Category: Uncategorized

When: 7/2/2018

Q: 90210

The PAX: Prenup, Maj Payne, Hightower, Bone, Jenner, Dr Dandelion, Speedo, NAFTA, Horsepunch

WARMUP:
2 laps around the track
50 side straddle hops
5 minutes of stretching

The Thang:

2 Rounds
Low plank :30
Right plank :30
Left plank :30
High plank :30
Rest :30

Endzone sprints:

20 burpees
Sprint to 50 yd line
20 lunges
Sprint to endzone
10 jumping squats
Sprint to 50 yd line
10 jumping lunges
Sprint to endzone

Wandered to the swingset for some pull-ups

2 rounds of 10 reps

Wandered back to the endzone

Spider-man to the 25 yd line
lunge walk to 50 yd line
sprint to endzone

20 WWII sit-ups
20 partner assisted leg lifts

20 Merkins
10 diamond merkins
10 wide-arm merkins

6in leg hold for 100 seconds

COT: Thanks for coming out in the gloom for a righteous beatdown this morning!

When: 6/29/2018

Q: Subprime

The PAX: Major Payne, Prenup, Horsepunch, Hightower, Bone, Jenner, Speedo, Sinker, NAFTA, Pyro (DR from F3 Jacksonville).

Warmup: SSH, Imperial Walkers, Seal Claps, Inchworm out to stretch calves with 10 merkins at the bottom and “walk” it back up. Quick partner stretches: pull partners arms backward while he faces away, quad stretches.

Formula One is the world’s premier motorsport (background chuckles and potential mumblechatter disagreement). F1 cars and the drivers in them reach speeds of 320 km/h, are subjected to 6G’s and tens of billions of dollars go into R+D each year, thus proving the previous statement. The Formula One 2018 season is in full swing – the French Grand Prix was last weekend, the Austrian Grand Prix this weekend and the British Grand Prix the following weekend. Today’s workout is “Driver Training” to prep our F3 Arlington Pax for the F1 circuit following the structure of a Grand Prix Weekend: Practice, Qualifying and Race. PAX counted off by 3’s. Each team of 3 or 4 randomly picked a sheet of paper with their team. Teams were: Red Bull, Mercedes, McLaren

The Thang:

Training/Practice (Thang 1): Gathered by the Yorktown wall with a massive collection of weighted balls and kettlebells. Each team had one PAX in each position: P1: People’s Chair with weighted ball as a “steering wheel”, P2: Seated on ground, slam ball overhead, P3: Pushing slam ball of P2 to mimic G-force, P4 (timer): Running the race course with kettlebell – up ramp, down stairs, across the end zone – back into paddock. Each PAX shifted to next position.

Qualifying (Thang 2): Team relay race – slalom-style through cones – Bear crawl with soccer ball. PAX focused on racing line and maneuvering to get the quickest route. The outcome of the race determined starting position for the Grand Prix.

Grand Prix (Thang 3): Return to race track – start position determined by Qualifying results. PAX remained on their teams – each teammate did 2 race laps with a weighted ball, coming in to “pit stop” for a new ball with help from the pit crew for their second lap. Each team had to do at least one lap with the 40lb slam ball (thank you Horsepunch).

Mary: In-cadence sit-ups with soccer ball toss, flutter kicks, Bonni’s torture, crab jacks

Announcements: Coffeeteria to follow, Ragnar team is forming for September 28th, Austrian Grand Prix is on this Sunday morning and British Grand Prix is next weekend on ESPN.

COT: Thank you for coming out. Extra THANK-YOU to Major Payne, Horsepunch and Jenner for doing so much behind the scenes and behind the camera to keep F3 Arlington’s electronic and social media presence fresh and awesome.

When: 6/25/2018

Q: Speedo

PAX: Speedo, Maj Payne, Gavel, NAFTA, Hightower, 90210, Bone, SubPrime

The Nats won the evening previous, and two of our finest, Horsepunch and Prenup, celebrated the win by getting tattoos. Excited to see the new ink, the PAX traveled to congratulate both, who fartsacked on this fine morning. Neither could be roused, and so the beatdown was cut short as the PAX only made it halfway around the school, missing the “short hill”, “playground”, “long hill”, and “pullup bars.” Next time!!

Warmup:
1/2 mile run around the track – gentle jog first lap while stopping 4x on second lap for warmup activities (Hill Billies, Cherry Pickers, Squats, Pushups)

The Thang:

Jog to outer wall, split into two groups, for 2 sets of the following:

First Group: 30 Wall Derkins
10 declined pushups with feet as high as you can go in Balls to the wall position

10 declined pushups with with feet slid half way down the wall (body/legs stays straight)

10 declined pushups with with feet slid all the way down the wall (body/legs stays straight) as low as you can go without feet touching the ground

Second Group: deep squats for the duration of the first group doing 30 Derkins (on second round replace squats with the lunges)

Repeat so both groups get a combined 60 wall Derkins

Jog to curb beside the school for ’round the world Merkins
40 Alternate position Merkins
10 merkins with left arm and left leg on curb
10 derkins with feet on curb
10 merkins with right arm and right leg on curb
10 merkins with hands on curb
Repeat for second set to total 80 Merkins

Jog to “the Arena” for 2 sets of the following:

Half the group runs two stairs and used as timers for the entire group
The other half box jumps on platform for the duration of stair runners
Jog to say HELLO to Samara and finish jog to b-ball court for 2 rounds of (10 Squats, 20 forward lunges)

Fellowship jog to say HELLO to missing PAX unfortunately both were still fartsacking…

Return run to field to do a round of Mary

COT: Hang in there, stick together and be supportive, positive, encouraging, good examples of what Men should be!!

When: 6/23/2018 0700

Q: Subprime

The Pax: Prenup, 90210, Bucco, Hightower, Roddick, Earlybird, Snuff (FNG), Turtle (missing PAX here-sorry fellas).

2 PAX swept up by Prenup at Patriot Field joined 6 others plus an FNG to make 10 gathered at Tuckahoe Elementary School for the first Saturday F3 workout since the Arlington launch. YHC had Q, so after a quick round of introductions we were off to the turf to warm up in the drizzle.

Warmup: included SSH, slow cherry pickers, arm circles, quad stretches, inchworm to plank, merkins and return to standing. WU concluded with a fellowship jog through the Tuckahoe trails along three coupons – 2 sledges and one 35lb ruck courtesy of Hightower (who rucked 5 miles to the AO bright and early). Jog was single file and coupons passed from man to man (front-to-back), last man ran with one of the coupons to front of the line. The wet conditions almost resulted in some major slips (including YHC) – in the end all PAX remained solid and upright.

The Thang 1.: Major Payne Baseball. One sprinter at a time called out an exercise and ran the bases while other PAX remained in place doing exercises that included: Merkins, 8-count Body Builders, People’s Chair, Jump Squats and Dry Docks. After all PAX had a turn at bat – we made our way across the vast field of wet grass and mud. First half was traveling burpees, 2nd half was bear crawl.

The Thang 2.: Running the Hill. PAX counted off (1-3) and partnered up. Group 1 (timer station) ran the hill 2x. When summiting the 2nd time, members of Group 1 held balls-to-the-wall for a 10 second count. During this time, Group 2 was at the picnic table doing erkins/derkins. Also at the same time, Group 3 was knocking out as many pull-ups as possible. Each group did the complete circuit twice.
Mary: All PAX called out a Mary exercise – 10 in all. Group favorite was the “rope climber”

Welcomed FNG Trent who was bestowed with the F3 name Snuff.

COT: There are a lot of bad things happening and bad people out there – grateful for the restorative power of F3 reminding us of the good things and INCREDIBLE guys out there (or at least in F3).

Props to 90210 for taking the shovel flag for a spell.

When: 6/22/2018

Q: Hightower & 90210

The PAX: Deflator, Bone, Jenner, Subprime, Prenup, Leprechaun, Shamrock, NAFTA, 90210, HT

Warm-up:

20 Side Shuffle Hops, Hill Billy & WMH’s Stretches, Arm Circles Forward & Reverse

The Thang:
50 yard military crawl with complex burpees. Start with 2 burpees, then crawl 10 yards, then 4 burpees, rinse & repeat. Finished with 4 extra burpees.

PAX broke into A & B group for Tug of War. Winning team holds plank, losing team knocks out 15 merkins. Went for 3 rounds, hopefully we’ll continue Tugs in futures!

1.5 lap indian run

On Endzone x2
10 jumping squats
Sprint to 50yd line
10 Jumping lunges
Sprint to opposite endzone and plank hold

On endzone x2
10 Jumping lunges
sprint to 50 yd line
10 jumping squats
sprint backwards to opposite endzone and plank hold

On endzone
Alligator pushups to the 20yd line
20 Flutter kicks
20 partner assisted leg lifts

Final push:

20 WWII sit-ups
10 Merkins x2
10 diamond Merkins x2
10 wide arm merkins x2

COT: We’re assembling a Ragnar Team. If interested, let Prenup or Subprime know via Slack. Also don’t forget the soft launch on July 14 for the Fairfax AO!