Category: Uncategorized

AO: The Patriot

QIC: Maj Payne

The PAX: Lucius, Hightower, Prince Harry, Fish Fry, Bone, FNG Trebeck

One of the great things about Q-ing a workout is the Q decides the exercises. Because YHC is dealing with a cranky shoulder, today became a legs-focused day, with, as always, a little bit of bear crawling thrown in for fun. The following is a true story…

WU: SSH x 25, WMH x 10, IW x 15, LBAC (front) x 10, LBAC (rear) x 10, Slow BWS x 10, lap around the track and mosey on to the student parking lot for…

The Thang:

KB Ricky Bobby — Count off by twos. Ones take a 45# KB, Twos take a 35# KB. Each group move single file to the opposite end of the parking lot. The Pax at the back of the line grabs the KB and sprints to the front of the line, puts the KB down and then moves as appropriate. Once the current person at the back reaches the KB, they pick it up and sprint to the front and so on. At the end of the lot, switch KBs and move as appropriate back to the start point. It’s not a race, but, well…it really is always a race isn’t it?

Round 1: Bear crawl
Round 2: Lunge walk

Grab the KBs and mosey on to the Arena for a modified Dora!

Partner up! One man run, the other starts exercising. Flapjack when the runner finishes his lap and picks up on the exerciser’s count for a total count between partners of:

100 x BWS
200 x Step Ups
300 x Wall Toe Touches

All was going well until Bone led the running group astray as he searched for a pooping location. No problem. The PAX recovered after a mild detour. And Bone made it back after his Class 2 download.

Once complete, mosey around the AO to the Gauntlet for…

Lunge walk to first light post, then broad jump to next. Repeat the sequence through to the last light post.

No time for Mary. Finish.

COT: It’s always an honor to lead the PAX. Today was balmy, but soon it will be cold and rainy again, which creates the best F3 memories. The gloom is a special place where great things are accomplished, and when the weather makes things tough, the experience is magnified. To be sure, making others better – accomplishing something – is something everyone should strive to do on a daily basis. There are many ways to make this happen. Sometimes it’s done by paying someone a compliment. Sometimes it’s helping them in a time of need. Sometimes it’s listening to them talk through a difficult experience. And yes, sometimes it is about pushing them to do something they would never do on their own – in an uncomfortable environment – to make them better men and better leaders.

See you all in the gloom again soon!

AO: The Patriot

Q: Fish Fry

The Pax: Hightower, Subprime, Dr. D, Poe, Maj. Payne, Jenner, Lucius, Bone, Sludge

Warmup:
SSH
Shoulder rolls
Fellowship run-High knees and butt kickers

The Thang:
We marched up and down the field like Alabama on an opening drive, throwing the exercise die and doing the call for each. We made excellent progress except for the Charlie Brown pulled by Maj. Payne that set us back a few yards. Who knew that Subprime was a kicker?

Next we ground it out every 10 yards with some arm exercises
Inch Worm
Lateral Push Ups
Crab Walks
Spiderman Push Ups
Zombie Crawls
For a break on the arms, we went into the middle of the field for an over/under Ring of Fire
Zombie crawls
Spiderman push ups
Crab walks
Lateral pushups
Inch worms
Not to be left out, we did some legs sideline to sideline
Walking Lunges ½ way into side lunges the rest
Frog jumps ½ way into broad jumps

Mary: Tricycles, LBCs, Windshield Wipers

COT: An honor to lead the PAX!

AO: The Patriot

QIC: Lucius

The PAX:

Bone; Flutie Flakes; Hightower; Maj. Payne; Noodle; Poe; Prince Harry; Lucius

The SCENE:

40s, but at least the radar said it was not raining.

The WARM UP:  

SSH; Cherry Pickers; Windmills; Willy Mays Hayes

The THANG:

1.75 mile run along several slightly uphill sections of the Jennifer Bush-Lawson Foundation 5K course.  Warm-up shuffle, followed by Ricky Bobby.

Punctuated by:

10 x Burpees.

8 x  Wolverines – the most majestic and ferocious of all the weasels.

HALF-WAY THERE SPRINTS up 33rd Street hill.  5 x burpees at bottom; 10 x Merkins when half-way there; 15 x air squats at top.  AMRAP for 8 minutes.

10 x Carolina Dry Docks.

Return to the Patriot for:

30-YARD BEAR HUNT: One PAX bear crawls toward 30-yard line; once the bear passes 10-yard line, partner sprints to catch him, then buddy carries to the 30 and back.

The MARY:

Round-robin abs.  Too terrifying to recount.

The CoT:

At our last Post, we were reminded us of the importance of teaching our children.  Today, consider what they can teach us: enthusiasm, curiosity, and wonder.   “Truly I tell you, unless you change and become like little children, you will never enter the kingdom of heaven.”  (Matthew 18:1-3; see also Isaiah 11:6 (a little child will lead them).)

AO: The Patriot

QIC: Maj Payne

The PAX: Lucius, Prince Harry, Noodle, Hightower, Bone

WARM UP: 10 x SSH, 10 x IW, 10 x LBAC front and rear, 10 x Merkin, then…

The Salad Fork

Saw this on the backblast list from some of our brothers in Churham (H/T Grunge)! It looked like fun, so we jumped in:

• PAX line up on football field sideline. Hit 5 x Burpees.
• Run forward to opposite sideline. Hit 5 x Merkins.
• Plank walk 3 yds to the right. Hit 5 x more Merkins.
• Bernie (Backwards) Run back to the original sideline. Hit 5 x Burpees.
• Run forward 30 yards. Hit 5 x Merkins.
• Plank walk 3 yds to the right. Hit 5 x more Merkins.
• Bernie Run back to the original sideline. Hit 5 x Burpees.
• Run forward 30 yards. Hit 5 x Merkins.
• Plank walk 3 yds to the right. Hit 5 x more Merkins.
• Bernie Run back to the original sideline. Hit 5 x Burpees.

Named the Fork because in executing the exercise, PAX trace a downward pointed 3 prong fork, hitting 5 Burpees at the bottom of each tine, and 5 Merkins at each intersection at the top. Good tines!!

Much gratitude to Bone for recovering YHC’s cheat notes on the field, which jumped out of my pocket, likely during one of the burpee repeats. How he saw them in the gloom is still a mystery.

MAIN EVENT

Ricky Bobby carrying a handy sandbag (trail PAX run to front with sandbag, pass it back to trail PAX and repeato) to SW parking lot.

PT Stop #1

• 10 x Burpees
• 20 x Merkins
• 30 x WWIIs
• 40 x BW Squats
• 50 x SSH
• 40 x Mountain Climbers
• 30 x Alt Reverse Lunges
• 20 x Plank Jacks
• 10 x Dry Docks

All exercises executed SC.

Then Ricky Bobby with sandbag to the flagpole arena for…

PT Stop #2

• 10 x Burpees
• 20 x Merkins
• 30 x WWIIs
• 40 x BW Squats
• 50 x SSH
• 40 x Mountain Climbers
• 30 x Alt Reverse Lunges
• 20 x Plank Jacks
• 10 x Dry Docks

All exercises executed SC. Some mumblechatter (Bone) erupted when YHC needed assistance with remembering the exercises on the back side of the pyramid, but it was quickly tamped down once the PAX got to work again.

• Ricky Bobby Run around school to basketball court.

PT Stop #3, time is getting short, so…

• 5 x Burpees
• 10 x Merkins
• 15 x WWIIs
• 20 x BW Squats
• 25 x SSH
• 20 xMountain Climbers
• 15 xAlt Reverse Lunges
• 10 x Plank Jacks
• 5 x Dry Docks

All exercises, again, executed SC.

• Rick Bobby run back to start – the stadium!

Move immediately to the dessert, or rather, oyster fork (just two tines)

• PAX line up on football field sideline. Hit 5 x Burpees.
• Run forward to opposite sideline. Hit 5 x Merkins.
• Plank walk 3 yds to the right. Hit 5 x more Merkins.
• Bernie (Backwards) Run back to the original sideline. Hit 5 x Burpees.
• Run forward 30 yards. Hit 5 x Merkins.
• Plank walk 3 yds to the right. Hit 5 x more Merkins.
• Bernie Run back to the original sideline. Hit 5 x Burpees.

Nicely done! Feeling the recovery wash over. Time to circle up for…

Mary!! Around the horn!

• MP: The Flutter Kick x 15
• Lucius: LBC x 15
• Noodle: Leg lifts x 15 (5 x center, 5 x left, 5 x right)
• HT: 10 x American Twists
• PH: 10 x Shoulder Taps
• Bone: 10 x Freddie Mercury

0615. Time called. Fin. Awesome morning!

COT: YHC is reading Leaders Eat Last by Simon Sinek, and in the book, he talks about the juices that keep us going. Endorphins and Dopamine and Serotonin and Oxytocin. Each have an important part in our physiology and how we feel throughout the day. take advantage of the feelings you receive when you give to others. That’s when oxytoocin and serotonin are streamed into your blood. That’s why it feels so good to give. Be a giver. Go out and make the world a better place for others — you’ll feel it if you do.

AO: The Patriot

QIC: Hightower

The PAX: Fishfry, RainMan, Subprime, Prenup, MajPayne, Dr D, Lucious, Prince Harry, Bone

Warmup:
50 SSH, Good Mornings, WMH’s, 10 Hindu push-ups, 10 Hindu Squats. Followed by fellowship jog around field. QIC showed group proper Fireman’s Carry, then each PAX carried partner 50 yards.

The Thang:
PAX jogged over to basketball court, where Samara was waiting for us. Q then split PAX into 2 groups. First Group would circle the school carrying partner Fireman’s style, with extra carrying sandbag, rotate as necessary, stopping at Arena for 25 dips. Second Group with 4 men flip tire across, with 5 man doing Hindu pushups. Once tire returned, 3 men sledge tire, while 2 men step up tire for high knees, rotating between sledgehammers & step ups. Once the First Group returned, the groups swapped to Rinse & Repeat.

Mary:
20 little baby crunches, then 20 flutter kicks, finished with 50 Hindu Squats

COT:
Upcoming 5k opportunity for JBL.
New Slack channels setup for 2F, 3F and Rucking. More info coming for GrowRuck Va.