Category: Uncategorized

DATE: 2022-12-16
AO: Sparta
Q: Lightyear
PAX: Zeus, Peanuts, Pop Fly
FNGs: None
COUNT: 4
WARMUP: hairy rockettes,
THE THANG: if memory serves me correct we did a little Dora with a modified run, farmers carry. MARY: round Robbin pax choice, as always pickle pointers were involved ANNOUNCEMENTS: wreaths across America
COT: look out for each other, check in on one another during the holiday season… treat mental health like we do our physical health

DATE: 2022-12-28
AO: Compound
Q: Jag
PAX: Peanuts, Zeus, Yardbird, Faceplant
FNGs: None
COUNT: 5
WARMUP: 12 each of SSH, Air Presses, Seal Claps, SSH, Imperial Walkers and SSH, followed by Willie Mays Hays, Cherry Pickers and World’s Greatest Stretch. 12 more SSH.

THE THANG: Starting at the soccer field’s goal line, F3 gave us on the first day of F3-mas: 1 Burpee and a short run.

On the second day of F3-mas, F3 gave us: 2 Burpees; 1 Burpee and a short run.

On the third day, F3 gave us: 3 Burpees; 2 Burpees; 1 Burpee and a short run.

F3 gave us on the fourth day: 4 Calf Raises (in cadence); 3 Burpees; 2 Burpees; 1 Burpee and a short run.

On the fifth day, F3 gave us: 5 “O”s; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a short run.

For the sixth day, F3 gave us: 6 Copperhead Squats; 5 “O”s; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a short run.

On the seventh day of F3-mas, F3 gave us: 7 Flutterkicks; 6 Copperhead Squats; 5 “O”s; 44 single-count Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a short run.

On the eighth day of F3-mas, F3 gave us: 8 Bonnie Blairs; 7 Flutterkicks; 6 Copperhead Squats; 5 “O”s; 4 Calf Raises in cadence; 3 Burpees; 2 Burpees; 1 Burpee and a short run.

For the ninth day, F3 did not give us 9 Ladies Dancin’, but 9 Rockettes! Then, 8 Bonnie Blairs; 7 Flutterkicks; 6 Copperhead Squats; 5 Al Gores; 44 single-count Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a short run.

On the tenth day of F3-mas, F3 gave us 10 Lords-a-Leapin’ (Jump Squats); 9 Rockettes; 8 Bonnie Blairs; 7 Flutterkicks; 6 Copperhead Squats; 5 “O”s; 4 Calf Raises in cadence; 3 Burpees; 2 Burpees; 1 Burpee and a short run.

On the eleventh day, F3 did not give us 11 Pipers Pipin’, but 11 PAX Typin’ (Typewriter Merkins)! Then, 10 Jump Squats; 9 Rockettes; 8 Bonnie Blairs; 7 Flutterkicks; 6 Copperhead Squats; 5 “O”s; 44 single-count Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a short run.

Finally, on the twelfth day of F3-mas, F3 gave us: 12 Toy Soldiers; 11 Typewriter Merkins; 10 Jump Squats; 9 Rockettes; 8 Bonnie Blairs; 7 Flutterkicks; 6 Copperhead Squats; 5 “O”s; 4 Calf Raises in cadence; 3 Burpees; 2 Burpees; 1 Burpee and a short run.

MARY: 60 LBCs; 12 Penguin Crunches; 12 WWIIs; 60 LBCs; and 12 Nolan Ryans

ANNOUNCEMENTS: Coat Drive and GrowRuck 35 this March!

COT: Make gratitude a regular exercise, not one for the holidays. Out.

DATE: 2022-12-28
AO: Patriot
Q: Maguire
PAX: Passport, bogey, Wedding Singer, 2 percent, Boiler, citrus, Lucius FNGs: Messy with a Y, Mackerel (FNG)
COUNT: 10
WARMUP: Side Straddle. Hillbillies. Rockettes. Willie Mays Hayes. Cherry Picker. Down Dogs. Cobra Kai.
THE THANG: Mosey to spots around Yorktown. PAX decided on going right or left and how many spots to jump ahead without knowing the map. See photo for what we did. Stations included:

Ring of fire. Planks and traveling bear crawls.
Run around anthem. Partner doing step ups and dips.
5s. Burpees on both sides. Travel via burpee up and lunge back. Parking lot. Partner jog is timer. Partner doing 10 merkins and SSH and switch. Hoops suicides. Partner jogs while other does 10 climbers and weezy jeffersons. Then we did ring of fire per @bogey choice and 5s again.
MARY: thank you @weddingsinger. Flutter. LBCs. Freddie Mercurys. ANNOUNCEMENTS: coat drive. See @shakenbake. Ruck upcoming. Check channels.
COT: family of tree. 7 of 10 this morning came from one introduction. Keep making your tree blossom at work , home , f3 and life.

DATE: 2022-12-27
AO: General
Q: Toolbox
PAX: Lazlo, citrus, XL, bogey
FNGs: None
COUNT: 5
WARMUP: run
THE THANG: CLA variation ladders starting with 200 yd run and repeated at 10, 20, 30, 40, and 50 yard lines. 10 Chest, 10 ab, 10 leg exercises going up each 10 yards until 50 merkins, 50 ab reps, 50 leg reps. it sucked real bad. MARY: 10 minute abs…also sucked
ANNOUNCEMENTS: coat drive ends this Sat.
COT: be prepared but be ready for everything to change and be ready to roll with it.

DATE: 2022-12-27
AO: Freestate
Q: Horshack
PAX: Winston, Deagle, CashOnly
FNGs: FIFA
COUNT: 5
WARMUP:
• SSH x 25 IC
• Swingbillies x 20 IC
• Carolina Dry Docks X15 IC
• Side Skating x 15 IC
• Monkey Humpers X15 IC
• El Capitan x 15 each direction
• Shoulder Taps x 15 on Q
• Pickle Pointers x 15 IC
• Windmills x 15 IC
• Cherry Pickers x 15 IC

THE THANG:
• Playground Circuit Round 1 (40 seconds on / 20 off)
o Step Ups
o Merkins
o Squats
o Carolina Dry Docks
o Plank
Jacobs Ladder 1 -3 – 5 – 7 – 5 – 3- 1

Playground Circuit Round 2 (40 on / 20 off)
o Jump Ups
o Alternating Forward Lounges
o Mountain Climbers
o Dips
o LBCs
Jacobs Ladder 2 – 4- 6- 4 – 2

MARY:
• Reverse Crunches x 20 IC
• American Hammer x 20 IC
• Dying Cockroach x 20 IC
• Plank-o-rama with Travoltas IC
• Outlaw x 20 IC
• Rosalitas x 20 IC + 20 flutters IC

ANNOUNCEMENTS:
* Coat drive continues – bring your gently worn, outgrown or otherwise unneeded coats to Horshack in support of One Warm Coat (https://www.onewarmcoat.org)

COT:
* Resolutions that stick have 3 common characteristics:
1) They appeal to your own head (it’s logical and makes sense), your heart (it appeals to your sense of purpose and personal mission), and your wallet (you’re able to accomplish it without adversely affecting your finances).
2) Achieving your resolution is a function by how many people you touch, move, and inspire . . . so tell everyone you know and enroll them in your resolution. Telling people builds accountability and gives you a support system to succeed.
3) Register those same people to take action in support of your resolution. Identify opportunities where others can join you and take an active role to help accomplish your resolution.

One of YHC’s resolutions is to raise $20,000 for Donovan & Bank through the GTE35 3rd F service project and fundraiser. Stay tuned for details about contributing to this effort with a contribution for Super Bowl Squares and a potluck at YHC’s place on Super Bowl Sunday – Feb 12th!