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Vertical Limit – A True Story

AO: Olympus

QIC: Ba Da Boom

PAX: Roddick, Hightower, Highlander, Houlihan, Nano, Mule, Shetland, Peleton, Dunder, 

10 PAX conquered the frigid air as we ascended Mt. Olympus for an Everest inspired climb.  Although no sunrise to be seen from the peak, the glory of the gloom remained infinitely visible for all to enjoy.

Warm-ups

SSH, WMH, good mornings, cherry pickers, calf stretch, hip flexor stretch transitioning to quad stretch

The Thang:

Mosey to base camp: (4) 100-yd sprints with 10 merkins in between each sprint

Acclimating to base camp: kettle bells, suicides, bear crawl (with cinder block), elf on the shelf (start with cinder block on ground and lift it across your body, reaching up as high as you can – like putting it on a shelf), crab walkers (sideways), paint the lines, overhead arm presses, calf raises, and arm curls

The climb: Lunge up a step, perform 1 squat, lunge up next step with other leg. Repeat to top.  At the peak, perform 5 burpees. Ignore the burn while standing firm – hands on hips, feel the pride. 

Announcements:

F3 The Capital – Convergence 3/21/20

Mary

ABC’s, mountain climbers, cockroaches, superman’s, sky jumpers, some crazy dive bomber version of merkins, flutter kicks, sharon stone’s, 2-Pax exercise – one holds ankles feet up, while the other pushes feet down and side-to-side, and Susan Somers (not recommended for warmer, shorts-wearing weather).

COT

In 1 Corinthians (16:13) it talks about being a man of God.  “Be on the alert, stand firm in the faith, act like men, and be strong.”  My interpretation of this is to avoid hoping for an easy life.  Enduring hardships will be necessary.  Together, we work toward building strength, so that as men we are ready for whatever comes our way.  

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Head for the hills on F3 The Love Train

QIC: Monk

PAX: Jenner, Bambino, Maj Payne, Sunshine, Bone, Shark Week, NAFTA, Elvis, Short Sale, 

F3 The Love Train took an alternate track last Sunday to run hills in preparation for the BRR. We took a left at the old Vienna Train Station, ran a block down Ayr Hill Rd, turned right on Cedar Ln, and ran straight for a few miles. The terrain goes up and down, much like running the BRR.

Short Sale played tunes from the 1970’s-80’s. Stairway to Heaven took me back to my high school band days. Queen showed up. Steve Miller too. Could someone explain to me why Journey has made a come-back. I hear them weekly in public places and can’t figure out why.

After 45 minutes running up & down hills, we cut over to the W&OD an ran back to start. Here is where my Q fail began. It was just about 7:30, and we thought perhaps the Ruckers had already headed to CoffeeBeeria. Forgetting COT (again), we headed there too. The Ruckers were still out on the W&OD. To make matters worse, they had been looking for us to pass them, or come find them, at the end of our run, so they thought we were still running and puzzled over whether to go looking for us. Fortunately they decided against it and joined us at Cafe Amouri.

So I fired myself from Q of this AO and asked Elvis to take over. He’ll do a better job, and I’ll focus on rehabilitating the Q Source discussions, which we can’t seem to get right.

On that note, please send ideas about when, where, how often, etc to do Q Source discussions. It’s a great way to learn about F3 and leadership.

Monk

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Pyramid Scheme

11 Feb 20

AO – Beast Gate

Q – Pinocchio

PAX – Nemo

Mission

Core Principles

Disclaimer

Warmup

  • 10x 4-count arm circles, forward & back
  • 10x 4-count windmills
  • 10x 2-count Apolo Ohnos

Mosey around the parking lot (approx. ¼ mile)

The Thang: 

  • 10x 100m run/10 pushups
  • 1-10 pyramid, sandbag clean to overhead press, bear crawl between each set. The PAX made it all the way up, then started back down the pyramid before Q called time. 

NOR

COR

COT

  • Closed with thoughts on the Heroic Minute: that second your alarm goes off, and a HIM must decide whether to hit the snooze, or get out of bed. This was highly germane, as the Q chose the former this morning, depriving the PAX of 6 minutes of workout by being late. The Q acknowledged the Heroic Minute is the single best way to ensure your day starts right. Fortunately, every HIM has the opportunity to do it every day. 
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“The 90’s called, they want their music back”

When: February 11, 2020

AO: Delphi alternate AO Orange Hunt Elementary School

QIC: Highlander

The PAX: 9 Hightower, Dunder, Nano, Pelaton, Pop Fly, Glee, Obadiah. 

9 PAX posted in the rain for a soggy Tuesday and took some overhead shelter under entranceways at Orange Hunt Elementary School. Two of Fairfax County’s finest happened to be securing the parking lot so YHC arrived early to give them fair warning that several men were about to descend upon the AO and perform feats of great strength. Fortunately this intervention saved the PAX from a potentially awkward misunderstanding with the local criminal justice system.  

WU:  one leg hip stretches 2X IC, bent leg body twists 15X IC, Forward Lunges 10X IC, Rear Lunges 10X IC, Arm Circles forward, rear, and Chinook style.

The Thang: to get into the theme of the glorious decade of the 1990s, the PAX performed innumerable SSHs for the duration of the song “Jump Around” by House of Pain.  Technically this song came out in 1989 but just go with it.  After smoking our calves the focus shifted to merkins ‘NSYNC’ with the song “Flower” by Moby, an exercise better known as “Sally”.  

To really get into the 90’s mood the PAX shifted to circuit with 5 stations and knocked out ‘90’ seconds of work with 30 seconds rest as they moved between stations, all while rocking out to grunge and alternative music from the 90s.  One round, followed by 200m run, then back for a Second round.

Stations: Step Jumps; Monkey Humpers, Triceps Dips, Incline Bear Crawl, and Bonnie Blairs, 

After finally finding ‘Nirvana’, the PAX moseyed back to the start for a quick circle of pain with flutter kicks, mountain climbers, and finishing off with supermans while singing the theme song from “the Greatest American Hero”.  (I know that show was actually in the 80s but the song just works).  

COT:  9 PAX braved the wet and got better.  Thanks to the PAX for their support of my VQ in this new AO. Thanks for the Fellowship and Faith to go out in the new day and do what must be done.  

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Interval Shminterval

AO: The Patriot

QIC: Maj Payne

The PAX: Lucius, Lazlo, Horsepunch, Subprime, Fuzz, Situation, 2 Percent, Bambino, Sunshine, Bone, Bodette, Speedo, Sharkweek, 3 Mile, Sticks, Wild Thing, Mayberry

18 PAX posted in the early morning gloom for another Monday beatdown.  It was a classic interval circuit that seemed easy at first, but snuck up on even the fittest of the PAX, especially when the timer went out during burpees.  Weird how that happens!  Fun times for all — here’s how it played out…

WU:  15 x SSH, 15 x IW, 10 x Cherry Pickers, 15 x BWS, 10 x Merkins IC

Line up across the goal line.
20 yds Toy Soldiers, shuffle back
20 yds Walking Lunges, shuffle back
10 yds Inchworms, shuffle back
20 yds High Knees, shuffle back
20 yds Butt Kickers, shuffle back

The Thang:

Intervals  1 Minute On / 15 Seconds Off     X 2

  1. In & Out Squats
  2. Sprint to Backpedal
  3. Burpees
  4. Side Shuffles
  5. 10 x Merkins, 10 x BWS
  6. Bear Crawls
  7. Mountain Climbers
  8. Broad Jumps
  9. Lunge Walks
  10. Plank Walks

Mosey a lap in between set one and two.

1 x Gasser (start on one sideline, run to other, then back, then over) Goal was to complete it in less than a minute.  All PAX succeeded and survived — although Horsepunch managed to thoroughly smoke himself with a run, bearcrawl, run gasser, which looked extremely painful!  YHC will consider that technique for implementation next time!

Mary: 20 x flutter kick, 20 x American Twist

COT: Life, like today’s workout, can sometimes beat you down. we all require support from our brothers to keep on going.  Always remember to lean on your brothers when life seems mundane and overbearing. Having this brotherhood is critical to our success as fathers, brothers, husbands and all the various roles we play in our daily lives.  Go out and be the best you possibly can!

Aye!