Category: Uncategorized

Date: 2024-10-16
AO: ignite
Q: Gherkin
PAX: Popeye, Fitz-Hume, Legacy, Kodak, meister, Goldfish, Gandalf, Yodel FNGs: None
COUNT: 9
WARM UP
SSH, Imperial Walkers
Hillbillies, Cherry Picker, WMH
Popeye Punches, Downdog,
World’s Greatest stretch, Cobra Kai

THE THANG
• Mosey to the parking lot

Round 1 (8 burpees)
• 3 burpees,
• Cocaine Bear Crawl 5 parking spaces
• 5 Burpees
• Run back to 1st parking spot

Round 2 (15 Burpees)
• Repeat Round 1
• Crawl Bear 5 parking spaces
• perform 7 burpees
• Run back to 1st parking spot

Round 3 (24 Burpees)
• Repeat Round 2
• Lunge Walk 5 parking spaces
• Perform 9 burpees
• Run back to 1st parking spot

Round 4 (35 Burpees)
• Repeat Round 3
• Inch Worm 5 parking spaces
• Perform 11 burpees
• Run back to 1st parking spot

Round 5 (48 Burpees)
• Repeat Round 4
• Crab Walk 5 parking spaces
• Perform 13 burpees
• Run back to 1st parking spot

MARY
Flutter Kicks
American Hammer
Dirty Donkeys

ANNOUNCEMENTS
Old rag, The grunt,

COT
YHC has spent the past year visiting many of the other AOs in the area. We are blessed to have so many with a short drive and YHC has felt welcomed at all of them. They are filed with great guys who are there not only to workout but to support one another. While continuing to post at ignite on Wednesday mornings, 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.

Additionally, the support and willingness to help out a brother seems to be universal at F3, so if you are in need of support or encouragement, DM me or reach out to anyone you feel comfortable talking to. We are here for each other. Aye!

Tags: ignite, Popeye, Fitz-Hume, Legacy, Kodak, meister, Goldfish, Gandalf, Yodel

Date: 2024-10-16
AO: hoya-paxa
Q: My Space
PAX: Daaa Auditor
FNGs: None
COUNT: 2

WARMUP: the usual + fellowship lap

THE THANG: ladders in the dark
Run 100m 10 mericans/10 squats / 10 LBCs
Run 200m 20 mericans/20 squats / 20 LBCs
Run 400m 40 mericans/40 squats/40 LBCs
Run 800m 80 mericans/80 squats / 80 LBCs
Run 400m 40 mericans/40 squats/40 LBCs
Run 200m 20 mericans /20 squats / 20 LBCs
Run 100m 10 mericans /10!squats / 10!LBCs
MARY: no thank you
ANNOUNCEMENTS: Grunt and Old Rag hike
COT: Election season is here. Just remember that on Election Day, half of this country will be upset their candidate of choice didn’t win. This election has gotten very emotional. Try to be the person that keeps the conversation at a 2 and not a 10. If your candidate wins, be a gracious winner and understand that many of your countrymen are scared and upset. And if you lose, and are truly upset — get involved at the local level and make a difference in your community — all politics is local.

Tags: hoya-paxa, Daaa Auditor

Date: 2024-10-09
AO: compound
Q: Popeyes
PAX: Hightower, Skidoos
FNGs: None
COUNT: 3
WARMUP: SSH, Merkins, World’s greatest stretch, down dog, various leg stretches, etc mosey THE THANG:
10 pull ups, 20 merkins, 30 squats. Mosey to target parking garage.

Run the target parking garage – sprint the ramps – to the top floor. 10 burpees, 20 merkins, 30 squats. Mosey to underground.

10 pull ups, 20 merkins, 30 squats. Mosey back to Target garage.

Run the ramps. 10 burpees, 20 merkins, 30 squats. Mosey back to the cars.

MARY: I think we did some.
ANNOUNCEMENTS: Yes
COT:
There were some big events this week (death of a relative, a friend’s loss of job, a tough situation with a daughter). When we ask “why” it usually has a negative perception (why did this have to happen). But maybe we can intentionally put a positive feeling around it to help us get through it and see the silver lining.

Tags: compound, Hightower, Skidoos

Date: 2024-10-15
AO: thegeneral
Q: Legacy
PAX: citrus, Popeye, Hobbyhorse, Lazlo
FNGs: None
COUNT: 5

WARMUP: SSH, JEJ, Hillbilly, LBAC, WIlly Mayes Hayes, Michael Phelps, Cherry Pickers, DD WGS
THE THANG: An escalator/ pyramid; reps followed by a lap. The reps were 5 Blockees, 10 Overhead Press, 15 Squats, 20 Curls, 15 Coupon Flutters, 10 Ground to Air w/coupon, 5 WWIII; 8 laps totaling 2 miles MARY: Flutters, Toy Soldiers, LBCs
ANNOUNCEMENTS: Old Rag 10/26, Aerie Jeep Pull Parade this weekend, the Grunt 11/9
COT: The W-L community has just had its 2nd loss to a teenage driver / alcohol related fatality in less than 3 years. Early this past Saturday, 1/4 mile south of where we have Coffeeteria on Fridays. In addition to that one, it was only two years ago that Braylon Meade was killed by a teenage drunk driver at the intersection of Williamsburg and Old Dominion in 2022. For Yorktown, there was a significant crash at the end of North Glebe Road early in the Pandemic, So the data points are 2020, 2022, and 2024. YHC has two boy teenage drivers (16/17) and having those guys out there is a constant worry. Worst thimg about being a parent! This is an opportunity for male leadership in my house.

Tags: thegeneral, citrus, Popeye, Hobbyhorse, Lazlo

Date: 2024-10-15
AO: thegeneral
Q: Legacy
PAX: citrus, Popeye, Hobbyhorse, Lazlo
FNGs: None
COUNT: 5

WARMUP: SSH, JEJ, Hillbilly, LBAC, WIlly Mayes Hayes, Michael Phelps, Cherry Pickers, DD WGS
THE THANG: An escalator/ pyramid; reps followed by a lap. The reps were 5 Blockees, 10 Overhead Press, 15 Squats, 20 Curls, 15 Coupon Flutters, 10 Ground to Air w/coupon, 5 WWIII; 8 laps totaling 2 miles MARY: Flutters, Toy Soldiers, LBCs
ANNOUNCEMENTS: Old Rag 10/26, Aerie Jeep Pull Parade this weekend, the Grunt 11/9
COT: The W-L community has just had its 2nd loss to a teenage driver / alcohol related fatality in less than 3 years. Early this past Saturday, 1/4 mile south of where we have Coffeeteria on Fridays. In addition to that one, it was only two years ago that Braylon Meade was killed by a teenage drunk driver at the intersection of Williamsburg and Old Dominion in 2022. For Yorktown, there was a significant crash at the end of North Glebe Road early in the Pandemic, So the data points are 2020, 2022, and 2024. YHC has two boy teenage drivers (16/17) and having those guys out there is a constant worry. Worst thimg about being a parent! This is an opportunity for male leadership in my house.

Tags: thegeneral, citrus, Popeye, Hobbyhorse, Lazlo