Category: Uncategorized

AO: The Patriot

QIC: Maj. Payne

The PAX: Poe, YNAB, Subprime, Dr. D, LaForge, Jag, Rousey (DRPAX from F3GrandStrand), Prenup

Nine PAX gathered in the Friday gloom for a Jenner-led Ninja course, but it was not to be! Our cerebral Q came down with a case of first world Ebola and although he wanted to drive on through the nausea, his M finally convinced him that perhaps he should rest. Instead, the PAX were treated to some Payne, courtesy of YHC.

Warm Up: Standard stuff — Side Straddle Hops, Imperial Walkers, Little Bitty Arm Circles front and rear, Merkins and a lap around the track to the scoreboard where the cement cinder blocks were….stolen!! What!?!  It must be Spring cleaning time at YHS.  Not cool.

No matter…we can make this work with what we have! Mosey on to the Arena for the ME.

Main Effort:

Pair off into four groups.

Station one: 25 x toe touches, then 4 burpees, repeat

Station two: 10 x Derkins; 10 x BWS, repeat

Station three: Box jump to top, walk down, repeat

Station four: 2 laps around the arena. This is the timer.

Two rounds as prescribed, last round only one lap, since there’s more to do and time is short!

Mosey on to check on Samara.  She’s still there and able to withstand YHS’s Spring cleaning!  Celebrate with 50 x LBC.

Moving on with a short mosey to the Basketball court. Two rounds of partner 1 bear crawl across width of court, knock out 10 x Merkins, then crawlbear back. Partner 2 does BWS while waiting his turn.

Since it’s Friday, we need to wind down with some friendly competition. We’ll call it hand tennis. Each ball has an exercise and number of reps on it. Whichever team loses the point has to do the prescribed exercise. Winning team does half the number. This continued until we lost Subprime due to injury.  A swing and a miss can be devastating! Who knew that hand tennis was so incredibly hazardous?  No one!  Until….we lost Prenup too!  To a rusty shoulder! The game evolved to PAX being required to touch the back line after hitting the ball, which was fun, but YHC couldn’t take losing yet another member of the PAX, so we halted action at about the 10 minute mark. Fortunately, all PAX made it back to start for a quick round of Mary.

Mary: Every other PAX call an exercise. We got in some flutter kicks, American Twists, WWIIs and Freddie Mercuries!

COT: Sometimes things don’t end up as expected, but it’s ok, because together, we can make it work. Lean on each other to make it through the twists and turns of life, because it’ll rarely go exactly as planned. Thanks for being here today and the honor to lead y’all through yet another beatdown. Amen and Aye!

 

 

AO: Olympus

QIC: Hightower

Co-Q: Jenner

THE PAX: NAFTA, Roddick, Weeohh, Subprime, PopFly, Nano, McDreamy, Tootsie, JuBoo, YNAB, FNG Fixer

WARM UP: 30 SSH, Arm circle forward & reverse, Rockets, downward dog calf stretch & hips low followed by 20 mericans. Then fellowship jog single file around high school, rear PAX sprints forward ‘bob & weave’ thru line.

THE-THANG:

Tire Flip and Then Some:
Spilt the PAX into 2 (7) man groups, set up in 7- stations for tractor tire relay across field.
1 man: flips tire, then
2 man: runs across field up hill to 2 man
3 man: balls to wall 10- count, runs down hill to 4 man
4 man: bear crawl back across field
5 man: 5 burpees
6 man: 20 monkey humpers
7 man: 10 sledgehammers on tire
Rinse & repeat to move the tractor tire across the field.

Battle Royale:
F3 version of paper – rock – scissors. PAX gets introduced to the exercises by doing 2 rounds of burpees x 2, mountain climbers x 4 (4 count), and merkins x 6.

Split the PAX into 2 (7) man teams. Starting at the end zone, face each other lining up on the hashmarks. Each team sends the man at the front out to meet the other in battle. The two verbally repeat the mantra burpees – climbers – merkins and then turn away from each other and drop down into their chosen exercise. Each team performs the same exercise as their combatant. The winners (burpees beats climbers beats merkins which beats burpees) gets to advance 10 yards by doing lateral push up walks. The losers perform the winner’s exercise and then do an Al Gore while waiting for the winning team. Then the teams sends the next men at the front to meet each other in battle. Rinse and repeat until the first team reaches the 50 yd. line.

MARY:
Kick outs, flutter kicks, and LBCs

COT:
Appreciate all the support locally and from Arlington coming out to Olympus. It’s the bond in our community that brings us out here, as F3 calls it breaking the Sad Clown Syndrome. When we were younger we all had our high school friends and teammates, or college friends. But now, we’re older, some married, some with children, lacking that male comradely, and have fallen prey to Sad Clown Syndrome. F3 fills that void and gives us that sense of belonging again.

AO: The Patriot

QIC: Lucius

THE PAX: FNG Wee-ooh; DR Toe Drag; DR Upchuck; DR Cup Cake; Hightower; Poe; Jenner; Maj. Payne; Lazlo; Traveler; Roddick;  Deflator

13 PAX, including three DR and one FNG, joined for a little bit of everything this morning:  some laps around the track, some spirited competition, and a bit of a beat-down.  Here is how it happened:

WARM UP:  SSH; Arm Circles; Cherry Pickers; Free Solo (vertical mountain climbers); social lap

THE-THANG:

Elimination Mile:
PAX ran 1 mile on track, with intermediate sprints every 200 meters.  Last PAX at each intermediate sprint did 10 burpees and moseyed the rest of the mile.  You don’t have to outrun the bear, just your slowest friend!

Bear-vs-Crab-vs-Gorilla Soccer:
PAX split into three teams (bear, crab, & gorilla) and engaged in a friendly three-way soccer match.  Team bear bear crawled, team crab crab walked, & team gorilla gorilla walked.  Teams switched modes of transit after 2 minutes.  Everyone won!

Sevens:
PAX started with 1 rep of a first exercise, ran to opposite side of the field, and performed 6 reps of a second exercise. They then added one additional rep to the first exercise and subtracted one rep from the second, so that the sum always equaled 7.  Exercises included:

– Carolina dry docks / BWS
– Dips / 4x4s

FNG Wee-ooh encouraged us into some extra reps with his don’t-quit attitude.  Well done!

MARY:
LBCs and flutter kicks

COT:
Waking early and exercising in the gloom can be a chore.  Each of us has different reasons why we do this.  Keeping your “why” in focus as you exercise helps to motivate and to measure success.  This applies beyond the confines of the Patriot.  As you go through your day, do not forget your “why.”

AO:  The General

QIC: Lucius

THE PAX: FNG Flood Plain; FNG Ringworm; Jag; Jenner; Maj. Payne; Sam Adams; Traveler; Trolley

9 PAX, including two intrepid FNGs, joined at The General for a celebration of quarter-pounders, bear crawls, and sandbags.  Here’s what happened:

THE WARM UP: 

SSH; LB arm circles; free solo (vertical mountain climbers); cherry pickers; punching at shadows (two jabs, followed by two hooks, in cadence)

THE THANG:

1 x Quarter Pounder: The PAX divided the football field into quarters, then ate it up:

– 25-yard sprint; 25 Merkins; run backwards 25 yards
– 50-yard sprint; 50 BWSs; run backwards 50 yards
– 75-yard sprint; 75 Mountain Climbers; run backwards 75 yards
– 100-yard sprint; 100 Flutter Kicks/LBCs; run backwards 100 yards

3 x Bearmuda Triangle:

The PAX bear-crawled around a 100-meter triangle, pausing briefly for rest exercises at each corner:  Merkins; BWSs; cinder-block press/cinder-block curls.  Circuit repeated 3x for 300 meters of bearcrawl.  Aye!

2 x Ring of Sandbag:

Between trips around the triangle, the PAX circled up, and passed a 60-lb sandbag from PAX to PAX.  After handing off the bag, each PAX performed a burpee, then recovered to receive the bag again.  Wonderful!

1 x 60 lb Bleachers and Beaches:

PAX Line up on bleachers, one man on every step, with the first PAX holding a 60-lb sandbag.  First PAX hands the bag to the second PAX in line, then heads down the bleachers to join the end of the line, Ricky Bobby style.  Fantastic!

THE MARY:

Freddie Mercuries, American twists, and windshield wipers.

CIRCLE OF TRUST:

YHC recently spent some time in the mountain ranges surrounding the Shenandoah valley, and came away with a renewed appreciation of the beauty they hold.  As the Psalmist said, “this is the day the Lord has made, we will rejoice and be glad in it.”  Rejoice in the opportunity to post in the Gloom, see the sun rise, and count your blessings (and your reps) with the PAX!

AO: The Patriot

QICs: Fish Fry, Co-Q Lucius, and Assistant to the Q Schrute (aka Jenner)

The Pax: Fish Fry, Lucius, Jenner, Maj. Payne, Lazlo, and DR Pax from Louisville Viking and from Cary Pivot

Warm up:
SSH
Seal jacks
Squat jacks
Front lunge overhead raise
Homer to Marge

The Thang:

Mosey to pick up coupons
Wall sliders mobility exercise
Shoulder press in chair position
Curls in chair position

The group did two loaded pyramids of 10 reps per exercise. A loaded pyramid is 1, 1-2, 1-2-3, etc. or 150 reps total each group. If someone finishes early, then they drop back down to the place where the slowest person is and work back up the reps from there. That way, the group ended at the same time and the faster folks just got more reps in.

Group 1

Build a Burpee Merkin
Hindu Merkin or Dive Bomber
Pop Jack
No arm Merkins
Full Burpee

Spiderman crawl to station 2

Group 2

No Leg Left to Stand On
Squat thrusters
Low squat over brick and hop back up on the brick (like low squat to bench)
Reverse lunge hop from brick (step down to reverse lunge and hop up landing on 1 leg, and go back to reverse lunge). 10X
Front lunge with tricep extension on drop
Split squat with one toe on bench (with brick for fun)

Planned a Duck walk to station 1, but alas, time (and potentially lack of properly functioning legs at this point) prohibited it, so we stumbled back.

Mary:

2 Down 1 Up,
Alphabet leg lifts

COT: Plans fail for lack of advisers. The Pax didn’t see it this week, but advisers helped tremendously in this setup. Jenner did it a lot of brainstorming to work out the flow. When Lucius stepped in as backup for Jenner, he gave some good advice on making the workout more achievable. In the end, we didn’t need a Co-Q to split up the group, but having a team made the workout better. Finally, a cord of three strands is not easily broken. It was a beat down workout, but helping each other to finish made us stronger.