Category: Uncategorized

Iron…PAX

Q-Chew Toy

PAX- Pinocchio, Wild Thing, Dorothy

Mission

Core Principles 

Warmup

• Windmills
• Trunk twists
• Arm circles
• Finish stretches OYO while we wait for Pinocchio

The Thang (borrowed from F3Toledo Hannibal)

Run 20yds, Do 2 burpees, return to start

10 lunges (2is1)

20 Merkins

30 Curls with cinderblock

40 Kettlebell swings with block

Run 40yds, Do 4 burpees, return to start

10 lunges (2is1)

20 Merkins

30 Curls with cinderblock

40 Kettlebell swings with block

Run 60yds, Do 6 burpees, return to start

10 lunges (2is1)

20 Merkins

30 Curls with cinderblock

40 Kettlebell swings with block

Run 80yds, Do 8 burpees, return to start

10 lunges (2is1)

20 Merkins

30 Curls with cinderblock

40 Kettlebell swings with block

Run 100yds, Do 10 burpees, return to start

10 lunges (2is1)

20 Merkins

30 Curls with cinderblock

40 Kettlebell swings with block

Repeato- AMRAP 40 minutes

6MOM

E2K

Boat/canoe

February 23, 2020

AO: The Love Train

QIC: Monk

PAX: Speedo, JAG, Elvis, Short Sale

The runners ran; the ruckers took the day off. I think it had lots to do with Go Ruck on Saturday.

The big news is Speedo, posting to The Love Train for the first time. He ran it like he’d been there all along. We expect to pick up the 6 often with guys just starting (or restarting) to run. I kept looking to do the same with Speedo, but he never fell behind. Later at Coffeeteria he confessed to having “been a runner” in the past, and he clearly hasn’t lost much of any of his former glory.

COT:

Announcements: Convergence on 3/21. Parkway 10 miler in April

Thought & Prayer: People say fear prevents men from accelerating in life, but it’s really cowardice. It’s opposite is courage, or fortitude, the habit that intervenes between the impulse of fear and the reaction you make to danger, real or perceived. May each of us cultivate that virtue.

Date: Feb 25, 2020

AO: The General

QIC: Monk

PAX: 2%, Buggy, Traveler, Toolbox

A few weeks ago, I noticed on Twitter that one of the HIMs from F3 Gastonia, HIPAA, devised a devilish beatdown they named “HIPAA Violation.” So I decided to import it to F3TheCapital.

Warm-up: SSH, Seal Jacks, Plack Jacks, Smurf Jacks

Mosey to parking deck, but it was two stories high. I needed three. We found a three story stairwell for …

The HIPAA Violation (as the man himself explained it to me): 11’s with a parking deck (except we used stairs). Burpees both ends. Start with 1 burpee at bottom, run up parking deck stairs. At each parking deck level do 7 squats. Do 10 Burpees at the top. Run down steps, no squats on the descent. Rinse and repeat until you hit 10 Burpees at bottom and 1 burpee at top.

Mary: LBCs, Flutter Kicks, Buggy’s exercise whose name I don’t know, another exercise I forgot, 2%’s one arm planks.

We finished with suicides across the parking deck and moseyed back to start for …

COT:

Announcements: Convergence on 3/21, heads-up on Slack for 2nd F event

Prayer requests: M of unnamed PAX having surgery today, Monk’s stepfather with a broken hip (and mother taking care of him!)

Ball of Man:

Thought: Ecclesiastes 3 includes the famous poem beginning “For everything there is a season…” It reminds us how quickly and often our circumstances change. But it is a man’s character that grows consistently stronger, or weaker, depending upon his choices.

Prayer: May each of us choose the stronger this day and be a means of grace to others.

Monk

AO:  The Patriot

QIC: Lucius

THE PAX: Bambino, Bodett, Bone, Fuzz, Jenner, Major Payne, The Situation, Speedo, Sticks, Three Mile, Two Percent, Wild Thing

Thirteen PAX gathered in the gloom to enjoy our commemoration of an American classic—the 1993 film “Groundhog Day” starring Bill Murray and Andie MacDowell.  Here is what we remember:

THE WARM UP: SSH, Mosey, LBAC (fore), Mosey, LBAC (aft), Mosey, Wind Mills, Mosey, Downward Dog, Mosey, Moroccan Night Clubs, Mosey, Cherry Pickers, Mosey (with CB carry)

THE THANG:

Rise & Shine Campers: The PAX enjoyed the beautiful melody and moving lyrics of Sonny & Cher’s hit “You’ve Got Me Babe.”  PAX performed burpees each time Sonny or Cher sang the words “I’ve Got.”  BW Squat, Air Clap, or Air Press were performed through the rest of the song.  “Don’t forget your booties because its cold out there!”

Ned Ryerson: The PAX performed Merkins, Plank Jacks (IC), and Diamond Merkins in memory of the pride of Case Western High—insurance salesman Ned “Ned the Head” Ryerson. 20 of each first time through.  10 of each on subsequent visit. “Bing!”

Watch Out for that First Step: The PAX lunge-walked across the field toward Gobbler’s Knob.  “It’s a Doozy!”

Prognosticator of Prognosticators: The PAX paired up to perform 20x Ground Hog Squat Thrusters (since groundhogs were scarce, the PAX substituted CBs for their GHs; most PAX did 10 each; two did some more).  “This is one time where television really fails to capture the true excitement of a large squirrel predicting the weather.”

Don’t Drive Angry: The PAX performed a 70 yard sprint. “There is no way that this winter is ever going to end as long as this groundhog keeps seeing his shadow. I don’t see any other way out. He’s got to be stopped. And I have to stop him.”

Renaissance Man:  The PAX performed 10 x Carolina Dry Docks, Step-Ups (single count), Dips, Step-Ups (single count), and Derkins. “Six months, four to five hours a day, and you’d be an expert.”

The PAX gathered for … another repetition, running from “rise and shine” all the way through “renaissance man.”

The PAX finished with another round of “You’ve Got Me Babe” for 60ish burpees on the day! And a lot of squats, claps, and presses! “Bing Again!”

 THE MARY:  After putting away their CBs, the PAX reconvened for 20x flutter kicks.

COT:  In addition to entertaining, Groundhog Day teaches us the importance of repetition and small changes to our routine.  By working at a goal, we can achieve it.  Daily practice makes perfect.  Go be a better person.