Category: Uncategorized

We had 5 HIMs post for ‘Iron Log’ including one FNG. It was a balmy 27 degrees out and everyone put in good work.

Q- Wild Thing

PAX- Chew Toy, Pinocchio, Zen Master, FNG

Thang
(1)Warmup
(2)Mozy 1/4 Mile Jog
(3)All About The Benjamin’s w/ Mods Added
When finished with Heavy Carry perform the Al Gore until everyone is complete with that round.
50 Reps Pushups (1 rep = 2 Seconds) Plyo/Clap/Regular/Knees/Plank/KneePlank
Heavy Carry
100 Reps Jacks
StarJumps/SquatJacks/JumpJacks/.5Jacks
Heavy Carry
100 Lunge Reps
Jumping/Regular/Pulses/Hold
Heavy Carry
100yd Travel
InchWorm/BearCrawl/Run/Jog/Walk
Heavy Carry
(4)BringSallyUp
SquatPress/Squat
(5)Mozy 1/4 Mile Jog
(6)FitTag
Squats,Pushups,Lunges,ToeTouches
10 reps each, once you catch and pass partner on exercise you ‘win’
*Q did a poor job explaining this…I’ll do better
(7)Iron Log
Team carried 45lb bar with sandbags totaling over 200lbs hanging from it.
(8)Counterama/Namerama
FNG was named ‘Dorothy’ after the weather device in Twister as he works with weather and IT
(9)CoT
Discussed trying to avoid Collusion Cycle and indirectly bringing the negativity we try to avoid onto us by being an active participant in the cycle. Q used previous work and family examples to help illustrate the point.
(10) Q Failure to take picture(s) to prove any of this happened.

-Wild Thing

AO: The Patriot

QIC: Rogue (M & Substitute Q)

The PAX: Brown Bag, Jenner, Fish Fry, Lazlo, Lucius, Poe, Bambino, Shark Week, Leprechaun, 3-Mile, Bone, Sunshine, Sticks, Traveler, Bodett, Deflator, Prototype (2.0)

Because they had to head into the J.O.B. on this MLK91 — or perhaps simply because they enjoyed the deep pre-dawn frigid so much — three PAX (Leprechaun, SideEye and Sunshine) posted at 0530 for some EC and a musical Dora. Afterward, in the sub-freezing post-dawn gloom, 18 PAX posted at the traditional holiday 0700 time. All expected a Maj Payne beatdown, but instead, due to unforeseen circumstances that may have involved bad food, Rogue offered up some Payne for all. The following is what ensued.

WU: 2 x 35 sec on / 15 sec off the following exercises:
– Butt kickers
– High knees
– Inchworms
– Shoulder tap planks

The Thang:

All PAX line up along the sidelines.
1. Sprint across the width of the field, then backwards run to start, then 5 x burpees. SSH until all PAX are finished.

2. Side shuffle across width of field, then side shuffle back to start, then 5 x burpees. SSH until all PAX are finished.

3. High knees across width of field, then backwards high knee to start, then 5 x burpees. SSH until all PAX are finished.

The Thang 2:

Count of by 2s. 1s on one side of the field and 2s on the other sideline.
Each group does the following – as many reps as possible for 15 minutes:
– 10 x Squat Jump
– 10 x Mountain Climbers (2 count)
– 10 x Broad Jumps
– 10 x Plank Jacks
– 10 x Dips
– 10 x Merkins
– 10 x Big Boy Sit Ups

The Thang 3:

Group 1 navigate a 20 yd square.
Side 1: Sprint
Side 2: Side Shuffle
Side 3: Backwards Run
Side 4: Side Shuffle (other direction)
Al Gores or Plank when resting

Group 2 20-foot ladder drills
Move through agility ladder using different drills each trip through

Switcheroo after 5 minutes

Mary:

Flutter kicks, LBCs and J-Los!

COT:

Great to be out here to lead in Maj Payne’s absence. Hope he gets better quickly.  Remember the importance of the day, and go out into the world to make it a better place!

Warmup

In Cadence

Imperial Walkers

Windmills

Mosey to Parking garage

Complete total reps as a group/team then proceed to next exercise. Some completed more reps, some completed a few less but all completed as a team.

100 Merkins

Ran to the top of the parking garage

200 American Hammers

Ran to the bottom of the parking garage

200 Squats

Ran to the top of the parking garage

-At this point the security officer met us at the top and reminded us to be very careful due to the fog that was thick in the area and we were difficult to see. 

300 Air Presses

Ran to the bottom of the parking garage

200 Suitcase crunches 

Ran to the top of the parking garage

300 Lunges (1 is 1)

Ran to the bottom of the parking garage

100 burpees

Mosey back to the flag

COT

Announcements- Q Source will be starting next Monday at 0600, location TBD

Q 1/11/20

Q-Deflator

PAX-Chew Toy, WildThing, Zen Master

Shoulder Circles x15F x15R
Don Quixote x15
Down Dog Sequence
Egoscue Stretch x10
SSHops x20
Good Morning Merkin x10

Mosey – Paint the lot under the garage, run up stairs and down ramp, back to Flag area.

Routine – set and achieve collective goals!

Mountain Climbers 300
SSHops 200
Merkins 225
Overhead Claps 200
Turf Touchers 300
Lunges 200
Plank Jacks 225
LBCs 400

Mary –
Flutter kicks
Speed bike
Dolphin hops
Starfish Side Plank

COT: Q related a story about the Daily Dad Joke book and how his kids remind him every day to make sure we read one at dinner. Reminder about making time and treasuring the small things, as they mean much more that you might appreciate.

AO: The General

QIC: Trolley

PAX: Toolbox & Traveler
Met on a nice 40degree January morning at the General.  3 strong.

Warmup: Arm circles, SSH, WMH, cherry pickers, & burpies.

The Thang:
Quarter Pounder exercise –Sprint to 25yrd, complete 25 , return to goal line
->50yrd, 50 Carolina Dry Docs
->75yrd, 75
->100yrd, 100 side straddle hops

Mosey outside gate – 2 rotations: 10x Australian merkins, 10x diamond merkins

Mosey to the secondary field
Relay = Lift coupon 200x and squat 200x while one guy runs to end of field and back. Rotate to next position, transfer the count.
Move coupon down length of field by hand-off
Move coupon up field by lifting 5x while other guys lunge forward, rotate coupon among group.

Mosey to garage
Bear crawl up ramp, hop to next ramp, side lunge down ramp
Crawl bear up ramp, hop to next ramp, forward lunge down ramp

Moseyed back to the field at The General.

Mary:   LBC’s and two new type of crunches courtesy of Toolbox.

CoT:  Many people approached Jesus asking to be in his inner circle of Disciples.  On his way to Jerusalem, in Luke 9, some said (paraphrase) I’d really like to join you, but I’ve got some important business to take care of first.   To which Jesus responds, “Those who put their hand to the plow and turn back are not fit for the kingdom of God.” The word “fit” here particularly relates to what we are doing in F3.  We are seeking to be physically fit, but also to improve and grow to be fit mentally, relationally and spiritually.  Jesus invites us to be devoted, dedicated, and not be dissuaded by other, albeit important, matters.   Jesus invites us to grow in our fitness.  Let us devote ourselves all the more, in this new year, to a fitness that put’s the hand to the plow and doesn’t look back.