Category: Uncategorized

When: 7/20/2018

Where: The Patriot

QIC: Jenner

PAX: HorsePunch, Hightower, Prenup, Subprime, Speedo, Leprechaun, NAFTA, Flutie Flakes, Pyro, Major Payne

Warmup:
SSH, imperial walkers, windmills, arm circles, walk the dog, merkins x 10

The Thang:
PAX start a warmup lap, but soon discover it is not going to be a normal Friday workout. On the turns, speed up to 80% and do sideways skip for 50m on the straightaways. Stop at the 8 hurdles in a row for hurdle mobility. The eleven PAX line up and perform 11 of an exercise while waiting for everyone to get through the hurdles. Example: 1st starts alternate lead leg walkovers and then does 11 burpees. 2nd does 1 burpee, does the walkovers, then 10 burpees. Last PAX does 11 burpees then the walkovers. So do:
– Burpees x 11 and alternative lead leg walkovers
– Inch worm merkins x 11 and right lead leg walkovers
– Bulgarian lunges x 11 and left lead leg walkovers

PAX then line up at cone and lean into an accelerated sprint to a cone 30m away then reverse lunge walk towards hurdles into reverse alternate leg walkovers. Perform 3 pull ups on the back of the stadium and then do another 30m acceleration sprint. End the series with a 1 arm pushup progression by doing 10 merkins, 5 with left hand getting wider on each one and repeat 5 with right hand getting wider.

Mosey over to the back wall and do 5 wall dips regular and then 5 wall dips with hands reversed. Continue to the front turn off the track to the YHS “mega wall”.

To emulate the American Ninja Warrior warped wall, run and jump to the top of the wall and touch it (or hang) x 10. PAX mainly scraped knees and plopped down like potato sacks, except for Horsepunch, who made it look easy. And NAFTA, who didn’t actually have to jump at all to reach the top.

Next mosey along the track to knock out some quick pull ups x 5 on the bottom of the stadium railing, something you never quite think about…unless you’re an F3 ninja warrior!! Continue the mosey to softball backstop and spread out on the benches for fence kisses / erkins x 10. Move on down and hang from the batting cage for a shoulder and back stretch x 10s.

Ramble up towards the playground for the “It’s-a-miracle-no-one-died” routine and hop the rail x 10. Keep on up to the playground and start a combination of arm climb up arch to bear crawl to isometric hold x 10s (or tap archway x 10) to push up walk along bridge railings to swinging dip to the ground. Then over to the “salmon ladder” – grip the 2nd bridge railings and pull yourself up until you’re at the top and then swing yourself over onto the bridge. Go down the other side to the ground. Then climb up (or just jump and tap) the top of each of the blue plastic stairs.

Mosey to the other side of the playground, stopping at the groups of benches for dips x 10 and derkins x 10. For the last course, climb over and under the wooden bridges and serpentine across where the 3 hills meet and back across where they meet again.

Mary:
Grab a blue or green bar and perform windshield wipers x 10. Flutter kicks x 15, American twists x 20, then end on LBCs x 100.

Announcements: Drinks at Kilroy’s with guest Q from Carpex and then the Official launch for the new AO Saturday at Olympus – Lake Braddock. DC Ragnar team still has 3 slots.

COT: Being a ninja means being keenly aware and leveraging your environment. Pay attention to others at work and at your home and take care to appreciate them, just like we appreciate what the environment gave us today. And we’re all warrior coming out here in the gloom.

When: 7/14/2018

Where: Fairfax / Lake Braddock Secondary School

QIC: Hightower

PAX: HorsePunch, Prenup, Dr Dandelion, SubPrime, MajorPayne, Speedo, Jenner,
FNG’s Pepper, Chief, Stubing

Warmup: SSH, HillBillies,
Fellowship jog around campus, karaoke straddle, followed by high knees

The Thang:
PAX wondered across parking area with traffic cones, and split into 2 groups. Group A knocked down cones, while Group B stood up cones. Timer set for 1 1/2 minutes, to determine which group wins. Group A won Round 1, so groups switched for Round 2. Group B won, figured out easier to knock down cones! Future we’ll call this competition ‘Defensive Driving’.

Then the PAX moseyed to rear of campus for broad jump parking spaces, followed by walking lunches. Came upon rear entrance for school, with small barriers. PAX lined up to bear crawl barriers one at a time, then at end hold plank against wall until everyone came through. Then the group beat crawled through barriers, then at end held Balls to Wall until everyone came through.

PAX then moseyed over to Football field, however before entering PAX performed 7-Count Jacobs Ladder on stairs. Started with 1 burpee on bottom and 6 air squats on top. Top of stairs felt like entrance to Mount Olympus, hence name for AO!

Group then lined up for Death March, Rickie Bobby style around track. Rear person does burpee, then sprints to front. Rinse & repeat around the track we went.

Mary:
Group circled up as each member of the PAX called out their favorite core exercise.

COT:
Ragnar runner, looking to fill 3 more slots. Scheduled for last weekend if Sept.
Official launch for new AO, Sat July 21 at 0700. Will schedule drinks with guest Q for Fri night, who will be coming up from Carpex.

Welcome FNG’s Pepper, Chief and Stubing!!

When: 7/16/2018

Q: Speedo

The PAX: Maj Payne, Hightower, Prenup, Jenner, Sub Prime, 90210, Bone

Warmup: Side straddle hops, slow moving cherry pickers, arm circles.

Continue with some quick wind sprints – forward sprint down and backwards run back as follows: 10 yards (30 mtn climbers), 20 yards (20 squats), 30 yards (10 burpees).

The Thang: Mosey to light post gauntlet and alternate roughly 10 yards of frog jumps and lunge walks for 20 rounds each (~40 yards)

Mosey to back woods log (bog) area.

3x through “Frog Fitness Camp:”

First log squat jump diagonal over length of log 1. Then frog jump over high log 2(more of a stump). Move to log 3 and diagonal jump up the length of the log. Once at the top of the hill, split into two groups. Pax 1 planks with feet on the swings for 30 knees-to-chest crunches. Pax 2 knocks out Merkins to strengthen core and chest – very important yet under-trained muscles in every frog.

Once 3 rounds complete, Mosey to the  light posts long gauntlet and alternate roughly 10 yards of frog jumps and lunge walks for 20 rounds each (~40 yards).

Finally, mosey to the arena to complete the beatdown. Two rounds (should have been 4 rounds – mumblechatter was rampant and YHC took pity this time, plus time was running short).
— 40 x high knee runners (count 40 right knees only)
— 30 x plank jacks
— 30 x over mountain climbers
— plank until the Q gets tired and repeato!!

Round of Mary.

COT: Go out and do amazing things. Be strong – mentally and physically! Life is good!!

When: 7/13/2018

Q: Deflator

The Pax: Major Payne; Horsepunch; Dr. Dandelion; Hightower; Leprechaun; NAFTA; FlutieFlakes (DR); Shamrock; Subprime

10 PAX converged at #Yorktown to partake in the opportunity to get better together.  YHC on the Q prepared a taste of F3 Hampton Roads.

Warm-o-rama
SSHops x33, 1 Burpee, Don Quixote x15, 2 Burpee, Merkin 1.5 x10, 3 Burpee, Copperhead Squat x15, 4 Burpee, Ski Jump x15, 5 Burpees

Mosey around the track and perform the F3 Jody (Hampton Roads original):

WELCOME TO THE GLOOM, THIS IS F3!

SING THE PRINCIPLES ALONG WITH ME

THE FIRST ONE IS: WORKOUTS ARE FREE

I DON’T PAY YOU, AND YOU DON’T PAY ME.

THE SECOND ONE IS: OPEN TO ALL MEN

BRING AN FNG EVERY NOW AND THEN.

THE THIRD ONE IS: WE’RE RAIN OR SHINE

HOT OR COLD – FARTSACK? DECLINE!

THE FOURTH ONE IS:  ROTATE THE Q

ONLY Q WHAT YOU CAN DO.

THE FIFTH ONE IS: END WITH CIRCLE OF TRUST

HOLD YOUR NOSE IF YOU MUST.

THOSE ARE THE PRINCIPLES OF F3

GO BE THE BEST MAN YOU CAN BE!

ONE MORE THING BEFORE I GO

CATCH ME IF YOU CAN, DON’T BE TOO SLOW

3-2-1 SPRINT!!!

And we sprinted.

Mosey to 50-yard line of Patriot Stadium.  Partner up and perform exercise combinations as follows (4 Sets of 5, 10, 15, and 20 Reps for each combo)

Handclap Merkins – Squats (first exercise done with partner in the middle; each PAX then runs to the end zone on their side and performs the second exercise; meet again in the middle)

Partner Situps – Jump Squats

American Hammers – Overhead Claps

Plank Jacks – Jumping Jacks

Flutter Kicks –  Ski Jumps

Partners switched between combinations.

Having integrated enough “Mary” into the workout, Q decided it was Bear Crawl Ring of Fire time.  PAX lined up in a circle in Bear Crawl position, and began crawling in said circle. Each PAX took a turn calling “STOP”, leading the group in 3 Merkins, and then calling “GO” again.  Its a slow but guaranteed smoker.

Count-o-rama and Name-o-rama performed successfully amid some huffs and puffs (YHC included)

COT:  Main exercise routine exemplified how we can be split up but we eventually pull back together as a brotherhood –  we started to organize in the end zones and in the middle and performed exercises together, despite my efforts to keep shaking things up. Well done.  You passed!

NMM – it was a pleasure being on the Q for my first time in the region.  Looking forward to more and working to expand the region into Maryland.  Stay tuned!

When: 7/11/2018

QIC:Dr. Dandelion

The PAX: Jenner, Gavel, Maj. Payne, Subprime, Speedo, Prenup, Dodgeball, Hightower, Leprechaun

Warm Up:
SSH
Imperial walkers
Arm Circles
Plank walk out
Merkins

The Thang:
Group run to Discovery Elementary. Two stops on the way for two set of merkins.

Two Partner exercises:

Round 1: Partner 1: Toe touches on wall
Partner 2: 10 Merkins. Each partner switched exercises every 10 Merkins until 100 merkins total were complete.

Round 2: Partner 1: dips on wall.
Partner 2: 6 burpees. Switched exercises every 6 burpees until 60 burpees total were complete.

Round 3: Each person completed 7 pull-ups while others held L-sit.

Ran back to Y-town and made one stop for another round of 10 merkins.

Mary: Flutters, LBC’s, Bicycles, and American twists.

COT/Special Announcement: Soft Launch this Saturday @7:00am at Lake Braddock Secondary School.