Category: Uncategorized

AO: The Patriot

QIC: Maj Payne

The PAX: Lucius, Brown Bag, Lazlo, Jenner, Cable Guy, 2 Percent, Bone, Sunshine, Deflator, Fish Fry, Speedo, Situation, Tea Party

WU: 14 Brave souls posted this gloom for a M-prepared beatdown.  That’s right — another treat designed by Ms. Maj Payne (FiA Rogue). YHC was running a bit behind, and after the PAX all grabbed personal coupons, Jenner stepped in to assist with the WU, leading a round of SSH. YHC performed the obligatory penalty burpees, and completed the WU with some SSH, IW, WMH, Cherry Pickers and Merkins. The following is a true story.

The Thang: Grab yer coupons and head toward the Arena. Stop to gather PAX midway, completing a round of LBAC forward and back. Continue onward to Arena. Once at the Arena, complete circuit 1 in a Tabata fashion (20 seconds on, 10-ish seconds rest).

Merkins.
Merkins + Jump Squat
Merkins + Jump Squat + Kickouts
Merkins + Jump Squat + Kickouts + Dips
Merkins + Jump Squat + Kickouts + Dips + Mountain Climbers

Grab coupons again and continue around the school, stopping midway for some BWS.  Continue onward to the parking lot for circuit 2, again in Tabata fashion.

Aussie Pushups
Aussie Pushups + Reverse Fly
Aussie Pushups + Reverse Fly + Dual Mountain Climber
Aussie Pushups + Reverse Fly + Dual Mountain Climber + Lunge
Aussie Pushups + Reverse Fly + Dual Mountain Climber + Lunge + Burpees

Grab yer coupons again and mosey back to start for Mary.

Flutter kicks, LBCs.

COT: Always an honor to lead the PAX. Leaders are often looked to for pithy words of wisdom. Sometimes they have them and other times they don’t. The key is to be present, lead with integrity and honor, and do the best possible, regardless of conditions. No matter where you are on your leadership journey — go out there and do your best.  Press yourself to be better every single day.

Aye!

AO:  The General

QIC: Lucius

THE PAX: Buggy, Toolbox, Traveler, Two Percent, Zebra (DR from Lexington KY – Welcome!)

THE WARM UP: SSH, Mosey, LBAC (fore & aft), Mosey, Don Quixotes, Mosey, Cherry Pickers (old-man speed), Mosey, Moroccan Night Clubs, Mosey, AMRAP pull-ups, Mosey

THE THANG:

Con-Bear-Or Belt: The PAX bear-crawled between exercise stations, spaced 10 yards apart, then performed an exercise at each exercise station.  Exercises included:

– Squat jumps;
– 4x4s;
– Atlas shrugs (cinder-block shoulder-to-shoulder)
– Cinder-block presses;
– Cinder-block curls;
– Cinder-block bent-over rows;
– Cinder-block pull-throughs;
– Lunges;
– Lion-king squat thrusts (with cinderblock); and
– Man-makers (22 lb pavers).

The PAX completed two conventional trips around the con-bear-or belt, for 200 yards of bear crawling and 20 sets of exercise.  Unsatiated, they enjoyed a third “lightening round” around the belt, running instead of crawling between stations.

Rest Exercise: When not bear crawling and lifting things, the PAX enjoyed some sandbag R&R. They moved a 50-lb sandbag pass across the field and back Ricky Bobby style via the following methods: lunge walk, step-and-squat, and clean-and-toss.

THE MARY:  Flutter kicks; unnamed awful things (bring knee to elbow while weeping; thanks Toolbox); spider plank taps (thanks Zebra).

THE COT:  Some recent reading reminded YHC of the importance of setting and broadcasting goals.  Starting with the end in mind is a mechanism for clarity.  It tells you what you intend to do, and helps you figure out how to get there.  What goals do you need to revisit?

2.29.2020 Leap Day

PAX- Pinocchio, Chew Toy (Q)

F3 Mission

F3 Core

Warmup

Mosey

Yoga stretches-Child’s pose-> Reach thru-> Down Dog-> Pigeon Pose

The Thang

29 incline Merkins

Frog Hop

29 Carolina Dry Docks

Frog Hop

29 Air Presses

Frog Hop

29 American Hammers

Frog Hop

29 LBCs

EMOM-29 minutes 

1- Merkins

2-Squat Jumps

3-Flutterkicks

4-Burpees

5-Rest

COT

CoR 

NoR

Announcements 

Prayer

Q-Chew Toy

PAX- Sabbath, Almanac

F3 Mission

F3 Core Principles

Warmup-In Cadence

Morraccan Nightclubs

Windmills

Absolutions

The Thang:

Sally Up- Merkins

6 Stations on Repeato, Mosey between stations

20 Lunges (2 is 1)

25 Merkins

30 Squats

35 Thrusters with Cinderblock

40 LBC’s

50 Monkey Humpers

COT

COR

NOR

Announcements 

Prayer- Nemo, Sabbath’s wife’s job

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