Category: Uncategorized

AO: The Patriot

QIC: Fish Fry

The PAX: Fish Fry, Noodle, Prenup, DR PAX Beano, Dr. D, Lucius, Speedo, and one more

THE SCENE: Warm October morning. Dark. Slight mist on the field. Waning crescent moon in mostly clear sky.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH, Arm Circles, Slow 4 count Merkins, then mosey to the end of the end zone for Frankensteins, Butt Kickers, Side Shuffle, Karaoke, Shoulder drag
Hot Warmup: Tic-tac-toe relay with 2 pushups on tag

THA-THANG:
20 Minute AMRAP
10 Spiderman pushups on the numbers, up the ramp to the bleachers
20 dips with 10 reps each of a leg in pistol position, up and down steps to middle area
30 box jumps, up and down steps to end of bleachers
20 deep squat hops with butt to bench and hop, down ramp to numbers on other side
10 cast wall walks
Around the track by sprinting the straightaway, jog the bend until you get to the start. Total of 3 straight away sprints.
Repeat
8 total exercises per round including the 3 straightaway sprints.
Highest reps achieved: 16. Outstanding work.

MARY:
World war IIs, Planks with chatter, Dead bugs

CIRCLE OF TRUST/BOM:
It’s not easy getting out of bed in the morning. You can be proud of the work you did today and you won’t be disappointed. As you go into your work today, do what you will be proud of 20 years from today. Leave nothing behind for disappointment.

AO: The Patriot

QIC: Noodle, Soot

The PAX: 4 brave souls

THE SCENE: Dark, yet cool. Perfect weather in my book

F3 WELCOME & DISCLAIMER

THA-THANG:
BLIMPS (Burpees, Lunges, Imperial Squat Walkers, Merkins, Pike Jacks, Squats).

6 stations set up around the football field. First round consisted of 12 reps of each exercise then each consecutive round dropped by two reps (12, 10, 8, 6, 4, 2).

RELAYS

One partner held a plank while the other did the exercise.

• Sprint 60 yards and back
• Skip 40 yards and back
• Bear Crawl 20 yards and Crawl Bear 20 yards

MARY:
Round-robin Abs

CIRCLE OF TRUST/BOM:

Iron sharpens Iron. Be obedient to your calling and help others in doing the same.

AO: The Patriot

QIC: Soot

The PAX: Soot, Subprime, 90210, Deflater, Dr. D, Prenup, Horse Punch, Lucius, Noodle, Le Pew (FNG)

THE SCENE: Cool, dark morning

WARM-O-RAMA:
• SSH x20
• Baby Arm Circles x12 (each direction)
• Tempo Merkins x10
• Prone Rows x10
• Cherry Pickers x7
• Windmills x7
• Tempo Squat x10
• Single-leg Straight-leg Deadlift x5 (each leg)

THA-THANG:
2 Rounds:
• Partner Presses x10
• Lunge 50 yards
• Sprint 50 yards
2 Rounds:
• Partner Lat Raises x10
• Buddy Carry 50yards
Lunge 100 yards
Bear Crawl 100 yards
The Blue Devil
• 1 min run, 1 min burpees, 1 min run
• 45 sec burpees, 45 sec run, 45 sec burpees
• 30 sec run, 30 sec burpees, 30 sec run
• 15 sec burpees, 15 sec run, 15 sec burpees

MARY:
Merkin Ring of Fire to 6
10 Merkins

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
What you feed grows, what you starve dies! Feed the things in life that will steady your aim and increase your impact (marriage, family, community, education, workplace, spiritual disciplines, etc.). Starve the things that distract and destroy (bad habits/addictions, unchecked emotions, unhealthy relationships/environments, ego, etc).

The Patriot

QIC: Deflator

The PAX: Horsepunch, Subprime, Noodle, Bone, Prenup, Jenner, Dr. D, Speedo, Soot

10 HIM converged on a misty Friday AM to get better together. Hurricane Florence had made landfall much farther south and spared the NOVA area, clearing the way for a 1st F as planned.

Warm-o-Rama

Arm Circles x15F x15R
Don Quixotes x15
SSHops x27
Merkins x20
Fire Drills x10 (each PAX called it)

(Note: 27-20 was in celebration of the NE Patriots season opening victory over the Houston Texans on Sunday)

We did two things in recognition of Hurricane “Flo”-rence. First, each PAX was tasked with randomly shouting “Kiss My Grits” (think “Flo” from the 70’s sitcom “Alice”) to another PAX, who the led the group in three exercises: 5 flutterKicks, 5 Merkins, 5 Alabama Ass Kickers (aka “grits”). Second, we ran like “Flo”-Jo doing a Burping Indian – last PAX dropped and did two burpees, ran up to the front and tapped the next last guy along the way (repeat-o).

Mosey to a goal line on the field. YHC led a series of exercises acting as a “Quarterback” calling plays, where the first part of the play call was the method to get to the other end zone (aka the transit), and the second part was what to do when you get to the other end zone. The transit playbook included a sprint 100 (yards); backwards run 100, side shuffle 100; three burpees every 10 yards; bear crawl 50/crab walk 50; walking imperial walkers 100. The exercise at the far end zone included 20 counts of Merkins, overhead claps, lunges, ski jumps, mountain climbers, squats, and maybe one or two more that escape my memory. For example: “Bear Crawl 50! Crab Walk 50! 20 Squat! Hike!”

We finished with a final lap to the F3 Jody.

Count and Name-o-rama successfully completed. BOM and out.

NMM – YHC had a lot of fun. It was challenging but all PAX did a great job contributing with the “Kiss My Grits” interruptions and the Fire Drill calling. Nice work men! A little EC before hand and coffee afterwards were great additions in the spirit of the 2nd F.