Category: Uncategorized

Date: 2025-01-29
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: RA, Sherpa, Low key, Promoter, Groundskeeper, ShamWow
FNGs: None
COUNT: 7
WARMUP:
15 SSH IC
10 thruster plank jacks IC
10 imperial Walker squats IC
2 burpees on Q
10 high knees IC
2 burpees on Q
5 mountain climbers IC
3 merkins IC
5 mountain climbers IC
3 merkins IC
10 shoulder taps IC
10 windmills IC
10 Cherry pickers IC
6 Willie Mays Hays

THE THANG:
Session 1 blockie shuffle

Line up with coupon, 5 blockies, run with coupon to half, leave coupon, back to start, to far side grabbing coupon on the way, 5 blockies, run all the way back to start with coupon

Q wins Q picks the next exercise 20x
Q loses Q picks someone to choose next exercise 10x

Long mosey

Session 2
Squatty bear crawls

Line up, 10 squats, bear crawl ½ way, crawl bear back, run coupon all the way to end, 10 squats, bear crawl to half, crawl bear back, grab coupon, run back to start

Q wins Q picks the next exercise 20x
Q loses Q picks someone to choose exercise 10x

Long mosey

Repeat Session 1

Long mosey

Repeat Session 2

MARY:
25 LBC IC
15 side crunch plank IC
20 LBC IC
10 side crunch plank IC
15 LBC IC
5 side crunch plank IC

ANNOUNCEMENTS:
-Super Bowl squares
-Toy drive at Hoya paxa Thursday after Super
Bowl, I’m planning to attend

COT:
I’ve been doing dry January. To me, it’s been really hard and so I’ve been spending a lot of time thinking about why it’s been hard. I think under the scientific definition of alcoholism many of us might be considered functioning alcoholics. I know I met the criteria. But in reality I think most of us like to have a drink from time to time to unwind, relax, whatever. So why has it been hard then? I realized it was the habit. After I took the garbage out, I would reward myself with a drink. After I got home from work (regardless of the type of day I had), a drink. Dinner, drink. Lunch on Saturday at home with my family, drink. Restaurant for any meal, drink. Watching sports game, drink. You get the idea. I wasn’t drinking all the time but there were many times when I would have a drink. So when I went from that to cold turkey zero consumption it was actually more disruptive to my mental state to break the habit than to not have a drink. So I’ve been reflecting on what it takes to make a change. Big, small, doesn’t matter. A change takes effort because often times it gets you out of your comfort zone. So to counteract that you need commitment. The commitment is what will keep you going. The commitment takes recognition and admission that a change is needed. Each of you probably already knows something you need change. I’m not telling you to start that change today, but maybe start thinking about what type of commitment it would take to achieve it.

Tags: potomac-rising, RA, Sherpa, Low key, Promoter, Groundskeeper, ShamWow

Date: 2025-01-29
AO: hoya-paxa
Q: Gherkin
PAX: My Space, Daaa Auditor, Doodle (St. Louis)
FNGs: None
COUNT: 4
WARM UP
SSH, Imperial Walkers
Hillbillies, Little Bitty Arm Circles, Michael Phelps, Cherry Picker, WMH, Downdog, World’s Greatest stretch, Cobra Kai

THE THANG

1) Just an average January day (for @MySpace):
1 burpee every five seconds for 100 seconds (20 burpees)
X 10 rounds with 25 seconds of rest between round = 200 burpees

2) run a lap

3) Cable Guy 11s
11s with shoulder taps and mountain climbers, with no rest between exercises

4) Run a lap

MARY
Flutter Kicks
American Hammer
Dirty Dogs
LBCs

ANNOUNCEMENTS
• ARC in March,
• Backpacking trip
• Super Bowl Squares,
• Announcements channel

COT
• The record of the Washington Commanders (formerly the Washington Football Team, and formerly the Washington Redskins) under Dan Snyder was tel:164-220-2, a .427 winning percentage. Over 24 seasons of his ownership, the Redskins / Football Team / Commanders made the playoffs 6 times and won only 2 games (and one of those wins was in 1999, the first year he owned the team). His term as owner was a master class in futility, with perhaps the stat that best summarizes this futility as the fact that he had more team names (3) than playoff wins (2) during his time as owner.

• The previous owner, Jack Kent Cooke was the controlling owner from 1979 until his estate sold the team in 1999 with a cumulative regular-season record of 175 wins, 149 losses, and 1 tie. In the playoffs during this period, they achieved 14 wins and 5 losses – a combined .549 winning percentage which included 3 Super Bowl Championships.

• Snyder sold the Commanders in the summer of 2023. The new owner, Josh Harris, had a 4-13 record in the first season, with the team and culture he inherited from Snyder, but the team finished the regular season 12-5 and won the franchise’s first playoff game since 2005 and got them 1 win away from returning to the Super Bowl.

• The obvious lesson here is that Leadership matters. Good news – F3’s mission is about leadership. F3’s mission is “to plant, grow and serve small workout groups for men for the invigoration of male community leadership.” So get involved. It’s no accident that we are all expected to Q a beatdown. We are all freed to lead, so you dont have to wait to be asked to lead, if there is something you want to do, just step forward and do it. If you need some help getting started, ask one of the other pax and we’ll figure it out together.

Tags: hoya-paxa, My Space, Daaa Auditor, Doodle (St. Louis)

Date: 2025-01-29
AO: theaerie
Q: Lonestar
PAX: Stewie, Trifecta
FNGs: None
COUNT: 3
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees

THE THANG:
2 miles and 200 reps
Run a lap then do set of 25 (rotate exercise between thrusters, squats, merkins & big boy) MARY:
ANNOUNCEMENTS:
COT: learn love languages!!

Tags: theaerie, Stewie, Trifecta

Date: 2025-01-28
AO: thegeneral
Q: Gherkin
PAX: citrus, Summit, Lazlo, Hobbyhorse, Robo, DoorDash, Off Sides FNGs: None
COUNT: 8
WARM UP
SSH, Hillbillies, Imperial Walkers, Arm Circles, M. Phelps, Cherry Pickers, WMH, Down Dog, WGS,

THE THANG
Game of Skill
• Line up about 15 feet from cornhole board with 4 bean bags
• One pax blindly pulls a slip of paper that lists an exercise and number of reps
• That pax then throws all four bags and deducts their score from the number of reps that need to be performed and leads the PAX in the exercise.

Game of Chance
PAX take turns rolling the dice. First roll a single die, which decides the exercise, and then the double dice, which determines the # of reps. Roller leads the PAX in the exercise they rolled. Exercises:
1 – Merkins
2 – Atlas Shrugged
3 – Mucho Leggo
4 – Mountain Climber
5 – Overhead Press
6 – Burpees

MARY
American Hammer, Flutter kicks, LBCs

ANNOUNCEMENTS
• ARC in February, Super Bowl Squares, Announcements channel • Hoya Paxa moving from Wed to Thursday

COT
The record of the Washington Commanders (formerly the Washington Football Team, and formerly the Washington Redskins) under Dan Snyder was tel:164-220-2, a .427 winning percentage. Over 24 seasons of his ownership, the Redskins / Football Team / Commanders made the playoffs 6 times and won only 2 games (and one of those wins was in 1999, the first year he owned the team). His term as owner was a master class in futility, with perhaps the stat that best summarizes this futility as the fact that he had more team names (3) than playoff wins (2) during his time as owner.

The previous owner, Jack Kent Cooke was the controlling owner from 1979 until his estate sold the team in 1999 with a cumulative regular-season record of 175 wins, 149 losses, and 1 tie. In the playoffs during this period, they achieved 14 wins and 5 losses – a combined .549 winning percentage which included 3 Super Bowl Championships.

Snyder sold the Commanders in the summer of 2023. The new owner, Josh Harris, had a 4-13 record in the first season, with the team and culture he inherited from Snyder, but the team finished the regular season 12-5 and won the franchise’s first playoff game since 2005 and are 1 win from returning to the Super Bowl.

The obvious lesson here is that Leadership matters. Good news – F3’s mission is about leadership. F3’s mission is “to plant, grow and serve small workout groups for men for the invigoration of male community leadership.” So get involved. It’s no accident that we are all expected to Q a beatdown. We are all freed to lead, so you dont have to wait to be asked to lead, if there is something you want to do, just step forward and do it. If you need some help getting started, ask one of the other pax and we’ll figure it out together.

Tags: thegeneral, citrus, Summit, Lazlo, Hobbyhorse, Robo, DoorDash, Off Sides

Date: 2025-01-28
AO: delphi
Q: Rambler , Rocket, Battleship, Pop Fly
PAX: Blue Steel, NOAA, Peanuts, Toolbox, Atlas, Nano, K-Pop, Ashe, Rambler, Pop Fly, Battleship, Rocket FNGs: None
COUNT: 12
WARMUP: The Q called in sick, the PAX stepped up

THE THANG: 4 different things

MARY: Crowd sourced

ANNOUNCEMENTS: ARC, Manly Book Challenge, Rudy’s Golf, Rucking

COT: Be safe, drop spread germs

Tags: delphi, Blue Steel, NOAA, Peanuts, Toolbox, Atlas, Nano, K-Pop, Ashe, Rambler, Pop Fly, Battleship, Rocket