Category: Uncategorized

AO: The Patriot

QIC: Maj. Payne

The PAX: Prenup, Subprime, Dr. D, Sauerkraut, Lucius, Fish Fry, Poe, Vila, Moonshine, Lazlo

11 pax posted on this NCAA Basketball Championship Eve! It was to be fun for all with a solid warm up prior to the UVA vs. Texas Tech showdown!

WU:
10 x SSH, mosey to the stadium entrance,
10 x IW, mosey to 27th and N. Florida corner,
10 BWS, mosey to 28th and N. Florida
10 Merkins, mosey to parking lot

The THANG:
Get on line in the parking lot.
Move via crab walk for 5 parking spots, then 5 x 4x4s (start in standing position, then 4x Merkins, 4x mtn climbers, end in standing position = 1 4×4). Repeato!
Then move via bear crawl for 5 spots and complete 5 x 4×4. Repeato!
Next move via lunge walk for 5 spots and complete 5 x 4×4. Repeato!
Last, move via bunny hop for 5 spots and complete 5 x 4×4. Repeato!!

Mosey to the basketball court for some hoops action!

But first!  Grab the railing for 3 sets of 10 x Down Unders!
Then count off 1s and 2s.
1s take far side of court, 2s take the near half.
Each team sprint 5 x width of court laps (down and back). As PAX finish, get in plank somewhere on the 3pt arc on your respective side. Last PAX to finish grab the ball and attempt a basket from the free throw line. A miss = 1 x Merkin for all of that team’s PAX. A hit (aka making the basket) = 5 x burpee for the winning team (aka the team the made the basket), 10 x burpee for the losing team (the team that couldn’t make a free throw to save their lives). Yeah…it started out as 3 and 7 burpees or something, but that changed.

Repeato with 4 x width laps, then 3 x width laps.

At this point, YHC was starting to feel sorry for team 2, who couldn’t seem to find the bottom of the basket, so we performed 2 x width laps and switched to a lay up, which would be worth 3 points!!

No luck.  Team 1 hit first and team 2 dutifully knocked out their 10 x burpee penalty (perhaps the rules weren’t made clear and they were going for max burpees??)  Current score: Team 1 six points, Team 2 null (aka zilch, nada or even zero).

At this point, all PAX were getting concerned that team 2 might somehow be physically incapable of making a basket.

Last round — 1 x width lap and the first team who puts the ball in the basket, however they can do it, gets 6 points.

Somehow…some way, Team 2 did it; they sunk a basket first.  Was it pity on the part of Team 1? Did team 2 lift one of their PAX up to drop the ball into the basket in the darkness of the gloom?  Perhaps the truth will never be known for sure, but the teams knocked out their respective burpees and returned to base for a quick round of Mary.

Mary: 50 x LBC, then do not put your feet on the ground for 20 x each of Flutter kicks, Hello Dollies, Heels to Heaven.

COT: Sometimes life doesn’t go as planned and the rules change mid game, just like our hoops game today.  No matter what though, you gotta grab on to your fellow PAX and drive on.  The key is to have those PAX around so that you can reach out to them.  Everyone needs a helping hand sometimes, no matter who they are. Be that helping hand, or reach out for that helping hand depending on what’s going on for you.  It matters — every little bit matters. Aye!

 

AO: The Patriot

QIC: Maj. Payne

The PAX: Lucius, Lazlo, Vila, Prenup, Jenner, #DRPAX Texas Ranger, Noodle, Bone

With the official F3TheCapital 2ndF event one evening prior, it was time to get down to the business of making our bodies stronger again, even if a beatdown might’ve been slightly lower on the priority list this A.M. The PAX had pulled themselves from the fartsack, and there was no time to dilly dally.  Fortunately, YHC knew a thing or two about dealing with hangovers. Unfortunately for the PAX (or maybe fortunately), the cure involved something markedly different from other more traditional cures.

WU: Follow me! Mosey to the basketball court for some LBACs front and rear, then into the thang!!

The Thang: The hangover cure: Bear crawl around the high school! YHC decided to break things up with several rest periods though.

1st stop: The first rest period consisted of 15 x Underdogs (Aussie Pushups…whatever. I think they may officially be Underdogs, which has a good ring to it, so YHC is going with it). Pick up the bear crawl again to rest at school corner #1.

2nd stop: Rest period #2 was 50 x SSH. Easy-peasy. Bear crawl to Conex. En Route, a couple pax decided it might really be a good idea to have gloves for this particular beatdown. YHC has a couple extra pairs, so as a group, the PAX moseyed to YHC’s vehicle where we issued the gloves, then all moseyed back to continue the bear crawl journey.

3rd stop: 5 x jump up pull-ups along the side of the Conex. Good fun.  Time to bear crawl again, this time to corner of school #2.

4th stop: 25 x restful Merkins (same as regular Merkins, but restful — it’s a mind control thing)! Onward with the bear crawl to the racks!

5th stop: The bike racks, for Erkins. 25 of them! Sooo easy!  Bearcrawl to the Arena stairs for 4 x laps up and down the stairs. 1. every stair, 2. then skip a stair, 3. every stair 4. then skip a stair! Dual rest period stop bc we then circled up and knocked out 25 x BWS. Enough rest!  Bear crawl up and out to the perimeter railing for some more Underdogs (15 reps).  We’ll call this corner of school #3. Continue the bear crawl…

6th stop: Just for fun, the PAX stopped for 15 x WWIIs en route to corner of school #4.  Onward to the corner via…the bear crawl!

7th stop: Rest period #7 occurred at school corner #4, which of course, was close to the end, so rest was welcomed heartily. The PAX celebrated the rest period with 15 x jump squats.  No time for further jubilation — more bear crawling!

8th stop: Tennis Court pen #1 for some restful lunge walking. As a group, lunge walk across two courts. Gather up and lunge walk back. Exit the pen and bear crawl to tennis court pen #2.

9th stop: Tennis court pen #2 for traveling burpees! The PAX were getting close to the end, and truly, they could not believe how easy the perimeter bear crawl transit was with all the (active) rest stops. this one proved no different with traveling burpees performed across two courts. YHC might have heard some mumble chatter, but it’s debatable. It was probably quiet cheers instead.

10th and final rest stop at the SP, where the PAX commenced with some Mary.

Mary: Around the horn Mary. Flutter kicks, Ring of Fire, American Twists, LBCs and more!

Announcements: To assist our FiA sisters in Alexandria, donate Shoes for Soles4Souls in memory of a FiA Lexington Pax who was struck and killed by a car last December while out running with fellow Pax. Also, join the F3 Patriot team for the May 11 Spartan at Nationals Stadium. Lastly, we are launching some new sites soon.  We’ll be soft launching a new AO at W&L HS on Tuesday, April 9. Start spreading the word!!!

COT: Sometimes you gotta do what you gotta do, even if your hangover is telling you otherwise. It’s always an honor to lead PAX, and whether it was the bear crawl or the leadership experience, YHC feels stronger and ready to tackle the day because of the effort and fellowship provided by the PAX!  Aye!

AO:  The Patriot

QIC: Poe & Lucius

THE PAX: Bone; Dr. D; Fish Fry; Jenner; Maj. Payne; Traveler

WARM-UP: SSH; Imperial Walkers; Cherry Pickers; etc.

THA-THANG:

To celebrate the second week of the NCAA basketball tournament, the PAX split into two teams, then rotated through a 16-exercise bracket made of four regions:

• Run East bracket, then 16 x:
  • Burpees (no one likes the one seed in the East)
  • LBCs
  • Star Jumps
  • Gorilla Crawl
• Run West bracket, then 16 x:
  • Cinder-Block Squat Thrusts
  • Cinder-Block Curls
  • Cinder Block Overhead Presses
  • Bear Crawl (no cinder block)
• Run South bracket, then 16 x:
  • Merkins
  • Body Weight Squats
  • Lunges
  • Crab Walk
• Run Midwest bracket, then 16 x:
  • Carolina Dry Docks
  • Squat Jumps
  • Flutter Kicks
  • Duck Walk

The round of eight, performed after running the bracket for each region, included 8 x LBCs; Star Jumps; Carolina Dry Docks; Flutter Kicks; Merkins; Lunges; Curls; and Overhead Presses.

Finally, for the Final Four, the PAX performed 4 x Star Jumps; Carolina Dry Docks; Merkins; and Curls.

THE MARY: PAX-led core exercises.

CIRCLE OF TRUST: 

As the Qs’ alma mater learned during last year’s NCAA tournament, as you move through life, there are times you lose.  To a 16-seed.  Coming back is difficult, but can be done. Try to focus not on the game you lost, but on the games left to play.

AO: The Patriot

QIC: Maj Payne

The PAX: HorsePunch, Subprime, Poe, Dr. Dandelion, Lucius, Traveler, Lazlo, Jenner, Bone

10 PAX made their way out into the especially dark gloom this Monday morning. It was great to welcome Traveler back into the fold and to see a bunch of old faces otherwise. It’s never easy to post, but it’s always worth it. Here’s what we did…

WU: SSH x 20, IW x 10, LBAC Front and Rear x 10, Slow BWS x 10, Merkins IC x 10

The Thang(s):

T1: Mystery Goal Merkins. Partner up for one minute max Merkins. P1 places fist below chest of P2 and counts.  Merkins count only if P2 touches P1’s fist with their chest each Merkin.  Flapjack.  Goal was revealed as 44.  If you made it, great!  If not, you have something to work towards!

T2: Mosey to far goal line for the CinderBlock March with Bear Crawl. One pax takes 5 x lunge steps with CinderBlock. All other pax sprint bear crawl until marcher finishes his 5 steps and calls “Recover!” Marcher goes to end of line, next pax takes his place and repeato until we travel the full 100 yds.

T3: Mosey to cinderblock pile for the Merkin Mile. It’s not about speed (nor is it really a mile); it’s about Merkins! Partner back up. P1 moves with cinderblock overhead. P2 does 5 x Merkins, catches up to P1 and switcheroo. Goal is to get 100 x Merkins for the team in lap around track.

T4: Keep yer cinderblocks and mosey to the Arena for a version of Jacobs Ladder, box jumping up the arena levels. BWS at the top, Merkins at the bottom. (6/1, 5/2, 4/3,…)

T5: Mosey on with the cinderblocks to the Basketball court. Travelburpee-a-rama! 1 x traveling burpee, 1 x reverse lunge IC; 2 x traveling burpees, 2 x reverse lunges IC up to 4. Then repeato with traveling burpees and BWS. ‘

This brought us close to the end of our time together, so Mosey back to the turf field to return the cinderblocks to their pile and knock out some Mary.

Mary: 25 x Flutter Kick, 15 x J-Los (Gracias Poe), 15 x Toy Soldiers (Courtesy of Jenner), Boat/Canoes (Thx Subprime!) and Bonni’s Torture (a Dr. D fave).

COT: Daylight savings made the gloom darker just as it was starting to get light again.  Like life, we have moments of light and darkness, and it’s ok — that’s what we have each other for — to enjoy each other in lighter times and to lean on each other during the dark times. Be good and spread the light!

 

 

AO:  The Patriot

QIC: Lucius

THE PAX:  Bone, Dr. D, Horse Punch, Maj. Payne, Lazlo, Noodle, Poe, Prenup, Sauerkraut, Speedo, SubPrime

WARM UP:
SSH; Windmills; Cherry Pickers; Rockettes, Downward Dog; Merkins

THA-THANG:

The PAX played black jack, taking turns drawing cards to determine number of exercise reps.  If the PAX’s cards added up to less than 21, they did that number of reps, then a short run, followed by burpees to make up the difference to 21.

If the PAX drew cards that added up to more than 21, they did all the reps, plus 7 lucky bonus burpees.  This only came up once, eliminating the need for YHC to devise increasingly difficult  bonuses on the fly.

Exercises included:

• Derkins;
• Step-Ups;
• Dips;
• Cinder-block (CB) press;
• Lunge-jacks;
• CB shoulder-to-shoulder
• CB kettle-bell swings
• Derkins;
• Step-Ups;
• Dips; and
• CB press / squat thrust.

With our one draw of 25 reps (and 7 bonus burpees), the PAX completed 242 exercise repetitions this morning, plus warm ups, Mary, and a good bit of running.  Lucky PAX!

MARY: 100 LBCs. Quickly.

COT:
Some say the harder you work, the luckier you get.  Today, think about what aspects of your life require more hard work to bring the luck.