Category: Uncategorized

AO: The Patriot

Q: Maj Payne and Rogue

The PAX: Dr. D, FiA Milkweed, FiA Rooney, Liverpool, Lucius, Deflator, Squid, Prototype, FNG Papa Smurf, FiA FNG Red Card, FiA FNG Digits, Bone, Leprechaun, Hightower, FishFry, Bieber, Hefty, Lazlo, FiA FNG Snickers

Lucky 21 PAX posted in the Christmas Eve gloom (albeit a bit later than usual –0700 — yes, sleep is a crutch, but it’s not sooo bad to partake in some extra every once in a while) for a special F3 family convergence beatdown from the Paynes. While Fishfry gave us the 12 Days of Christmas on Friday last, Ms. Rogue “Payne” was eager to continue the theme with a 12 days of Christmas Eve, which thankfully was slightly different. Fishfry did express concern when YHC introduced the 400 yd track run as one of the first exercises, but alas, we altered the rules for this one, and the PAX were not required to repeat the exercises each time through…thankfully for all.

Warm up:

15 x Side Straddle Hop (in cadence)
10 x Little Bitty Arm Circles (Front, in cadence)
10 x Little Bitty Arm Circles (Rear, in cadence)
10 x Seal Claps (in cadence)
10 x Slow Body Weight Squats (in cadence)
10 x Dive Bombers

The Thang:

Count off by 2s to form two teams. Rogue enthusiastically explained each of 12 different exercises the teams had to complete, that were written onto tennis balls..er little yellow Christmas balls (LYCBs)! Team members must run down the field, ring the abnormally large jingle bell, run back to a LYCB, pick it up and bring it to the endzone where their team awaits in the rest position of choice (plank or squat…or frankly, simply standing around thinking about their favorite rest position). After each exercise is completed, a new team member must sprint down to the big jingle bell ring it, and repeat the procedure until all 12 LYBCs are back with the team. First team finished wins!!

The competition was stiff, even with Bone sprinting ahead during the 400yd run to grab a LYCB far ahead of the opposing team. But it all came down to an M and 2.0 sprint off, and well…the 2.0, FiA FNG RedCard, took the trophy against momma, FiA Rogue. The ol’passing of the baton kind of thing. It’s beautiful really.

The PAX then moved on to a series of escapades, performing some reindeer chasers (not the liquid kind), a version of Duck, Duck, Christmas Goose, then a Holiday Tug o’ War (which looks oddly similar to a regular tug of war).

The PAX finished off with a couple of new-to-us Mary exercises. DR PAX from F3 RVA Bieber gave us Toy Soldiers, which consists of holding a six-inch low-plank while tapping toes on the ground. Very painful, sir. Then Liverpool, distinguished DR PAX from F3 Carpex gave us the protractor, in which pax assume their six, then call out angles that their legs must conform to (e.g., 30, 60, 90, 15, we even had a 5 and a 3, which seemed about the same to YHC) around the circle, similar to a ring of fire.

Time caught up, and we were complete, except for the formalities.

COT: It’s Christmas Eve and we are thankful for all who posted today! Remember the reason for the season – for Christians, it’s the birth of our savior. Whatever your belief though, it’s a time to give back. Giving to others makes us all feel better inside, and when we feel better, we do better for those we serve. When we serve, we become better people, and that is what we all must do — become better in whatever role we play in life. Amen and Aye!

AO:  Patriot

QIC:  Fish Fry

PAX:  9 Pax were up for our Christmas challenge.  YHC, Maj. Payne, Hightower, Poe, Bone, Jenner, Trebeck, Lucius, and Buffet from the compound

The Setting:  A warm, springy 61 degrees and wet.  Hey, wait.  We’re in December.  What is going on with 61 degrees?  I’m not complaining, though.

Warm Ups:

SSH

Baby Arm Circles

Shoulder Presses

Slow Squats

We then played several rounds of Christmas-themed warm up games.

Rudolph the Reindeer tag with one person (Rudolph) trying to tag designee inside the huddle.  Bone went totally outside the rules and tried to crawl through the huddle.  Only coal for him for Christmas.

We then moseyed to the flag poles for Festivus feats of strength.  We partnered up and joined hands for a feat of strength called slap.  A few rounds later, and no one was pinned into submission, so Festivus continued.  I don’t think anyone aired their grievances.

Finally, we moved over to the hill for Santa Sled races.  Each sled was laden with one block, representing all the gifts for kids.  Hightower took a beating after a collision of the sled with a pole. In what can only be classified as a Christmas miracle, he was back up on his feet in no time and ready to go.  Good thing about those disclaimers.

After all the games, we were ready for the challenge:

The Thang:

 

12 Days of Christmas Challenge

1. Squat Thruster with block
2. Sprint to bottom of hill and back (counts as two reps)
3. Silver Bell swings (kettle bell with block)
4. Around the world jump
5. Derkins
6. Dwight Howards or Air Squats
7. Curls
8. Aussie Pullups
9. Bent Over Rows
10. Dips
11. Burpees
12. Overhead walking lunges with block

Do like 12 days of Christmas Song

1, then 2-1, then 3-2-1, etc.  For a total of 364 reps

Mary:  YHC wisely decide to skip Mary due to his over design of the Q for the day.

COT:   Drawing from a meditation I read about Advent.  Advent is about the already and not yet.  About the coming of light breaking into the darkness, but that breakthrough is not yet complete and won’t be until the second advent.  What was unleashed in that miracle is working through us now, and we have a call to act on it in our jobs, in our families, and wherever we are to be an agent of good.

AO: Compound

QIC: Hightower

The PAX: HT, Prius, Buffet

Warmup:
15 cadence count SSH’s, Arm Circles forward and reverse, calf stretch, them mountain climbers. Followed by Fellowship pace jog to parking deck by MOM’s.

The Thang:
YHC wanted to pay tribute to Coco from Churham, who had the Q of my first F3 in Hillsborough. He totally smoked me so bad that I was totally hooked on F3.

Start on the bottom of the parking deck, as our Base. Here we did 5 burpees, then sprinted to top of ramp. There we did 1 minute of Mountain climbers. Then jog back to Base. At Base 5 burpees, then sprint to next level up the parking deck. There we did 1 minute of Side straddle hops, followed by 1 min of mountain climbers. Recovery jog back down to Base. At Base do 5 burpees, then sprint to the next level up the parking deck. There we did 1 min of Monkey Humpers, 1 min SSH, 1 min mtn climbers. Then jog back down to Base. At Base we did 5 more burpees, then sprint to the next level up the parking deck. There we did 1 min of
Merkins, 1 min monkey humpers, 1 min SSH, 1 min mtn climbers. Then jog back down to Base for recovery. Since we ran out of time, once we got to Base we did 5 more burpees, then sprinted up to the next level of the parking deck, finally jogged back down for recovery.

Mary:
Ran out of time, so PAX jogged back to middle school field for COT.

COT:
YHC spoke about the need for change! Best way to accomplish change is to get out of your comfort zone. Gratitude to PAX for coming out in the cold and pushing their comfort zone, looking for Change.

AO: The Patriot

QIC: Maj. Payne and Rogue (FiA)

The PAX: Subprime, Prenup, Jenner, Lucius, Deflator, Bone, Trebeck, Dr. Dandelion, Poe, Rooney (FiA) and Milkweed (FiA)

It was a mixed bag of 13 F3 and FiA PAX this frosty morning where the snow missed the Patriot AO, but covered much of Virginia. Undeterred as always, the Arlington PAX posted for another epic gathering in the gloom. Here’s what we did…

WU:

Side Straddle Hop x 15 in cadence
Imperial Walkers x 10 in cadence
Willie Mays Hays x 10 in cadence
Slow Body weight squats x 10 in cadence
Merkins x 15 in cadence

The Thang:

Time for the PAX to split into partners for the Partner-Up Chipper!
For each exercise, split the 100 reps where one partner exercises while the other “rests.” When the 100 reps are complete, partners run to the other endzone and back (200 yds). Rinse and repeat with next exercise.

Exercise                                                      “Rest”

Squats                                                         Plank Jacks
Burpees                                                      Freddie Mercuries
Jumping Lunges                                       Mountain Climbers
Merkins                                                      Flutter Kicks
Skaters                                                        Side Plank Needle Threader
Supermans                                                 American Twists

Once the PAX made through the Chipper gauntlet, Rogue led all through an agility ladder, conjuring images from when she captained her football team to the state championships!

• First time through, one foot per rung.
• Second time through, left leg lead, trail leg crossover
• Third time, right leg lead, trail leg crossover
• Fourth time, legs together, legs apart
• Fifth time, Four across
• Sixth time, Merkin walk (switch sides halfway)
• Seventh time hopscotch

Close it out with a mosey to field center for a circle up and some Mary.

20 x Heels to Heaven
50 x LBCs

COT: Thanks to all for posting in the cold to make ourselves better despite the lack of snow that our kids (and some of us) all wished for. Remember all who are suffering and in pain. They need our prayers. Good out into the world and do good!