Category: Uncategorized

AO: The Highlands

QIC: JAG

PAX: Toolbox, Bandit, Nano and 2 Percent

Warm-up: SSH, Arm Circles, Potato Pickers, Down Dog, Up Dog, and Musclemakers

The PAX moseyed to the Costco — more specifically, its parking garage — to get in some prep work for the upcoming #csaup.  The PAX ran up the garage’s roughly 120 stairs and then back down.  Upon convening on terra firma, the PAX did a plank, a set of lunges and then derkins, dips and box jumps on the large concrete blocks that Costco kindly left for the beatdown.  The PAX then rest while the Q gave a brief recitation of F3’s Q1: Get Right.

The PAX then did two rotations up and down the garage’s stairs.  This was followed by a plank, lunges, derkins and dips.  The rest consisted of the Q’s recitation of Q2: Live Right.  Three rotations up and down the Costco stairs preceded more plank, derkins, dips and Q3: Lead Right.  The PAX concluded its trip to Costco with another two rotations up and down the stairs, which in the interest of time was followed only by Q4: Leave Right.

The PAX returned to the field for Mary with each PAX taking a turn as Q for one exercise.  The highlight was Toolbox’s debut of THE TANTRUM.

COT: In chapter 5 of “Make Your Bed,” Adm. McRaven described The Circus – extra PT in BUD/S assigned to budding frogmen for various reasons.  The Circus led to fatigue, which led to more Circus, which usually led to ringing the bell.  McRaven wrote how he and his swim buddy overcame the Circus to lead their class’  final swim.  He encourages us not to get sucked into the spiral of negativity, but use that energy to lead our own swim.

 

AO: The Patriot

QIC:  Lucius

The PAX:  Apollo; Bone; Fish Fry; JAG; Jenner; Lazlo; Maj. Payne; Murdock; Nano;  Sourdough; Two percent; Three mile

This morning’s weather was cool and crisp, foreshadowing the arrival of falling leaves, football games, and pumpkin spice.  But first, the PAX took time to reminisce about summer trips to the beach.  Here  is what YHC can remember:

WARM UP:  SSH; Cherry Pickers; Arm Circles; Wind Mills; Downward dog; Merkins

THA-THANG:

Pack up the car:

The PAX split into two teams, which took turns moving “luggage” to their “car” on opposite sidelines.  After “packing” luggage in the car, each PAX performed either five curls or a 4×4 (4 Merkins; 4 single-leg mtn climbers), then selected the heaviest available luggage and … moved it to the car on the opposite side of the field.  Luggage included 2 x 60-lb sandbags; 50-lb beach bag; 50-lb ruck; cinderblocks; pavers; and a half-full cooler.

Traffic Jam:

The PAX moseyed around the track on their way to the beach.  Travel was interrupted by standstill traffic (balls-to-the wall, with shoulder taps); crawling traffic (bear crawls); a tunnel (bear-crawl through tunnel of men); and a traffic ticket (10 x burpees).

Beach House Stairs:

Upon reaching the beach house, the PAX were ready to jump for joy.  They performed a stairway to seven exercise with jump squats at top and bottom of the beach house stairs.

Fun in the Sun:

The PAX bid the beach house goodbye and headed the beach for an AMRAP circuit:

• Walking up the dunes (cross-field lunge walk)
• Building sandcastles (10 x 8-count body builders)
• Hot sand high-knees (cross-field)
• Swimming in the sea (10 x flutter kicks, in cadence)

MARY: Round-Robin Abs (toy soldiers, flutter kicks, whatever these things are called, oh yeahs, WWIIs)

COT:  Part of today’s workout included packing items for a trip.  It is important to carefully choose what to take with you and what to leave behind.   As you move through your week, don’t pack any extra luggage.

AO: The General

QIC: Maj Payne

The PAX: Lucius, Traveler, Firewalk (DRPAX from F3 Omaha), Rogue (M)

The weather was muggy, but the PAX posted in the gloom undeterred. Today would prove to be a doozie. H/T F3Churham My Little Pony for the beatdown idea. Here’s what we did:

WU:
5 Burpees OYO
WMH x 10
10 Burpees OYO
Cherry Pickers x 10
IW x 15
15 Burpees OYO
LBAC x 15
Reverse x 10
BWS x 20
20 Burpees OYO

The Thang: Line up on the goal line to tackle a series of travel suicides with escalating multiples of 5’s mixed in:

Start with 5 reps, travel 3 10 yards, do 10 reps, reverse travel back to start, travel 20 yards, do 15 reps, reverse travel back to start, travel 30 yards, do 20 reps, reverse travel back to start.

Round 1 – Merkins, Bear Crawl, Crawl

Round 2 – Jump Squats, Lunge Walk, Walk Lunge

Round 3 – Hello Dolly, Crab Walk, Walk Crab

Round 4 – Carolina Dry Docks, Bunny Hop, Reverse Bunny Hop

Round 5 – shorten the travel to 5 yards, 10 yards, 15 yards for Peter Parkers, Traveling Merkin – right hand lead out / left hand lead back.

Mary: Around the horn for some American Twists, LBCs and other assorted exercises

COT: Always an honor to lead the PAX. Go out in the world and make it a better place, remembering that everyone has their own battles. Respect that fact as you work to influence them to a position of advantage.

Aye!

August 15, 2019

AO: The Highlands

Q: JAG

PAX: Maj. Payne, Trolley, Toobox, Hogan, Slide Rule, and DRPAX Pivot

THE WARMUP: SSH, Imperial Walkers, Windmills, and Arm Circles

THE THANG:  The PAX convened at the JAGmobile to pick up their coupons, which they took to midfield for a rousing game of Uno.  The rules were simple: one PAX drew a card and did Coupon Wood Choppers while the rest of the PAX did an exercise based on the number and color of the drawn card.  Red cards meant Kraken Burpees (burpees with two hands release Merkins), yellow meant Coupon Curls, green were Coupon WWIs and blue called for Coupon Squat Thrusts.  The card’s number gave the number of reps.  Blank and null cards meant a rest until the next card was drawn.  Plus-2 and reversal cards played like they do in the real game.  Wild cards were truly wild.  They called for a Bear Crawl around the midfield circle, or if a Wild Card +4, a 4×4.  After each Wild Card, the PAX did a Fellowship Lap.

MARY:  Flutterkicks and Penguin Crunches.

COT: The Highlands PAX continued its review of Adm. McRaven’s “Make Your Bed.” In chapter 4, McRaven counsels us that “sometimes no matter how hard you try, no matter how good you are, you still end up a sugar cookie.”  He encourages us not to complaint, but to push through.  May these words help us be better husbands, fathers, bosses or whatever role we have today and every day.  Aye!

AO: The Patriot

QIC: Maj Payne

The PAX: Sunshine, Jenner, Apollo, Kodachrome, 2 Percent, Noodle, Rousey, Laforge

With a new sandbag still needing attention, this morning in the gloom was dedicated to showing it around the local AO. The benefit went to the PAX, who hauled it around, and all who carried it made themselves just a little bit better. The following is mostly a true story about what happened.

WU: Varying reps of the following: SSH, IW, LBAC front and back, Slow BWS, Merkins.

The Thang:  Mosey to YHC’s people mover, where the sandbag was being stored and begin travels to corner of 27th Rd. N. and Florida St. for 5 x burpees. Next man pick up sandbag and mosey to corner of 27th Rd. N. and Edison St. for 5 x burpees, 10 x Merkins. Pick up the sandbag and mosey on to 27th St. N. and George Mason. Knock out 5 x burpee, 10 x Merkin and 15 x BWS. Next man grab that sandbag and move PAX to Yorktown Blvd and George Mason. 5 x burpees, 10 x Merkins, 15 x BWS, 20 x mountain climbers. Mosey down the trail with, you guessed it, the sandbag, to the 30th St. N. intersection. 5 x burpees, 10 x Merkins, 15 x BWS, 20 x mountain climber and 25 x SSH. Top of the pyramid; now time to go back down. First though, next PAX pick up the sandbag and run up the hill (thanks Jenner). Get the sandbag and mosey to Yorktown High School front yard. 5 x burpees, 10 x Merkins, 15 x BWS, 20 x mountain climber. Continue onward (with sandbag) through parking lot. 5 x burpees, 10 x Merkins, 15 x BWS. Mosey further into parking lot. 5 x burpees, 10 x Merkins. Almost home! Head back to the start point with sandbag and pump out 5 x burpees!

Mary: 25 x flutter kick IC

COT: You’ve got to be prepared for unexpected curves in life.  They are what makes us better and should be considered a blessing!  Make the most of what life throws at you! Aye!