Category: Uncategorized

AO: The Patriot

QIC: Maj Payne

The PAX: Sunshine, Lazlo, Elvis, Bone, Spokes, Cable Guy, Choo Choo, Subprime, FNG Piccolo, Maguire, Citrus

12 posted in the gloom this A.M. for a beatdown royale. The temps were perfect, and spirits were high. The following is a true story.

WU: SSH x 10, IW x 10, WMH x 10, Cherry pickers x 10, Mountain Climbers x 10, Merkins x 10 IC.

The Thang(s):

1. Mosey to the baseball field for some Bearmuda Triangle! Pax performed one burpee at first marker and bear crawled to 2nd marker, 2 double pump burpees and bear crawled to 3rd marker, 3 triple pump burpees and bear crawled back to 1st marker. Rinsed and Repeated 3x

2. Parking lot escalator

10 x Merkins at end of lot, run to walkway for 20 x Aussie Push-ups, then run to other end of lot for 30 x SSH (SC) Rinsed and Repeated 3x

3. Tennis court escalator

20 x Bonnie Blair’s

30 x Jump squats

40 x monkey Humpers

50 x split leg bounce squats

4. Mosey back to the football field for Jacobs Ladder: Bear crawl from goal line to end line (10 yds) and complete 6 x burpees. Crawl bear back to goal line and complete 1 x Jump Squat. Bear crawl to end line for 5 x burpees. Crawl bear to goal line for 2 x jump squat, and so on.

Time expired on this ride.

Mary:

20 x flutter kicks

20 x American twists

20 x Freddie Mercuries

COT:

F3’s mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. I’ve been challenging myself to consider this mission more during my Qs. I’ll confess that I’ve lead plenty of beat downs where I only thought about the first F. Can you relate? We all know there are 3 Fs and we all participate in each to some degree, but are we being purposeful about it? I think it’s fair to say there’s room for improvement.

The 5 core principles of F3 are: 1. Open to all men. 2. Always free. 3. Always outside. 4. Peer-led. 5. Ends with a COT. I can’t recall a beatdown not ending with a COT, and it’s important to consider why we do what we do. COT, for example, is an opportunity to acknowledge that there is something greater than any one of us. Some call that greater force the Sky Q, Allah, Jehovah, Yahweh, or Jesus. Personally, as a Christian, I call on the name of Jesus Christ, but it doesn’t matter to the men of F3 what specifically a PAX believes, simply that he understands that he is not the king of the world.

None of it works if we don’t let others know about F3 though. I want to challenge you all to look at some back blasts from 12+ months ago and reach out the pax you’ve not seen, or even invite a buddy to post for the first time! There’s some one out there who would really appreciate you taking the initiative!

Aye!

AO: Horizon

QIC: Brown Bag

PAX: 3 Mile; Magoo, Kodiak; Lightspeed; Mayberry; Sticks; Bodet; Undertow

WARM UP: SSH x14; Don Quixote x14; Cherry Picker x14; Willie Mays Hays x14; LBAC x14; Downdog/Cobra

THE THANG:

PAX lined up on an endline and did the following four times:

Burpee x14
Overhead Claps (IC) x14
BWS x14
Diamond Merkin x14

Each set of 4 exercises was followed by sprints to the 14 yard line and back 4 times.

PAX then did the following 4 times, also following each set of 4 exercises with sprints.

Mountain Climber (IC) x14
Carolina Dry Dock x14
Monkey Humper (IC) x14
Calf Raises (IC) x14

MARY: American Hammer x14; Superman x14

COT: One minute of mindful breathing. Especially with tax season extended, 4/14 is just a random day, as are most days. But each one is filled with unexpected challenges, like this idiotic workout. Keep yourself open to the opportunities those challenges can represent.

#back_blasts #loco

AO: LoCo BRMS
QIC: @Bolt

The PAX: @Brisket, @Refueler, @Bobcat, @Rikers, @Hoff, @Scranton, @Boone, @Nolan, @Ronaldo, @Pre, @Gigawatt

Warmup: SSH IC, Michael Phelps IC, Cherry pickers IC, Leg stretches side and forward lunges, Outer Hip stretches

The Thang: Some HIMS had vests on #Tclaps for them!

1/2 Mile Mosey

Partnerup: 1 partner does Band workout while the other does the coupon workout in place then switch.

Rinse and repeat below, goal is to run through this whole series twice.

1) Band: Broad Jump 30 meters and 30 back
Coupon: Coupon Curls

2) Band: Wide stance Fwd Mosey 60 meters and 60 back
Coupon: Bent over Row in place

3) Band: Low Wide Stance sideways march 30 meters and 30 back
Coupon: Shoulder press

4) Band: Wide stance Reverse Mosey 60 meters and 60 back
Coupon: Alt Shoulder Taps

5) Band: Low Wide stance Reverse March 30 meters and 30 back
Coupon: Coupon Kettle swings

6) Band: Side shuffle 60 meters and 60 back
Coupon: Chest press

7) Band: Low Wide Stance Fwd March 30 meters and 30 back
Coupon: Dips

Ended with another 0.5 mile mosey

Straight into…

Mary: 1.5 minutes Peter Parker’s followed by 1.5 minutes of Aquamans

COT: Learn to forgive. Life is short. Don’t hang on to grudges or hate no matter how hard. Forgiveness will lift that weight from your heart.

Ghandi: “The weak can never forgive. Forgiveness is the attribute of the strong.”

Jesus’s final lesson and words: “Father, forgive them, for they do not know what they are doing.”

AO: #freestate

QIC: @Horshack

PAX: 3 – @Winston, @Deagle

Warm up:

· Officer Evans was born on 2.18.80. His older sister Julie remembers him as an annoying little brother in his youth who loved to play pranks.

o SSH x 25 IC

o Arm Circles x 18 IC

o Frankensteins x 18 IC

o Cherry Pickers x 18 IC

o 3 Laps around the Blacktop with Kareoke on the Sides

o Imperial Walkers x 18 IC

o Windmills x 18 IC

o Little Baby Crunches x 80 IC

The Thang: Workout (Grab a Coupon)

· Graduated HS in 1998 Drury HS and was on the baseball team

o 1 set of 19 Mountain Climbers

o 1 set of 98 Coupon Chest Press IC

· Graduated in 2002 from Western New England College – enjoyed bowling with friends

o 2 sets of 20 Coupon Squats IC

· Joined Capitol Police in 2003. Fellow Officers called him the "King of the North" because he was assigned at the North Barricade

o 3 sets of 20 Upward Press

· Served in the First Responder Unit for 18 years. During his time off, Billy loved to play board games with family on vacation

o 4 sets of 18 Alternating Lunges IC

· Family of Three: wife Shannon and 2 kids Logan and Abigail who called him “Daddioski”

o 3 sets of 20 Curls IC

· Died on 04.02.21. Before his death, he had participated with local baseball and bowling leagues in Burke VA where he lived with his family

o 2 sets of 21 Jump Overs

· Billy was 41 Years Old when he died

o 1 set of 41 Dips

Mary

· Officer Evans will lie in honor in the Rotunda today 4.13.21

o 4 Sets of 13

§ Leg Lift Rosalitas

§ Reverse Crunches

§ Dying Cockroach

§ Big Boy Sit Ups

· William “Billy” Evans will be buried in Adams MA 4.15.21

o 4 Sets of 15

§ Plankorama 15 Count

§ Side Crunches 15 each side

§ Freddie Mercuries

§ Flutters

COT:

· Self-directed stretching

· YHC finished reading Officer Evans’ Obituary

· Discussed obituaries and the personal side of losing loved ones, going beyond the headlines.

· Thanked @Deagle for transferring to a larger pole on the Shovel Flag so that the flag wouldn’t touch the ground.

AO: Patriot

QIC: Citrus

THE PAX: Bone, CableGuy, Flipper, Lucius, Spokes, Wedding Singer, YHC

WARMUP: SSH, Rockettes, IW, Hillbillies, WMH, cherry pickers, Arm circles, Downward Dog, Cobra Kai

THE THANG:
Line up on the goal line, then the following (exercises done together):

• 20 yard butt kickers, 10 yard reverse lunge, 10 merkins
• 20 yard high knees, 10 yard reverse lunge, 10 merkins
• 20 yard crab walk (reverse), 10 yard reverse lunge, 10 air squats
• 20 yard crab walk (forward), 10 yard reverse lunge, 10 air squats
• 20 yard shuffle (left), 10 yard reverse lunge, 10 dry docks
• 20 yard shuffle (right), 10 yard reverse lunge, 10 dry docks
• 20 yard bear crawl, 10 yard reverse lunge, 10 shoulder taps (IC)
• 20 yard crawl bear, 10 yard reverse lunge, 10 shoulder taps (IC)
• 20 yard broad jump, 10 yard reverse lunge, 10 monkey humpers
• 10 yard inchworm, 10 monkey humpers

Then ~20 minutes of Ultimate Frisbee:

• If the disc drops, everyone does 2 burpees
• If one team scores, the other does 6 burpees

YHC is pretty sure his team "won", because they did more burpees than the other team (roughly 66-48), but the teams called it a tie.

MARY: Flutter kicks, LBCs

COT: A quote I came across: “There are two things that must be rooted out in human beings – arrogant opinion and mistrust.” It’s just a reminder that we’re not as smart and wise as we may think we are, and that wisdom comes from questioning and humility.