Category: Uncategorized

Date: 2024-10-01
AO: delphi
Q: Peanuts
PAX: Pop Fly, Toolbox, K-Pop, Crop Duster
FNGs: None
COUNT: 5

WARMUP: yes
THE THANG: tabata style in honor of Pete Rose who demonstrated the duality of man – 4,256 hits, lifetime ban from baseball in 1989. Also honored 7’2” Dikembe Mutombo with 2 runs up the path with 7 dips in between. MARY: I don’t remember.
ANNOUNCEMENTS: sure
COT: Each of us has good and evil, wrong and right, things we are proud of and things we are ashamed of. For yours truly, it is awfully tough to admit my shortcomings, my failures, my weaknesses and the wrongs that I do. Pete Rose serves as an example of such struggles. Unwilling to admit his wrongs, perhaps his greatest purpose was taken from him. Despite the opportunity to repent, he largely remained too proud or too afraid to do so. The beauty of F3 is that we are surrounded by men who we can admit our shortcomings too without fear of retribution or shame.

Tags: delphi, Pop Fly, Toolbox, K-Pop, Crop Duster

Date: 2024-10-08
AO: freestate
Q: Dungeon Master
PAX: Deagle, Dungeon Master, FIFA (F3 The Capital), Pigeon, Bachelor, Horshack, Winston, FNGs: None
COUNT: 9

WARMUP:
• SSH x25 IC
• Frankensteins X15 OYO, X15 OYO return
• Plank Jacks x 15 IC
• Mountain Climbers x 15 IC
• Arm circles, forward and backward – 10 IC
• Michael Phelps x 10 IC
• Neck roll each side x 5 OYO
• Willie Maes x 10 IC
• Greatest stretch x 20 OYO
• Cherry Pickers x 10 IC
• Mosey warm-up

THE THANG:
Everyone Get coupons . . .

Set 1
• Curls (with coupon) x30, x25, x20
• Forward Lunge, x20 OMC, 2nd rep: backward lunge X16 OMC, 3rd rep: forward and backward, x10 OMC • Merkins hand-release x20, x15, x10
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • Mosey 2x court

Set 2
• Squat (with coupon) x30, x25, x20
• Prone skull-crushers x12, x10, x10
• Bend-over row (with coupon) x30, x25, x20
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • Mosey around court 2x, karaokes on long sides

• Overhead press X30x, X25, X20
• Chair-sits x15 IC, x15 IC, x20 IC (pass the coupon)
• Wipers OYO, X20, X20, X20
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • Mosey around court 2x, skip on long sides

MARY:
• LBCs x 10 IC
• Flutters x 10 IC
• Scissors x10 IC
• LBCs x 10 IC
• Flutters x 10 IC
• Scissors x10 IC
• LBCs x 5 IC
• Flutters x 5 IC
• Scissors x5IC

COT: thoughts to hurricane victim and appeal for donations

ANNOUNCEMENTS:
• None

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

Date: 2024-10-08
AO: thegeneral
Q: Gherkin
PAX: Strange Brew, 2 percent, Spud, Booking, Hobbyhorse, @PillowFight – STL FNGs: None
COUNT: 7
WARM UP
Side straddle hop, Imperial Walkers
Arm Circles, Michael Phelps
Cherry Pickers, WGS, Down Dog

THE THANG
Today is face your fears day. These are some of YHC’s most feared exercises.

6 minutes of Presses & Squats w/ bonus
1st minute – Overhead coupon press
2nd minute – Coupon squat
Repeat for 6 minutes then, by demand of the PAX in attendance, we performed a bonus of 10 overhead press and 10 coupon squats.

Burpee / Suicide Pyramid going to the 5/10/15/20/15/10/5 yard lines
Run from goal line to respective yard line and back. Each time you return to the goal line, do the number of burpees that corresponds to the yard line you just ran to. 80 burpees in all.

PAX Coupon Pull Through to the 50
High Plank shoulder to shoulder, starting on the goal line. Using 3 coupons, we performed a coupon pull through from goal line out. After pulling all 3 of the coupons to the next PAX, run to to the front of the line and repeat until reaching the 50 yard line. The we repeated the whole thing back to the goal line.

11s with Blockies and Thrusters
Start with 10 Blockies & 1 Thruster
End with 1 Blockie & 10 Thrusters
Good times were had by all.

MARY
Out of time.

ANNOUNCEMENTS
The Grunt 7am November 9 at Lincoln Memorial.
Old Rag Hike see the backpacking channel

COT
Today is “Face Your Fears” day. We all have fears: confrontation, financial fears, sickness, death. But trying to avoid a fear instead of facing it almost always makes it worse. YHC puts off difficult conversations at work and at home, telling myself that I can address the situation tomorrow. Days can quickly turn to weeks or years and the problem remains unresolved. Usually the conversation turns out to be not that difficult – and even when it is as difficult as anticipated, its better to get it over with than to let it linger. What are you putting off out of fear? Get up the courage today to meet it head on. And remember, like this workout, you don’t have to face it alone.

Tags: thegeneral, Strange Brew, 2 percent, Spud, Booking, Hobbyhorse, @PillowFight – STL

Date: 2024-10-08
AO: atlantis
Q: Infinity
PAX: Deflator, Hammerhead, Daaa Auditor, True North, Windtalker FNGs: None
COUNT: 6
Warm up: SSHs, Don Quixotes, Beet Pickers, WMHs, Michael Phelps, LBACs, and Mosey to boardwalk.

The Thang:
11’s: Complete 1 and 10, then 2 and 9, etc reps of the following, with a run down the boardwalk in between each set. – Derkins and Jump Ups
– Thrusters w/rip rap and Burpees
– Bent Over Rows and Shoulder Press w/rip rap

Mary: American Hammers, Toes to Sky, and Nolann Ryans.

Announcements: Old Rag sunrise hike 10/26, the Grunt CSAUP on 11/9, and new AO (#hoya-paxa) on Wednesdays in Georgetown.

CoT: A new study shows that rapid aging occurs at age 44 and age 60. After these ages, muscle atrophy multiplies, so it is critical to focus on strength training.

“Belief isn’t simply a thing for fair times and bright days. What is belief—what is faith—if you don’t continue in it after failure? Anyone can believe in someone, or something, that always succeeds, but failure, now, that is hard to believe in, certainly and truly. Difficult enough to have value.” – Brandon Sanderson, Mistborn: The Final Empire

Tags: atlantis, Deflator, Hammerhead, Daaa Auditor, True North, Windtalker

Date: 2024-10-07
AO: ao-the-bullpen
Q: Peloton
PAX: Trolley, Stewie, Peloton
FNGs: None
COUNT: 3
WARMUP:
– Red Solo Cup (every time Toby Keith says “cup” or “up” you do a Burpee. – Mosey to hill with coupon
– Stretch OYO

THE THANG: 11’s
– Round 1
– Blockees at bottom of hill (1-10)
– Deion Sanders up the hill
– Bobby Hurley’s at top of hill (10-1)
– Mosey down the hill
– Round 2
– Handcuff Curls at bottom of hill (1-10)
– Lunge walk up the hill
– SSH (4 count) at top of hill (10-1)
– Mosey down the hill
– Round 3
– Merkins at bottom of hill (1-10)
– Bear Crawl up the hill
– LBC (4 count) at top of hill (10-1)
– Crawl Bear down the hill

MARY:
– Sharon Stones
– Alphabet

ANNOUNCEMENTS:
– PAX on Parade (10.19) – Reach out to Stewie with questions. – Grunt (11.09)

COT: Today is a poem day. One of my favorite poets (Edgar Guest) hits home the idea of never leaving a man behind; making sure that you take the time to be better towards others.

Have You Earned Your Tomorrow

Is anybody happier because you passed his way?
Does anyone remember that you spoke to him today?
This day is almost over, and its toiling time is through;
Is there anyone to utter now a kindly word of you?

Did you give a cheerful greeting to the friend who came along? Or a churlish sort of “Howdy” and then vanish in the throng? Were you selfish pure and simple as you rushed along the way, Or is someone mighty grateful for a deed you did today?

Can you say tonight, in parting with the day that’s slipping fast, That you helped a single brother of the many that you passed? Is a single heart rejoicing over what you did or said;
Does a man whose hopes were fading now with courage look ahead?

Did you waste the day, or lose it, was it well or sorely spent? Did you leave a trail of kindness or a scar of discontent? As you close your eyes in slumber do you think that God would say, You have earned one more tomorrow by the work you did today?

Tags: ao-the-bullpen, Trolley, Stewie, Peloton