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13 and 3

AO: The Patriot

QIC: Jenner

The PAX: Bone, Lucius, Major Payne

Superbowl LIII happened last night where the Patriots beat the Rams 13 to 3. Not all that exciting. Only YHC and 3 other PAX made it out of the sack and all would soon become familiar with the score of the game.

The AO had some remnants of the Polar Vortex as we found out during our fellowship lap. Patches of black ice were looming in the gloom, but the Patriot PAX managed to stay on their feet and work their way around the icy lanes back to the corner of the field to get started. Here’s what went down…

WU: 13 x SSH, 13 x Windmills, 13 Arm Circles Fwd and Reverse. 13 x Cherry pickers, 13 x Mountain Climbers, 13 x Merkins

The Thang:

Mosey to pick up a cinder block per PAX and carry over to the right side of the Toy Box.

Three rounds of 16s: PAX started with 13 x Wall Mountain Climbers and then 3 x Dwight Howards. Then 12 x Wall Mountain Climbers and 4 x Dwight Howards. Then 11 and 5. Then 10 and 6 and so on until the last set of 3 and 13. Split the work into thirds and separate with exercises below.

Split #1 Wall Ball Burpees: With a partner, throw tennis ball off the wall and then do a burpee. Catch the ball as partner throws it back off the wall and then repeat. If the ball gets past the partner, continue doing burpees.

Split #2 Ball to Block: With partner on opposite side of basketball foul line holding a cinder block, toss the tennis ball over so partner hits it back with the cinder block.

Split #3 13 x Curls, 13 x  Thrusters, and 13 x “Kettle Bell” Swings: Use a cinder block.

Mary:

Around the horn Mary. 35 x Flutter Kicks, ABCs, 10 x Heels to the Sky, 20 x American Twists.

COT:

Did not have anything planned. Thanks for taking up the recommendations and going along with some of the “experiments” with the tennis balls and cinder blocks. Maybe there’s something there when it gets lighter outside. Let me know. Always looking for feedback. Anyways, it’s awesome that we had the four of us out here. Thanks for coming out!

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Polar Triangle

AO: the Patriot

QIC: Maj. Payne

The PAX: Dr D., Bone, Flutie Flakes, Jenner, Lucius

The Polar Vortex hadn’t quite hit the AO, but admittedly, there was a slight chill in the frosty gloom. With a nice dusting of snow on the turf, the Patriot PAX dove head first into a righteous beatdown together. Here’s what happened…

WU: 15 x SSH, 10 x WMH, 10 x Cherry pickers, 10 x IW.

The Thang:

Mosey to midfield where a orange-coned triangle was waiting — the Polar Triangle!! Bear crawl to cone 1, 1 x Merkin. Then lungewalk to cone 2, 1 x burpee. Mosey to cone 3, 1 x jump squat. Repeato, adding one rep each round up to 10 reps per exercise. That’s a total of 250 yds of bear crawl and lungewalk each as well as 55 reps per exercise folks!

Next, mosey to the snack bar where a pair of concrete blocks awaited the PAX. One PAX calls an exercise, then moves with the two blocks to the scoreboard and back (50-ish yds). Pax moved through burpees, BWS, Mary Catherines (aka Iron Mikes), 180 degree jump squats, mountain climbers and BTTW.

Mary:

Around the horn Mary. 25 x LBCs, 25 x Flutter Kicks, 20 x Freddie Mercuries, 15 x Can Openers, 10 x American Twists and 75 x LBCs.

COT:

It’s a chilly one, and it’s days like today that make you feel like you’ve accomplished something. Shared misery builds bonds, and that’s what we did today. Now go out and make the world a better place. Because that’s what leaders do.

Aye!

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The Pancake

AO:  The Patriot

QIC:  Poe

PAX: Maj. Payne, Bone, Noodle, Sauerkraut

It was dry and just about freezing, a precursor of colder things to come this week.

WU:

SSH x 15
BAC (front) x 10

BAC (rear) x 10
Imperial walkers x 10
Butt kickers x 10
Cherry pickers x 10
Merkins x 15

The Thang:

All exercises done with “help” of a 40-pound Spartan pancake, known in other circles as a small sandbag.  Carry the Pancake any way you want, just not on your shoulder.

Pax started off with a Ricky Bobby lap around the track, pax in front carrying the Pancake.

Then, Pancake Ring of Fire:

Round 1 – high plank passing the Pancake by pulling it under body to next pax, twice around each direction

Round 2 – Al Gores with Pancake overhead high toss, 2 tosses each, twice around

Round 3- high plank to burpee pancake slams, 2 each, twice around

Then over to the Arena, slowing to traverse the parking lot with lunges, passing the pancake to the next pax over on each lunge.

Then, carry pancake up the stairs and around the Arena as the timer while rest of pax perform in rotating stations:

Round 1 – Johnny Dramas, Dips, left leg pistols, right leg pistols

Round 2 – Johnny Dramas, merkins, left leg step ups, right leg step ups

Then, back to the start.  Wall sits passing Pancake, then squat thrusts, then wall sits with overhead presses.

Five minutes left to finish up with agility drills.  Half-yard steps for 25 yards forward, backward, each side, and each side karaoke.

Mary included Flutter kicks, LBCs, windshield wipers, babies, and ??

COT:  Sunday was International Holocaust Remembrance Day.  Not only should we remember but we should also be thankful that we live in the most peaceful time in human history.

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The Mog Mile. Version 1.26

AO: Olympus
QIC: Maj Payne
The PAX: Snappy Lunch, Hickory, 2.0 Pine Tar, Mule, Glee, Hightower, NAFTA

It was Africa cold (hey…South Africa can be cold. Work with me here!) and no one had signed up to Q. So, YHC decided it would be fun to jump on the opportunity. Ready to tackle the unknown, the PAX charged forward into the gloom for a version of the Mog mile. Here’s what they did.

WU: SSH x 25, IW x 15, WMH x 10, BWS x 30, Merkins x 15 in cadence (IC)

The Thang: Charge up Mt Olympus! No stairs though. There will be plenty of time for that!

Mosey to the stadium to run the home field stands. At the far end, 10 x Merkins in cadence (IC). Mosey to visitor stands where all pax completed 20 x BWS before running the stadium steps. Mosey to track, 9 x Merkins IC. Then mosey toward home field steps. 18 x BWS and then bear crawl home field steps. Then 8 x Merkins IC. Mosey and 16 BWS before bear crawling visitor steps. Once complete, 7 x Merkins IC. Mosey toward home steps for 14 BWS. Bunny hop home steps, then 6 x Merkins IC.
Mosey to visitor steps and 12 BWS. Crawl bear half the visitor steps, the switch to lunge the steps and move to the 5 x Merkins IC. Mosey around track for 10 BWS, then around track completing the circuit all the way down to zero.

Move off Mt Olympus for some Mary around the horn. NAFTA American twists, PineTar flutter kicks, Hickory Hello Dollies, Hightower heels to heaven, Snappy Lunch sit-ups, Glee windshield wipers, Mule Freddie Mercuries and MP ring of fire.

Announcements: Thursday 2dF at Dogwpod Tavern in Falls Church 8p. Be there. Also sign up for Mar 22-24 GrowRuck!

COT: lots of people out there who have been Herton due to the government shut down. They may be frayed at the edges. Have compassion and pick them up. Be kind to others. Be positive. Be a leader!

Aye!

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Figure it Out

AO:  The Patriot

QIC: Lucius

THE PAX: Down Range Dixie Chick; Dr. D.; Hightower; Jenner; Major Payne; Noodle; 90210; Poe; Prenup; Sub Prime; Lucius

WARM UP: SSH; Arm Circles; Cherry Pickers; brief social shuffle to preview BLIMPS.

THA-THANG:

PAX split into two teams and performed:

FFIO:  As a team, PAX moved coupon collection (cinder blocks, 50-lb sandbag, hi-lift jack, mini-log, kettlebells, and sledgehammers) 50 yards … without standing up. Technique left to team discretion. FFIO.

BLIMPS – Stations of seven burpees, 4-count lunges, 4-count imperial walkers, Merkins, 4-count plank jacks, and body-weight squats.  25-yard shuffle between stations.  Team picks up the six at each station.

After both teams moved the coupons for 50 yards, all the coupons ended up in the far end zone.  The PAX regrouped and brought them back:

Bucket-Brigade: PAX passed coupons from man to man, performing a curl, goblet squat, or press with each coupon as it went by.  After all coupons passed, last PAX moved to the front of the line.  Full 100 yards.

MARY: PAX-led flutter kicks, Noodle baby crunches, ring of fire (with Jenner jump push-ups for some), toy soldiers, and LBCs

COT:  Today, we focused on teamwork.  It will be critical to our success at GrowRuck in March.  No individual can carry the weight.  But the team can.  Consider how to be a teammate today and through the weekend.  Our co-workers, spouses, kids, and community need good teammates.