Category: Uncategorized

When: 7/9/2018

Q’s: Dr. D and SubPrime

The PAX: Major Payne, Gavel, Leprechaun, Shamrock, Dodgeball, Hightower, Jenner, Speedo

Warm-Up: SSH, Imperial Walkers, Arm Circles, Inchworm out to DownDog X 2, 15 merkins at plank

10 PAX made it out for an unseasonably pleasant morning. The PAX, all gentlemen, relinquished Patriot Field to support the (allegedly) newly named “Arlington Bad Ass Mommas” FiA-like workout – including the M’s of Major Payne, Dr. D and Prenup.

The PAX mosey’d over to the basketball court along with 5 sledges for warm-up and friendly banter. 4 of the PAX broke off to go wake up Samara and bring her out to play.

The Thang:

Round 1:

P1. Alternating Chicken Peckers (it’s cool, all dudes) and People’s Chair against wall of Yorktown HS.

P2. Tire: Made music with 4 PAX alternating arms taking Sledge Hammers to Samara in a show of love for approximately 2 minutes. These 4 then switched to flipping the tire across the basketball court and back.

P3. (Timer) Run around school – taking a sledge (representing the burden of leadership a la Hightower) stopping for dips in the “Arena” and Australian push ups at ramp.

Round 2:

P1. Alternating lunges and big boy sit ups

P2. Tire: Alternating box jumps (10) and derkins (10) until runners returned

P3. (Timer) Run around school – same as before.

Closeout: Walking Samara home: 5 PAX walking like egyptians while remaining 5 flip tire. The front Egyptian hops over to the tire and PAX cycle through until Samara was back to her home in the woods.

Mary: ‘Merican Twists, Bicycles, Flutter Kicks, Box Cutters

Announcements: Convergence at Lake Braddock HS this weekend at 7am for the inaugural F3 Fairfax.

COT: Congratulations to Hightower and lets support each other.

When: 7/7/2018

Q: Jenner

The PAX: Prenup, Gavel, Leprechaun, Shamrock, Early Bird, Turtle, Bucco, Maj. Payne, Dan

Warm up: side shuffle hops, imperial walkers, mosey to playground for arm circles fwd and back

The Thang:
At the playground, do 30 points*, split up into 3 teams and learn to use environment at various locations to do 10 pull-ups and then 10 sec isometric hangs.

*30 points: Any combination of crunches or air squats (1pt), push ups or dips (2pts), or pullups or burpees (3pts), OYO

Then mosey to the stage in the woods for cherry pickers and then sideways lunges up the wooden benches and finish with forward lunges with a deep 5 sec hold.

A few meters from the stage hangs the climbing rope. Team members from one team climbs the rope as many times as they can while the rest run a half loop around the Tuckahoe Park and then rotate so every team climbs.

With warmups and practice done, mosey back to the playground for the mini-challenges played like a game of CAT. Remain in 3 teams. A team member chooses a challenge (isometric hang for x seconds, x number of derkins with feet against the circle swing, go from point a to point b without touching the ground, traverse the spider tower and down in x seconds, etc.) then performs it. Whichever team member fails the challenge gets a letter of CAT. In-between attempts, a team member is not idle but doing 30pts. Do this for approximately 8 mins.

Run over to the old playground against the school. Peoples chair against the wall. PAX who picked up letters in CAT pick up broken stones, one for each letter, and hold them out in front during the wall squat. Each team rotates through 3 stations.

1. Bar Work – Forward roll x5, Chest to Bar x10, Hang Pulls x15 and is the timer
2. Infinite Monkey Bars – PAX 1 traverses feet first under the monkey bars while PAX 2 crab walks on top of monkey bars. Other PAX wait on either end with an isometric hold (or just stand on the ground, all depends on your comfort level) for PAX in front to finish before beginning next traversal.
3. Wall Pole Lunge – Pull-ups x5, Pole climb, Bulgarian lunges x5 each leg

Then run back to the playground for another game of CAT. Approximately 8 mins.

Skip round of Mary since the PAX will have too much fun and will get core and abs during CAT.

Announcements: Three slots left for the DC Ragnar – get with Prenup if interested.  Launch on July 14 for the Fairfax AO!

COT: YHC brought everyone together to note that while vacationing down in Myrtle Beach, was able to drop in on an AO two miles away from hotel and was welcomed for a workout in the gloom. That night, saw a high school friend competing in American Ninja Warrior and has started a Parkour school while being a stuntman for Tom Cruise and Robert Patterson. So it was a about time to introduce some American Ninja Warrior. It is the end of a celebration week and YHC still feels proud to be an American. A ninja is always aware and uses their environment to their advantage so think about that whenever you’re trying to remain healthy and fit. And we are all warriors being out here on a Saturday in the gloom. Thanks for everyone coming out.

When: 7/6/2018

Q: Prenup

The PAX: Horsepunch, Roddick, Leprechaun, 90210, Maj. Payne, Subprime, Jenner

8 PAX showed in the gloom for Measure Monday’s slightly more relaxed cousin Measure Friday did not disappoint!

Warm up: side shuffle hops, imperial walkers, cherry pickers, down dog, pole assisted pec stretch (don’t worry, all dudes), fellowship lap

The Thang:
400 yard run (Jenner running an absolutely absurd 59 seconds, Horsepunch running angry in 61 passing 90210 at the very end who rocketed out in what looked to be 64 or 65.)

Pull ups (Major Payne calling 21 and hitting it, Leprechaun jumping over the hump at 5.)

Merkens in a minute (Subprime doing 55 like he was doing light yoga, Horsepunch matching merkens for seconds with 60.)

LBCs in a minute (74 for YHC and Leprechaun, and there were also some 80 numbers getting called out – probably Subprime!)

100 yard dash (Jenner in an otherworldly low 11 second split, still the fastest transitioning athlete in America, YHC shaved off a second from last Measure Monday to come in at low 14.)

100 yard timed bear crawl (most absurd performance of day was Horsepunch crawling 100 yards in 34 seconds like Kong escaping Skull Island, and equally impressive was Leprechaun’s grit in finishing his 100 strong. And Roddick making it look like he’s been doing it for years!)

Three rounds of Mary: flutter kicks (two minutes after absurd bear crawl, Horsepunch registers equally absurd beached whale imitation by not getting feet off ground and stalling Mary), Merican twists, and finishing with balance of LBCs to 100.

Special props to 90210 and Roddick for hanging tough in ALL events and showing true grit and determination, even without having the benefit of the first go around.

Announcements: Horsepunch noted the July sheet is up, with help from Leprechaun to make sure it doesn’t crash. If interested in Ragnar, contact Prenup. Need a Saturday Q, Jenner and Maj Payne stepped up to split. Coffeeteria after today’s beatdown.

COT: YHC brought everyone together to note that while much of what we do is in a group, the struggle is also an individual one, and that there is some event, some exercise for which your body begins as your enemy, and within a month or so your body becomes your friend. Thank you to the group for taking this journey with each individual and pushing them each time.

When: 7/4/2018

Q: Maj. Payne

The PAX: Subprime, Prenup, Bucco, Dr. Dandelion, Horsepunch, Jenner, Hightower, Hook’em, FNG Mudslide, Wham-o (Transplant from F3 Birmingham), Zebra (DR PAX from F3 Dayton), Free Fall (DR PAX from F3 Hampton Roads), Leprechaun, NAFTA, Speedo, and Deflator

17 PAX gathered to honor Independence Day 2018 at Washington-Lee HS (a potential expansion site for F3ArlingtonVA). Our nation began with the adoption of the Declaration of Independence 242 years ago, and this day, YHC guided the PAX through a hot, humid and sweaty journey to honor those who fought for and helped found it!

Warmup: Mosey around the track with 7 stops for 8 reps of warmup exercises: SSH, IW, LBAC front, LBAC back, Merkins (of course!), BWS and finally pull-ups, which equals 56 reps total – the number of signers for the Declaration of Independence!

Trivia Question 1: Today’s AO is Washington-Lee HS, named after, in part, George Washington. Did he sign the Declaration of Independence? (Ans from the collective PAX: NO! He was busy leading troops in battle at the time. Good call! Couldn’t let that rest though, so…

Trivia Question 2: Which of our other founding fathers did not sign the Declaration of Independence?
Jenner responded with Thomas Jefferson. NO! 5 x burpees for all PAX! (Ans: Neither John Jay, James Madison nor Alexander Hamilton signed the document for various reasons.)

Trivia Question 3: When was the Declaration of Independence signed?
NAFTA took a stab with July 4 (or did he say 2nd?), with Horsepunch in agreement. NO! 5 more burpees for all PAX! (Ans: The Founding Fathers primarily – there were a few stragglers – signed the document in Philadelphia’s Independence Hall on Aug 2, 1776)

Mosey to the parking garage where the PAX honored the explosive battles fought during the Revolutionary War. By the time the members of the Continental Congress adopted the Declaration of Independence, battles had been raging for more than a year (Battles of Lexington and Concord went down in April 1775), and in fact more than 20 battles had occurred, to include Bunker Hill! To honor these battles, the PAX performed a series of explosive exercises through the parking garage: 10 x plyo Merkins, 10 x Jump Lunge, 10 x Box (Stair) Jump twice, 10 x Starbursts, 10 (-ish) x High Knee Skips.

Mosey to honor Washington’s Crossing of the Delaware (in Oak Grove Park). By Christmas of 1776, the Patriots were suffering many wounded, but the fight remained, and they had to keep going. The PAX partnered up for the buddy carry to honor those who had to carry the wounded in battle. Then, because Washington crossed the Delaware to surprise the Hessians and Brits, not once, but three times, the PAX performed three sets of exercises: 10 x buddy-assist leg throw, 10 x buddy-assist overhead press and 10 x Derkins. This is not TV, and so there were still wounded that needed to be transported, so swap PAX and buddy carry to the bank of the Delaware (aka far side of field.)

Washington and his troops surprised and defeated the enemy, and they were able to garner provisions for the struggling Continental Army. Of course, they needed wheel barrows to get the supplies back to camp, so the PAX honored them by wheel barrowing across the field and back! Swap as necessary. Well done gents.
Mosey on to the Yorktown Siege (aka the W-L Planetarium) for the final major land battle of the Revolutionary War. The Patriots surrounded the Brits encamped at Yorktown while building supplies and strength for the final battle, which translated to PAX 1 running around (surrounding) the Planetarium while PAX 2 built strength via burpees, then flapjack as many times as necessary to complete 50 burpees as a team. Once all teams complete, plank it out.

Finally, the PAX moseyed back to the start for a quick round of Mary. 20 x flutter kick, 15 x LBC, Free Fall led the PAX for some Dry Docks, and Dr. D led for some Bonni’s torture.

COT: Today we celebrate 242 years since our Founding Fathers declared independence and created our great Nation! They were amidst conflict then, just as all PAX face conflict every day. Although our daily conflicts don’t generally involve bullets and cannon balls flying through the air (unless they do…thanks for all who serve in our Military) we all have both big and small struggles, and we must rely on our brothers to pick us up and help us out. Thank God for all brothers, those present and not. Our charge today is to go out and be the best brother, father, son, co-worker, boss, or whatever role we have, that we can possibly be. Happy Independence Day! Make it count! Aye!

When: 6/30/2018

Where: Tuckahoe

Q: Hightower

The PAX: HT, Subprime, MP, Speedo, Bone, Jenner, Rogue, 2 M’s & 4 2.0’s as FNGs with Noodles the dog

Warmup:
SSH, Hill Billies, WMH’s, LBAC’s forward & reverse, Merkins

The Thang:
Rickie Bobby lap around the field, then YHC shared details about recent Summer Solstice. PAX completed 15 burpees, followed 15 hills. Then moseyed to backstop for 2 sets of 20 Step up High knees. That was followed by 3 sets of merkins by playground. Then the PAX continued the workout with Tunnel of Love by stone wall surrounding playground. Finally the PAX moseyed back to ball field to finish with Mary.

Mary:
The PAX went round the world with Flutter kicks, Bonnie’s Torture, Freddy Mercury, WW II, Protractors, planks, etc.

COT:
The PAX welcomed FNGs Sharknado, Banana Split, Power Play, Chick Pea, Graffiti, NomNom and Noodles the dog!