Category: Uncategorized

Date: 2024-10-09
AO: hoya-paxa
Q: Nano
PAX: Daaa Auditor, Spartan, Gherkin, 2 percent, Juice box
FNGs: 1 Juice box
COUNT: 6
WARMUP: SSH, WMH, arm circles, windmills, Cherry pickers, Michael Phelps

THE THANG:
On the track with Coupons, start with:
1. 20 curls
2. 20 overhead press
3. 20 rows

running, then every 2 min we do:
1. 5 Merkins
2. 5 Merkins + 5 WWII
3. 5 Merkins + 5 WWII + 5 Jump Squats
4. 5 Merkins + 5 WWII + 5 Jump Squats + 5 burpees
5. Rise and repeat

Mary: LBCs, J-Los, SSH

Announcements: The Grunt is November 9th. Hoya-Paxa is on the website!

COT: How do we (positively) influence others? What makes us influential to others?

1. Ask others for what you want.
1. Many people want to help
2. Even if they don’t or won’t, they don’t take offense to being asked, it is flattering. 1. Give without conditions
2. Be a champion of people
1. Put you neck on the line for those that deserve it and both that person, and anyone who is aware of the situation will want you on their side. 1. Don’t tell them what to think, Teach them HOW to THINK!
– How do you want them to think about themselves?
– How do you want them to think about other people?
– How do you want them to think about the world at large?
1. Challenge People to Grow
– How do you want them to think about themselves?
– How do you want them to think about other people?
– How do you want them to think about the world at large?
1. Role Model the way
1. They show how they expect things should be done.

Tags: hoya-paxa, Daaa Auditor, Spartan, Gherkin, 2 percent, Juice box

Date: 2024-10-09
AO: horizon-ao
Q: SPINAL TAP
PAX: Kodiak, Magoo, Disco, Attache’, sticks, Brown Bag, Kombucha FNGs: None
COUNT: 8

WARMUP: Side straddle hop,cherry picker, Willie Mays Hays, Little bitty arm , leg, and ankle circles,down/up dog, Worlds greatest stretch THE THANG: Run Hills while:
burpees
bobby hurleys
dips
mountain climbers
carolona dry docks
curtsey squats
Worst Merkin Ever
(wide, normal, diamond)
Twinkle Toes
(al gore while doing calf raises)
Wheel of Merkin
(curb 90 degrees)
Toy soldiers
alt lunges
MARY: x-factor, dealers choice
ANNOUNCEMENTS:
COT: Prayers for people in way of Hurricane Milton

Tags: horizon-ao, Kodiak, Magoo, Disco, Attache’, sticks, Brown Bag, Kombucha

Date: 2024-10-09
AO: thepatriot
Q: My Space
PAX: bogey, Fitz-Hume, Lucius, CableGuy, Smokey, Booking, sticks, Groundhog, Flux, Strange Brew, My Space, Prestige, Flipper, Hobbyhorse, Big Short, Hops, Coconuts, Bone, Ice Tea, Boardwalk, citrus, Anchorman FNGs: None
COUNT: 22

WARMUP: the normal + jog 200M
THE THANG: 11s
Round 1
Hand release Merkins -> jog -> WWIs
Run 200M
Round 2
Coupon curls -> Rifle Carry -> thrusters
Run 200M
Round 3
Blockees -> murder bunnies -> WWIIIs
MARY: N/A
ANNOUNCEMENTS: Grunt, Old Rag hike, cornhole tourney, and a gentlemen was hit yesterday by a trash truck close by — please keep him on your prayers and use caution around those trucks.
COT: Yesterday, Q saw a picture of Mt. Rainier and it immediately made his day as it reminded him of hiking it with his F3 buddies and the sense of accomplishment it brought. But more importantly, the journey of training, being disciplined, and creating life long friendships was more satisfying than the accomplishment of summiting the peak. Do hard things with the guys from F3. Find your Mt. Rainier. I bet the guys here will join you.

Tags: thepatriot, bogey, Fitz-Hume, Lucius, CableGuy, Smokey, Booking, sticks, Groundhog, Flux, Strange Brew, My Space, Prestige, Flipper, Hobbyhorse, Big Short, Hops, Coconuts, Bone, Ice Tea, Boardwalk, citrus, Anchorman

Date: 2024-10-09
AO: ignite
Q: Goldfish
PAX: Legacy, Fitz-Hume, Popeye, AI, meister, Gandalf, Siren, Yodel FNGs: 1 Yodel
COUNT: 9
WARMUP:
SSH x15
IW x10
Hillbilly x10
Cherry picker x10
Willie May Hays x10
Arm Circles (and reverse) x10
Down Dog OYO
Worlds greatest stretch R/L

THE THANG:
Mosey to parking lot aka baseball field and break into 4 groups

Home plate (batter) group always does 15 burpees while other groups move through AMRAP exercises at each base per inning. Bear crawl 1st to 2nd, lunge walk 2nd to 3rd, backwards run 3rd to home.

1st inning –
1st – squats
2nd – merkins
3rd- LBCs

2nd inning –
1st – lunges
2nd – diamond merkins
3rd – big-boy situps

3rd inning –
1st – monkey humpers
2nd – hand-release merkins
3rd – leg raises

Victory lap around bases and back –
home – 7 burpees, mosey
1st – 14 merkins, mosey
2nd – 21 squats, mosey
3rd – 28 calf raises, mosey
2nd – 21 squats, mosey
1st – 14 merkins, mosey
home – 7 burpees

MARY:
Flutter kicks x30
Dirty dog x20 (each side)
Donkey kicks x20 (each side)

ANNOUNCEMENTS: old rag hike, the grunt, check channels

COT:
Q shared a reading about cynicism and hope that seemed especially relevant in this season from https://www.theredhandfiles.com/do-you-still-believe-in-us/), who wrote it in response to a question he received:
“You are right to be worried about your growing feelings of cynicism and you need to take action to protect yourself and those around you, especially your child. Cynicism is not a neutral position — and although it asks almost nothing of us, it is highly infectious and unbelievably destructive. In my view, it is the most common and easy of evils.

Unlike cynicism, hopefulness is hard-earned, makes demands upon us, and can often feel like the most indefensible and lonely place on Earth. Hopefulness is not a neutral position either. It is adversarial. It is the warrior emotion that can lay waste to cynicism. Each redemptive or loving act, as small as you like, such as reading to your little boy, or showing him a thing you love, or singing him a song, or putting on his shoes, keeps the devil down in the hole. It says the world and its inhabitants have value and are worth defending. It says the world is worth believing in. In time, we come to find that it is so.”

Tags: ignite, Legacy, Fitz-Hume, Popeye, AI, meister, Gandalf, Siren, Yodel

Date: 2024-10-09
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Baguette, Pothole, Promoter, RA, Tiger Lilly, Sherpa, William Savage, Tom Pollak FNGs: None
COUNT: 9

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

Sessione 2
Blockie bear crawls
Line up, 5 blockies, bear crawl ½ way, crawl bear back, run coupon all the way to end, 5 blockies, 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:

Yoga once a month at Bethesda AO on Saturday

Road clean up once a month in Bethesda Saturday

Q school next wed – encourage anyone who wants to start leading to do so

Post your beatdowns on slack – there is actually a reason – the tally of those posts worldwide is how they know the number of daily workouts happening

COT:
I recently began a leadership course at Georgetown U. We had to do an exercise where we individually ranked 12 possible actions to take if ever trapped in the basement of a building after an earthquake. 1 was most important, 12 was do not even considering doing. We then met in small groups to decide what the order should be. Then we got what the correct order was from a disaster expert. We calculated the difference between our individual rank and the expert rank. I’ll spare you the math but individually I got a 30, meaning my choices were 30 points off the correct answers. But as a group we got a 10, meaning we were only slightly off the correct answers. The point is that I think sometimes as men we tend to do things our own way. Sometimes that works. But I think it’s important we remain open to the idea that in some cases (perhaps more often than not) we’re stronger together.

Tags: potomac-rising, Baguette, Pothole, Promoter, RA, Tiger Lilly, Sherpa, William Savage, Tom Pollak