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ABC’s

2.19.2020 ABC’s

PAX- Pinocchio, Sabbath, Almanac, Chew Toy (Q)

Mission

Core Principles

Warmup

  • Hairy Rockettes
  • SSH
  • Arm Circles

Letter Rep Exercise

A 50 SSH

B 20 LBC

C 30 Squats

D 15 Merkins

E 1 min Wall Sit

F 10 Burpees

G 4 40 yd Dash

H 20 Squats

I 30 SSH

J 15 Flutterkicks

K 10 Merkins

L 4 40 yd Dash

M 20 Burpees

N 40 SSH

O 25 Merkins

P 30 Flutterkicks

Q 30 LBC

R 15 Burpees

S 30 Burpees

T 15 Squats

U 4 40 yd Dash

V 3 min Plank

W 4 40 yd Dash

X 60 SSH

Y 10 LBC

Z 20 Merkins

J 15 Flutterkicks

A 50 SSH

R 15 Burpees

E 1 min Wall Sit

D 15 Merkins

W 4 40 yd Dash

A 50 SSH

T 15 Squats

E 1 min Wall Sit

R 15 Burpees

R 15 Burpees

O 25 Merkins

B 20 LBC

E 1 min Wall Sit

R 15 Burpees

T 15 Squats

S 30 Burpees

U 4 40 yd Dash

N 40 SSH

N 40 SSH

Y 10 LBC

D 15 Merkins

E 1 min Wall Sit

L 4 40 yd Dash

L 4 40 yd Dash

J 15 Flutterkicks

O 25 Merkins

H 20 Squats

N 40 SSH

Totals

16- 40 yd Dash

90- Burpees

30- Flutterkicks

30- LBC’s

80- Merkins

50- Squats

220- SSH

4 min Wall Sit

COT

COR

NOR

Announcements- Sign up to Q a workout! GoRuck DC Light this weekend. Capital convergence in March

Prayer

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Iron…PAX

Iron…PAX

Q-Chew Toy

PAX- Pinocchio, Wild Thing, Dorothy

Mission

Core Principles 

Warmup

  • Windmills
  • Trunk twists
  • Arm circles
  • Finish stretches OYO while we wait for Pinocchio

The Thang (borrowed from F3Toledo Hannibal)

Run 20yds, Do 2 burpees, return to start

10 lunges (2is1)

20 Merkins

30 Curls with cinderblock

40 Kettlebell swings with block

Run 40yds, Do 4 burpees, return to start

10 lunges (2is1)

20 Merkins

30 Curls with cinderblock

40 Kettlebell swings with block

Run 60yds, Do 6 burpees, return to start

10 lunges (2is1)

20 Merkins

30 Curls with cinderblock

40 Kettlebell swings with block

Run 80yds, Do 8 burpees, return to start

10 lunges (2is1)

20 Merkins

30 Curls with cinderblock

40 Kettlebell swings with block

Run 100yds, Do 10 burpees, return to start

10 lunges (2is1)

20 Merkins

30 Curls with cinderblock

40 Kettlebell swings with block

Repeato- AMRAP 40 minutes

6MOM

E2K

Boat/canoe

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Leap for Leap Day

29 February, 2020

AO: Olympus

QIC: Nano

PAX: Hightower, Mule, Pop Fly, Tool Box, Ba Da Boom, YNAB, Fish Fry

Warm-Up: SSH, Arm Circles, Hillbillies, Downward Dog, Willy Mayes Haze, Good Mornings.

The Thang: The 8 PAX jogged up to the practice field with two cinderblocks and two medicine balls in tow, where the following stations were set up:

  1. Left leg leap, backward jog to start
  2. Right leg leap, backward jog to start
  3. Frog leaps, backward jog to start
  4. Walking Lunges, backward jog to start
  5. Seated cone touch (goalkeeper drill) down and back
  6. Bear crawl, crawl bear back
  7. Fifteen cinderblock dips
  8. Ten 25lb medicine ball slams
  9. Twenty cinderblock curls
  10. Alternate 10 murkins and 10 BBS when waiting

Active rest with 20 murkins and 20 BBS.

Rinse and repeat! Then on to the next event…

Hand Rail Leaps: Leap over the hand rail all the way up the hill to the practice field. 

Bear Crawl Tunnel: The PAX form a ceiling suspended over the side walk, one PAX at a time bear crawls through then joins the end of tunnel.  

Back to the field for a round of the “nanoshuffle” with the 4 coupons.  

MARY: Each PAX lead their favorite core exercise. 

COT: We get an extra day this year, get out and do something useful with it.

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Speedo Takes The Love Train

February 23, 2020

AO: The Love Train

QIC: Monk

PAX: Speedo, JAG, Elvis, Short Sale

The runners ran; the ruckers took the day off. I think it had lots to do with Go Ruck on Saturday.

The big news is Speedo, posting to The Love Train for the first time. He ran it like he’d been there all along. We expect to pick up the 6 often with guys just starting (or restarting) to run. I kept looking to do the same with Speedo, but he never fell behind. Later at Coffeeteria he confessed to having “been a runner” in the past, and he clearly hasn’t lost much of any of his former glory.

COT:

Announcements: Convergence on 3/21. Parkway 10 miler in April

Thought & Prayer: People say fear prevents men from accelerating in life, but it’s really cowardice. It’s opposite is courage, or fortitude, the habit that intervenes between the impulse of fear and the reaction you make to danger, real or perceived. May each of us cultivate that virtue.

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The HIPAA Violation. Straight Out Of Gastonia NC

Date: Feb 25, 2020

AO: The General

QIC: Monk

PAX: 2%, Buggy, Traveler, Toolbox

A few weeks ago, I noticed on Twitter that one of the HIMs from F3 Gastonia, HIPAA, devised a devilish beatdown they named “HIPAA Violation.” So I decided to import it to F3TheCapital.

Warm-up: SSH, Seal Jacks, Plack Jacks, Smurf Jacks

Mosey to parking deck, but it was two stories high. I needed three. We found a three story stairwell for …

The HIPAA Violation (as the man himself explained it to me): 11’s with a parking deck (except we used stairs). Burpees both ends. Start with 1 burpee at bottom, run up parking deck stairs. At each parking deck level do 7 squats. Do 10 Burpees at the top. Run down steps, no squats on the descent. Rinse and repeat until you hit 10 Burpees at bottom and 1 burpee at top.

Mary: LBCs, Flutter Kicks, Buggy’s exercise whose name I don’t know, another exercise I forgot, 2%’s one arm planks.

We finished with suicides across the parking deck and moseyed back to start for …

COT:

Announcements: Convergence on 3/21, heads-up on Slack for 2nd F event

Prayer requests: M of unnamed PAX having surgery today, Monk’s stepfather with a broken hip (and mother taking care of him!)

Ball of Man:

Thought: Ecclesiastes 3 includes the famous poem beginning “For everything there is a season…” It reminds us how quickly and often our circumstances change. But it is a man’s character that grows consistently stronger, or weaker, depending upon his choices.

Prayer: May each of us choose the stronger this day and be a means of grace to others.

Monk