: Tire Flip Samara back to her home. Rotate one person out at a time. PAX not flipping is walking like and Egyptian.

Mary: 1. Sit ups with soccer balls 2. Boat/Canoes with soccer balls

Announcements:
Major Payne is guest hosting a podcast for SPARTAN RACE at West Point on August 24th. Also planning to do the Spartan Sprint. Any interested PAX should reach out to Major Payne all quick-like!

FNG Shark-Bait (formerly known as Ashley Gregory) was bestowed with her F3 name after an incredibly strong morning and not making fun of us (too much).

COT: Challenged PAX to a random act of kindness to a colleague, classmate, stranger or anyone that seems like they need a little help. The smallest act of generosity can mean a huge difference to someone that is struggling.

AO: The Patriot

QIC: Maj. Payne and FIA guest Rogue

The PAX: Noodle, Subprime, Bone, Hightower

Warm-up: 3 x (10 x leg swing each side, 5 x scorpions each side, 5 x walking lunge w/ overhead reach each side) then 3 x (5 x Superman IYTs, 15 x coupon Good Mornings, 5 x Broad Jumps) Run a lap.

The Thang: EMOM.

100yd sprint
5 x burpees
100yd skip
15 x thrusters (25# coupon)
100yd shuffle (50yd rt, 50yd left)
6 x burpees
100yd sprint
15 x thrusters (25# coupon)
100yd skip
7 x burpees
100yd shuffle (50yd rt, 50yd left)
15 x thrusters (25# coupon)
100yd sprint
8 x burpees
100yd skip
15 x thrusters (25# coupon)
100yd shuffle (50yd rt, 50yd left)
9 x burpees

Quick Mary: 25 x LBC, 20 x flutter kick

COT: It takes a team, and sometimes we must look outside our normal circles for teammates. Thanks Rogue for the assist today! Be strong!

When: 08/03/2018

QIC: Rousey

The PAX: Horse-punch, Bone, Jenner, Sub-prime, Shamrock, Roddick, Hightower, Pre-nup and Leprechaun

Conditions: 80s, low humidity, pristine football field – prime for an end of workweek beatdown!

YHC travels took him once again to our nation’s capital. YHC deliberated on posting since his right knee has been on IR (shutting down his running) and didn’t want to throw a major monkey wrench into the #weinke of the QICs for the week. But, this is F3 where we post for the other guy, we leave no man behind, and we don’t have to be the best athlete to post or Q (we go in the strength we have). So YHC HC and posted on Monday with Major P. (AOQ) continued on Wednesday with Hightower (and Lewis the log), and YHC picked up the Q for Friday!

The Thang:

YHC brought his trusty 5 gal. bucket #coupon #crowdpleaser (filled with 70lbs. of scaleable weight and no handle) to the AO. Pax began arriving. Bucket was carried to the field, placed in the middle of the COT, and a 1 minute warning was given.

Welcome to F3, mission, disclaimer and we started the ignition…

Warm up:

IC 15 – 20 reps. of SSHs, TTTs, Windmills, and Imperial Walkers.

OYO 5 Burpees.

IC 25 reps. of LBACs forwards & back, cherry pickers; OYO 30 overhead presses. No dropping the arms during this segment. Arms burning (nod to my home AO #BombSquad and AOQ Quaker who torments us with this combo).

Beatdown:

SEGMENT 1: LAZY DORA

Circuit 1: Partner 1/P1 does 12 Burpees while partner 2/P2 planks; swap out until total number of Burpees is 72.

Circuit 2: (swap partners/SP): P1 does 1 min. 15 sec. Wall-Sit while P2 does Flutterkicks, swap out until total time of Wall-Sits is 7 min. 30 sec. (3 rounds ea.).

Circuit 3: (SP): P1 does 25 Scorpion dry-docks while P2 does Big Boy Sit Ups, swap out until total number of SDD is 150.

SEGMENT 2: ENTER THE BUCKET

PAX divide into 3 groups, but in a single file line eventually shifting towards the bucket.

1 PAX: Carries bucket from endzone to 20 yard line, puts it down, picks it up and carries it back. And then moves to end of group 3.

2 PAX: Does LBCs waiting on the bucket to return then proceeds to carry. This Pax also calls out exercises for group 3.

Group 3/remaining PAX: shift down towards the LBC and bucket station as each Pax completes their carry.

The conveyor belt of Pax went around once. QIC with time remaining challenged Pax for 1 more bucket carry with their choice of length. Great job here men! Next time we go to the 40.

Time! Shirts wet. Bucket indentations in Pax forearms.

COT:

Count-O-Rama 10
Name-O-Rama
Praise report/Prayer requests: Spoken and unspoken.

NMMS: Honor to Q! Your AO is awesome with plenty of variation — track/football field, adjacent park and hills! The Pax a bunch of studs warmly welcoming this southern boy with a gimpy knee. QIC spoke on Judges 6:14, how it related to this morning’s beatdown, and application to life — go in your strength believing God will compensate/augment/bless your efforts.