Category: Uncategorized

8 pax posted this morning at #delphi for glow stick shuffle and other fun.

PAX: Nano, Hightower, Mule, Obadiah, Glee, YNAB, Pop Fly, U-boat

Q: U-boat

“The Thang”: Warmup (short mosey with merkins, lunges, and side shuffle); Routine (Double Quarterpounder with planks between sets; 100×100 Cut-A-Flips with partners); Mary

Q’s mumblechatter: pursue excellence in relationships, marriage, parenthood, jobs, and community leadership

AO:  The Patriot

QIC: Lucius

THE PAX: Apollo; Bone; Brown Bag; Eckerd; Elvis; Grapevine; JAG; Jenner; Lazlo; Maj. Payne; Poe; Shark Week; Sunshine; Three Mile

15 PAX posted in the Patriot gloom for a celebration of sandbags, cinderblocks, and leaving things (mostly) where you find them.  A great time was had by all:

WARM UP:

SSH; LBACs; Sun Gods; Moroccan Nightclubs; Downward Dog; 25 x Merkins

THE THANG:

Ricky Bobby: 1/2 mile run, with two 50 lb sandbags passed from PAX to PAX.

Con-Bear-Or Belt: The PAX split into pairs, then bear-crawled between exercise stations, spaced 20 yards apart, each PAX pair relieving the preceding PAX pair.  Stations included AMRAP of:

-Man-makers (22 lb pavers);
-Sandbag pull-throughs;
-Lion-king squat thrusts (with cinderblock);
-Single-count 4x4s;
-Cinderblock curls;
-Squat jumps

The PAX completed three trips around the con-bear-or belt, for 360 yards of bear crawling and just enough of each exercise.

THE MARY:

Can’t argue with the classics:  41 x Flutter Kicks; 51 x LBCs; 25 x Merkins.

COT:

As fall approaches, many begin to go dormant, thinking thoughts of hibernating for winter.  This autumn, challenge yourself to adopt a growth mindset.

September 19, 2019

AO: The Highlands

QIC: JAG

PAX: Maj Payne, Toolbox, Bandit and 2 Percent

Warm-Up: SSH, Matt Biondi, Windmill, WMH and The Absolutely Worst Merkins Ever TM (an inchworm merkin, a hands release merkin, a diamond merkin, a wide merkin and a Carolina Dry Dock done in succession).

The Thang:  The PAX moseyed to the Costco where they performed dips and derkins on the blocks outside the parking garage.  Then they ran up the parking garage stairs, across the top deck, down the far-side stairs and back to blocks for box jumps and incline merkins.

The PAX then performed a black snake to the Pentagon City Metro station, went down the escalator and into the adjacent mall.  There, it was shock and huh for the poor commuters just trying to get to work as the PAX performed a Mt. Everest walk, bear crawl and a travelling BTTW through the mall and under the garage.

The PAX emerged at Pentagon Row to perform musclemakers, american hammers and seal claps.  They finally moseyed back to the Highlands for merkins, WWIIs and LBCs, mule kicks and dirty dogs.

Mary: flutterkicks, protractors, and speedbike.

COT:  Adm. McRaven encourages us to face our obstacles – the Shark – in Chapter 7 of “Make Your Bed.”  The PAX demonstrated that there are many ways to do that, including over, under, around and through them!

AO: The Patriot

QIC: Sunshine and Maj Payne

The PAX: Dr. D, Subprime, FNG Eckhart, 2 Percent, Jenner, Fish Fry, 3 Mile, JAG, Vegan

11 PAX arrived into the gloom to observe Lazlo completing some EC doing week 1 of the IronPAX Challenge “just for fun.”  Displaying some true grit there Lazlo!

WU:

Sunshine led warm ups for his VQ with some SSH, LBACs front and rear, cherry pickers, IW, and Merkins.  Impressive display for his VQ!

The Thang:

YHC then took the reins and the PAX moseyed to the parking lot for a simple loop around the YHS,

Start with one lunge walk step followed by one Merkin. Then two lunges and two Merkins. Then three and three, and so on. YHC got to 13 lunges and 13 Merkins. Most PAX got to about the same. Leg one of the school lap complete!

Move on to a modified Dora. Partner up for 200 BWS, then 200 LBCs. Run route was around two rows of parking, which enabled some fairly quick turns.

On to the arena for a round of sevens. Box jump up four levels, knock out six jump squats. Move back down to bottom for one Carolina Dry Dock. Repeat through the routine with five and two, four and three and so on until one jump squat up top and six dry docks at the bottom.

Slide over for a quick pyramid of step ups (in cadence) combined with Aussie push ups (rows). 5-10-15-10-5 reps of each.

Mosey on around the school to the bus benches for dips. Knock out a quick set of 25.

Mary:

Continue the mosey to the basketball court and circle up for a quick Mary bc time is short. Close it out with 25 x flutter kicks.

COT:

We fell just short of completing the loop, but we strove for greatness throughout the beatdown. Sometimes it happens in life where we fall short of our goals. As long as we’re pushing as hard as we can, striving to be our best, we can hold our heads high!

Aye!

AO:  Patriot

Q:  Fish Fry

Pax:  14 Pax strong conquered the fart sack and strengthened their bodies in the gloom:  Fish Fry, Maj. Payne, Sunshine, FNG Elvis, Bone, 3 mile, Lucius, Jenner, Apollo, and a few others.

Warm o Rama:  SSH, seal jacks, little bitty arm circles, the best shot at Matt Biondi’s (if somone has a video of this done properly, I would like to see it.  YHC couldn’t figure it out from the Q lexicon), and a mosey around the track.  As part of the mosey, we stopped along the wall to work on should mobility with wall sliders.  Much groaning was heard, but we made it and proceeded to finish the mosey around the track.

The Thang:  Since the convergence on Wednesday would likely tax even the strongest pax’s legs, YHC had mercy on them and decided to focus on arms for the day.  Lining up on the goal line, pax did the following exercises for 10 yards each together:

Inch Worms
Peter Parkers
Crab Walk
Lateral Pushups
Bear Crawl to middle

Once the group reached the 50, we survived a Ring of Fire with the lower being in sally position low, and upper being in downward dog.   Upon completing the downward dog, we commenced the rest of the way down the field to the opposite goal line with

Crawl bear back to 40
Lateral pushups other way
Crab Walk other way
Parker Peters
Reverse Inch Worms

From there, we did a Zombie Crawl across field, taking a break mid way to avoid field rash on bodies, and then lunge walked the rest of the way.

Moving back over to the stadium, we did BTW shoulder taps in cadence.  Having read of recovery exercises, YHC thought it would be good to do the stadium steps to help tired legs from training for the convergence.  At the end of the steps, we did dips in cadence.

Back on the field, we did trade offs of wheelbarrows back to the beginning.

Mary:  Box Cutters, Freddie Mercuries, Flutter Kicks

COT:  A cord of three strands is not easily broken (Ecc 4:12),  and How can one keep warm alone (Ecc 4:11).  We are stronger working together and we prayed to be stronger as brothers, fathers, and workers together.