Author: Nancy Lopez

  • 11 1/2 back

    YHC’s beloved Cleveland Guardians started September 11 1/2 games back of Detroit in the central. We are tied while holding the tiebreaker heading into the weekend. It seems like cause to celebrate with a workout. No team has ever erased a double digit lead in September to win the division. With that said a threes company of PAX dusted off the fartsack ready to end the week right.

    Quick mosey around the lot.

    COP- 20 each SSH, LBC; Willy Mays Hayes, 10 Each, Jim Duggan’s,  Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters. 

    COP: Run to intersection perform 11 1/2 of called exercise. Progressive on the exercises as we arrived at next intersection. 11 Merkins, 22 WWII’s, 33 Squats, 44 drydocks , 55 dollies, 66 SSH’s. Erase the board on way back then 11 plank jacks, 22 LBC’s and 33 ??. Ran to far back of hood and cut over to Willomore and through woods on way back.

    YHC took us out in prayer.

    Thank you gentleman for coming out and pushing me. Sometimes a small group is a great group.

  • Dealers Choice

    When your down range and there are 4 AO’s within 3 miles of hotel it hard to make an excuse not to post. The closest AO was .3 miles which is closer than Satan’s Hill to me (.4 miles). So I pulled myself from the fartsack for a beatdown at Hollywood provided by Blackbeard.

    Warm up jog then right into it. Mosey around large portions of the parking lot in a square. Cards were placed along the way. It was our job to match them or do exercise. Copious amount of about 20 different exercises were completed as well as copious amounts of running.

    Blackbeard took us out in prayer.

  • If you were there

    you would know what came first, the chicken or the egg. Much to Matlock’s surprise he egg came first and was around when YHC was a lad. 9 strong came out for this weeks addition of kettlebell mayhem. YHC looked at the Q sheet as he arrived in the parking lot only to find himself on the sheet! Oh well here we go.

    Mosey around the front lot with on way back lunges, side lunges, and every school boys favorite power skips.

    Warm-up- COP- 20 each SSH, LBC; Willy Mays Hayes, 10 Each, Jim Duggan’s,  Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters. 

    Starting in front corner lightpole circle. 10 Overhead press, mosey to next pole, 20 swings, mosey, 30 rows, 40 curls, 50 ??, 60 Bench press. End up where we started.

    Trip check 1- Runner to far side of lot, Curls and front lat raises.

    Trip check 2 Runner to island, overhead hold, bent lat hold.

    Trip check 3 Runner to island, squat and ??.

    Ring of fire with PAX picking fav kettle bell exercises: 9 X Choice.

    Announcements: CSAUP this Friday starting at Alamo. Collections for Kenya: What has F3 done for you? Give something back by helping our brothers in Kenya with some shoes.

    Prayers: YHC took us out in prayer.

  • Take cover

    On a rainy Wednesday near the nations capital YHC went out to discover what the DC metro area had to offer in form of a beatdown. YHC was not disappointed and remained dry most of the workout? In Arlington apparently there are a lot of parking garages and this AO happened to be right next to one.

    Standard warm up of SSH, DQ’s, Willie Mays Hayes, Merkins, LBC, etc.

    Perform 1 round of 5 burpees, 10 Merkins, 15 WWII’s, 20 squats. Run up parking garages to 3 level out onto road and down hill back to starting point. Round 2 perform 2 rounds of exercises above, same run, Round 3, 3 rounds of exercises, same run, and repeato for round 4. At 610 time was called.

  • Potomac Rising

    YHC tested the temperature in Potomac MD for a little Potomac Rising. He was greeted cordially by 4 members of the DC brigade. According to the teacher that showed up way too early for school, here is what went down.

    Mosey warm up and pick up coupons. Standard warm up including one of my new faves Willie Mays Hayes. Farmer carry to back playground.

    The Thang: All together and on your own. Q calls out exercise do first set all together and various runs to other side of playground including Sprints, My captains, and high knees, then 2nd set to end OYO.

    Exercises included: Blockees, Clean and press, overhead press, curls, skullcrushers, squats, swings, one arm lat pulls, etc.

    Q took us out in prayer.

  • Stairway to heaven

    Had the change to workout with 5 of DC Metro’s finest this morning. Met on a football field so was expecting fun with that, only to find out they are in training mode for the 9/11 stairclimb. After a brief warm up we moseyed over to some parking deck stairs. Performed 1 burpee at bottom and escalating merkins starting from 1 at the top. 4 flights of stairs were used. The pax had ruck sacks strapped on so I felt need to stay at the front being I had no ruck. 20 rounds were completed.

  • 3rd Piece of Stromboli

    9 strong came out to end the week right where it is always 70 and soupy. The mornings are getting shorter, need to use the light while we have it. Coming off the F3 Fantasy draft where our gracious host DK stuffed us full of wings and a definitely not needed 3rd slice of Stromboli this was a struggle for YHC.

    Quick mosey around the to start.  COP- 20 each SSH, LBC; Willy Mays Hayes, 10 Each, Jim Duggan’s,  Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters. 

    The Thang: Triangle of pain: Coupons at the start. Perform 5 coupon swings. Run dog park path to first cut-de-sac perform 10 perfect merkins 5 squats, run to second cul-de-sac perform 15 WWII’s and all prior. Run back to start for 20 curls and all prior, Keep going with 25 Plank jacks, 30 flutter kicks, 35 front lat raises, Keep going around dropping an exercise each time. Time was called and BTTF.

    Announcments: See slack: CSAUP 9/26.

    YHC took us out in prayer.

  • 300 and many more

    Fourteen SOJ Redwoods came to start the week right and see what was in store on the sunny and 70 degree morning. YHC had learned that our own Futon would be hitting his 300th post today so in honor of that we would do 300 of every exercise called. Starting off with Burpees.

    **The events described here are based on true events.  Some of the names, places and exercises may have been changed to protect the innocent.  This was also modified to fit your screen.  

    Quick mosey around the to start.  COP- 20 each SSH, LBC; Seal Training: Overhead claps, front claps, 10 Each, Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters.  

    COP 1: Run to each stopping point and perform 300 exercises (as a group) so 16 each. Burpees, Squats, Plank Jacks, WWII’s, Monkey humpers, Box cutters, Drydocks, Jump squats, etc. Reverso while repeato all the exercises back. YHC stated if PAX remembered all exercises we would skip burpees at end. PAX remembered all exercises. However, Warby started doing burpees back at the start and we all joined in.

    COP2: Run around horse shoe at varying speeds.

    COP3: Love circle.

    Cop4: 5 MOM

    Prayers to all our kids going back to school, may they be safe.

    YHC took us out in prayer.

  • Mountain View

    YHC found himself down range in Roanoke for Overlander beat down. Q had messaged the PAX to bring rucks which I did not get. Still got the beatdown experience nonetheless. At 5:30 Q called for a run up a hill that made Twin Team or Satan’s hill look like a speed bump.

    Standard warm up with a new one Willie Mays Hayes which I will be bringing to an AO soon.

    5 stations consisting of burpees, merkins, squats, lunges, cocaine bear crawls, etc. 3 exercises per station. Cycle through 20 sets of each exercise for 5 minutes. At timer rotate.

    Let me tell you, this PAX got after it.

    COT at top of hill with a beautiful sunrise over the mountains in the background. My phone was 3/4 mile south so I did not get a picture.

  • Fantastic Five

    4 walkers and 1 Rucker helped the sun rise with the usual OTB at Winterfield Starbucks. 60 minutes and 3.3 miles were Rucked/Walked. Coffee was enjoyed by most.