Category: Uncategorized

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!

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.