Author: f3nano

Date: 2024-10-23
AO: theaerie
Q: Rocketman
PAX: Lonestar, Stewie, Trifecta, Just Jim, gabe
FNGs: None
COUNT: 6
WARMUP: SSH, Imperial Walkers, Hillbilly Walkers, Cherry Pickers, Michael Phelps.

THE THANG:

It’s DORA but ladder style!

50 burpee
100 merkins
150 LBC
200 calf raises

50yd backwards mosey, 50yd forward.

200 air presses
150 step ups on coupon
100 pull throughs
50 KB swings

The PAX rand out of time in the midst of the pull throughs; next time!

ANNOUNCEMENTS:

– Oct 26: Old Rag sunrise hike
– Nov 9 @ 7am, Lincoln Memorial: The Grunt CSAUP

COT:

Seeing the crowds, he went up on the mountain, and when he sat down, his disciples came to him. And he opened his mouth and taught them, saying:
“Blessed are the poor in spirit, for theirs is the kingdom of heaven. “Blessed are those who mourn, for they shall be comforted.
“Blessed are the meek, for they shall inherit the earth.

Matthew 5:1-5

Meekness is strength restrained. You and I have been given much strength of various kinds, but we must restrain it and guide it to be used well. Jesus, the perfect God/Man, is the perfect picture of meekness for us to imitate.

Tags: theaerie, Lonestar, Stewie, Trifecta, Just Jim, gabe

Date: 2024-10-23
AO: hoya-paxa
Q: Gherkin
PAX: Daaa Auditor
FNGs: None
COUNT: 2
WARM UP
SSH, Hillbillies, Imperial Walkers, WMH, Mike Phelps, Popeyes punches, Down Dog, WGS, Cobra Kai

THE THANG
YHC challenged the rest of the PAX (ie, Daaa Auditor) to see who, if anyone, could reach 270 electoral votes first.
Each team took turns picking a state out of a hat. The team that choose recorded how many electoral votes that state provides and the PAX of both teams did the exercise required. The exercise rubric is that states with, 1-10 electoral votes we perform Burpees
11-20 electoral votes we perform Merkins
21-30 electoral votes we perform Mountain Climbers
31-40 electoral votes we perform Monkey Humpers
41+ electoral votes we perform LBCs

There are a lot of small states, so the beatdown was burpee and merkin heavy. Ultimately neither team reached 270. Daaa Auditor had a commanding lead with 235 votes but YHC was convinced that with 193 votes he had a path to victory since PA, NY and TX had yet to be counted. Unfortunately time expired and the F3 Supreme Court stepped in to stop the counting and declared Daaa Auditor the Q of hoya-paxa. Since this is F3 and not the Federal Government, there was no contesting of the count or storming Nano’s house to stop the certification and ultimately there was a peaceful transfer of power.

MARY
No time

ANNOUNCEMENTS
• The Grunt – Saturday Nov 9, 7am, meet at the Lincoln Memorial • Old Rag Hike this Saturday

COT
Politics has become very divisive and toxic. The MSM and social media have been amplifying and thriving on this division, with each side imputing evil motives to every action the other side takes. I have recently started listening to some podcasts with hosts who have views that don’t align with my politics, but they call out both sides of the aisle for their good and bad. While certain segments are tough to listen to because our views diverge, I’ve also found it refreshing to listen to discussions where my viewpoints are acknowledged and validated by the other side. It has made me more willing to listen to their POVs on topics, and has caused me to be more sympathetic to other views, even to the point where I’ve modified my thinking on some issues.

This has been helpful and encouraging to me and it’s my hope and prayer that during these next couple of weeks and in the weeks and months afterwards, we can all find some way to tone down the rhetoric, acknowledge the good and bad in both sides and build-on the common ground that we share

Tags: hoya-paxa, Daaa Auditor

Date: 2024-10-22
AO: atlantis
Q: True North
PAX: Deflator, Hammerhead, Smokee, Windtalker
FNGs: None
COUNT: 5
WARMUP: 10x fwd/reverse arm circles, don q, imperial + hillbilly walkers
THE THANG: 10x rotating PAX-chosen merkin-proximate exercise, 120 yd sprint, 20 sec plank once everyone done, 120 yd Q-led dynamic exercise back (reverse run, side shuffle, Frankenstein, bear crawl, skip punch, reverse run, Karaoke, lunge, triple jump, quick feet/butt kick/high knee) MARY: dying cockroaches x10
ANNOUNCEMENTS: the grunt
COT: recognize the specific opportunity costs in life to avoid generalized anxiety, and accept that everything worthwhile must come at some price. (See “Hannah’s Children” for the nucleus of these thoughts).

Tags: atlantis, Deflator, Hammerhead, Smokee, Windtalker

Date: 2024-10-22
AO: freestate
Q: Gherkin
PAX: FIFA (F3 The Capital), Bachelor, Horshack, Dungeon Master FNGs: None
COUNT: 5
WARM UP
SSH, Hillbillies, Imperial Walkers, WMH, Down Dog, WGS, Cobra Kai

THE THANG
• 3 sets of 11 exercises
• AMRAP for 50 sec, 10 sec rest
• 1 minute rest between sets

1 No Cheat Merkins
2 Chest Press w/ raised legs
3 Goblet Squat
4 Blockies
5 Shoulder Taps
6 Lunge w/ coupon (alt legs)
7 Coupon Curls
8 Toe Taps
9 Imperial Blockers
10 No Surrenders
11 Overhead Press

12 Hand Release Merkins
13 Shoulder Taps
14 Bobby Hurleys
15 Dancing Crab
16 Toy Soldiers
17 Curtsy Lunge w/ coupon
18 Chest Press
19 Coupon Plank Jacks
20 Dirkins
21 Dips
22 Mountain Climbers

3rd verse, same as the 1st

MARY
American Hammer, Flutter kicks

ANNOUNCEMENTS
• The Grunt – Saturday Nov 9, 7am, meet at the Lincoln Memorial • Old Rag Hike this Saturday

COT
YHC has spent the past year visiting many of the other AOs in the area. We are blessed to have so many within a short drive and YHC has felt welcomed at all of them. They are filled with great guys who are there not only to workout but to support one another. While continuing to post at Freestate, YHC encourages you to explore some of the other nearby AOs on other days of the week – you will not be disappointed by the other guys you meet.

Tags: freestate, FIFA (F3 The Capital), Bachelor, Horshack, Dungeon Master

Date: 2024-10-22
AO: thegeneral
Q: Hobbyhorse
PAX: Defiance, Lazlo, Hard Knox, Strange Brew
FNGs: None
COUNT: 5

WARMUP: ssh, iw, hb, arm, Phelps, rve, wmh, dd
THE THANG: exercise, run, escalate, deescelate
Cold Wars
Shoulder press
Bent row
Curl
Coupon flutter
Around world and atlas
MARY: hammer, fm, dog, donkey, lbc
ANNOUNCEMENTS: falls church 5k coming up. New ao in the works so standby for that
COT: goals and metrics are good but there is more to life than what you measure.

Tags: thegeneral, Defiance, Lazlo, Hard Knox, Strange Brew