Category: Uncategorized

AO: The Patriot

QIC: Maj Payne

The PAX: Lucius, Lazlo, Horsepunch, Subprime, Fuzz, Situation, 2 Percent, Bambino, Sunshine, Bone, Bodette, Speedo, Sharkweek, 3 Mile, Sticks, Wild Thing, Mayberry

18 PAX posted in the early morning gloom for another Monday beatdown.  It was a classic interval circuit that seemed easy at first, but snuck up on even the fittest of the PAX, especially when the timer went out during burpees.  Weird how that happens!  Fun times for all — here’s how it played out…

WU:  15 x SSH, 15 x IW, 10 x Cherry Pickers, 15 x BWS, 10 x Merkins IC

Line up across the goal line.
20 yds Toy Soldiers, shuffle back
20 yds Walking Lunges, shuffle back
10 yds Inchworms, shuffle back
20 yds High Knees, shuffle back
20 yds Butt Kickers, shuffle back

The Thang:

Intervals  1 Minute On / 15 Seconds Off     X 2

1. In & Out Squats
2. Sprint to Backpedal
3. Burpees
4. Side Shuffles
5. 10 x Merkins, 10 x BWS
6. Bear Crawls
7. Mountain Climbers
8. Broad Jumps
9. Lunge Walks
10. Plank Walks

Mosey a lap in between set one and two.

1 x Gasser (start on one sideline, run to other, then back, then over) Goal was to complete it in less than a minute.  All PAX succeeded and survived — although Horsepunch managed to thoroughly smoke himself with a run, bearcrawl, run gasser, which looked extremely painful!  YHC will consider that technique for implementation next time!

Mary: 20 x flutter kick, 20 x American Twist

COT: Life, like today’s workout, can sometimes beat you down. we all require support from our brothers to keep on going.  Always remember to lean on your brothers when life seems mundane and overbearing. Having this brotherhood is critical to our success as fathers, brothers, husbands and all the various roles we play in our daily lives.  Go out and be the best you possibly can!

Aye!

Q- Chew Toy

PAX- Almanac, Dorothy 

Mission

Core

Warmup

Hairy Rockettes

Merkins

Imperial walkers

The Thang

In cadence-Around circle

Merkin- 4ct

Run

Squat- 4ct

Run

Flutter kick- 4ct

Run

Moroccan Nightclub- 4ct

Run

Lt. dan- 6ct

Run

Lbc- 4ct

Partner- bear crawl 25 yds

500 mt climbers

400 lunges

300 Air thrusts (block for EC)

6MOM

Australian Snow Angels

Bay city scissors 

Captain Thor 

Dolly

E2K

COR

NOR 

Announcements

Prayer for the families throughout F3 Nation who have lost loved ones, mental health and sickness throughout our area.

February 6, 2020

AO: The Highlands

Q: Jag

PAX: Trolley, Toolbox, Lucius and DRPAX ScreenTime

Warm-Up: SSH, LBAC; Imperial Squat Walkers; Windmills; Potato Pickers; Willy Mays Hays; and Lateral Bear Crawl Burpee.

The Thang (a/k/a the “Recommendations”):  The PAX moseyed to the Costco and performed Dips, Derkins and Repeater Knees on the blocks outside the parking garage.  They then ran up the garage stairs to the roof to execute Diamond Merkins, Flutterkicks and the first element of the Deconstructed Burpees – the Squats.

The PAX descended via a quick mosey down the garage ramps to Level 4, where they completed Carolina Dry Docks, LBCs and the second element of the Deconstructed Burpees – the Leg Thrusters.

The PAX then returned to terra firma and got their commute on by moseying to the Pentagon City Metro station entrance.  There, they did the third element – Merkins – and did an Al Gore as they rode down the escalator.  (Standing to the right, natch.)  At the Metro station, the PAX performed Walking Lunges (sorry Toolbox!) and a Bear Crawl.

After emerging from the Metro, the PAX continued their mosey to the nearby park to complete Offset Merkins, Plank Jacks and the fourth element – more Leg Thrusters.  The PAX then moseyed back to the Highlands for more Dips and Derkins.  Finally, they completed the Deconstructed Burpee with Jump Squats.

Mary: Nolan Ryans and James Bonds.

COT:  Winston Churchill said “One always measures friendships by how they show up in bad weather.” Indeed PAX, I was planning the Q the previous night and saw that the weather was going to be . . . sub-optimal.  However, I knew that my friends would be out there, rain or shine, so I knew that I would be there as well.  This cannot be overstated.

2/5/2020

Q- Chew Toy

PAX- Pinocchio, Almanac, 2 FNG’s (Nemo, Bob the Builder)

Stretch before workout 

Mission

Core

Bataan Death March (5 burpee Indian run)

Noonan-run with ruck up and down stairs 4 times. 

2 minutes on/45 second off

Apollo Ohno- speed skaters

Absolution

Squats

Coupon curls

10 burpees for flag payment

CoT

COR

NOR

Q Discussed the recent losses within F3 nation and locally. We discussed how important it is to be on the watch for people struggling mentally and to watch for signs of suicide as it is a problem in men. If you are feeling down, reach out.

1 Feb 20

AO – Beast Gate

Q – Pinocchio

PAX – Ponch, Zen Master, FNG (Blow Out)

Mission

Core Principles

Disclaimer

Warmup

• 10 1-count arm circles, forward & bacK

Mosey/Indian Run around the parking lot (approx. ½ mile)

The Thang: 49’s

        Squats (coupons optional) & merkins. Like 21s, except starting from 49 and working our way down with squats, up from 1 with merkins. After 35 minutes, the PAX had completed 21 rounds…a total of 847 squats & 231 merkins! Ready for well-earned beer & wings at Sunday’s Super Bowl (Go Chiefs!). 

NOR (renamed FNG as Blow Out  due to an unfortunate incident with a bike tire)

COR

COT

• Closed with thoughts on responsibility. The Q shared a situation in which he had not accepted responsibility for his subordinates’ actions, and the necessity for a leader to be fully responsible, while helping those under him to take responsibility for their own actions.