Category: Uncategorized

Date: 2024-01-09
AO: thegeneral
Q: Gherkin
PAX: citrus, Defiance, Hard Knox, Lazlo, Toolbox, Spud
FNGs: None
COUNT: 7
WARM UP
SSH, Imperial Walkers
Hillbillies, M. Phelps
Downdog, switch legs
World’s Greatest stretch

THE THANG
Mosey over to bottom of the steps and break into 2 groups
One group runs up and down the steps while the other exercises as a team.
Continue until each team has completed the required number of exercises. The team that finishes first does one more stair climb and then exercises with the other team.

Set 1
Climb steps – 1 at a time
55 Burpees

Set 2
Climb steps – 2 at a time
75 WWII Situps

Set 3
Climb steps – 3 at a time
55 Burpees

Set 4
Run the steps
75 American Hammers (IC)

Teams alternated burpees, with each team performing 25

Total 135 burpees – a few less than plan.

MARY
Out of time

ANNOUNCEMENTS
2nd F event Thursday night – check F2 channel for details

COT
Spread your F3 wings in 2024. There are a lot of AOs, challenges, events, opportunities to Q, and generally a lot of ways to plug in. YHC is going to make an effort in 2024 to try some new ones and encourages others to do the same.

Date: 2024-01-08
AO: acropolis
Q: Hightower
PAX: RedOktober, Doodles, Peanuts
FNGs: None
COUNT: 4
WARMUP:
SSH, stretches then fellowship lap to warm up.

THE THANG:
4 Stations: 1 exercise at each station and 1 group exercise, rotate until each PAX completes. PAX job between each station

Station 1: 10 burpees, PAX shuttle run 10, 20, 30

Station 2: 15 squat press, PAX (10) SSH in cadence

Station 3: 20 tri extension, PAX bearcrawl out 10, crawlbear back

Station 4: 25 curls, PAX (25) Merkins
Fellowship lap completes Round 1

Round 2, speed round

Station 1: 5 burpees, PAX shuttle run 5,10,15 yards

Station 2: 10 squat press, PAX (5) SSH in cadence

Station 3: 15 tri extension, PAX bearcrawl out 5, crawlbear back

Station 4: 20 curls, PAX (15) Merkins

MARY:
Ring of Fire, each PAX lead core exercise

ANNOUNCEMENTS:
2F Jan 11 at Dogwood Tavern, Falls Church

COT:
Thank you for continuing to post, come out in the cold dark Gloom. That’s what builds up our Willpower. Easy Button is to stay home, don’t get out of bed, don’t post. But that’s Not how we build, strengthen our Willpower. Continuing to make ourselves uncomfortable, pushing our limits, trying new things. That’s what helps us build up our Willpower.

Date: 2024-01-08
AO: thepatriot
Q: Roadkill
PAX: Anchorman, Big Short, Boardwalk, bogey, citrus, Coconuts, Gherkin, Lazlo, Legacy, Lucius, Major Payne, My Space, Shake ‘N’ Bake, Smokey, Strange Brew, Vila, Wedding Singer, Hobbyhorse, @Pilgrim, @Fredo FNGs: None
COUNT: 21
WARMUP: SSH, IW/HB, MP/LBAC, CP/WMH, WGS, DD.
THE THANG: PAX split into three rotating groups with leg exercises at the goal line, bear crawl to the 50, ab exercises at the 50, Spider-Man ‘merkins and mosey back to the goal. Upon Q yelling break PAX either got in some burpees or ran a lap until Q brought PAX back to the grind where they left off with their group continuing the rotation until Mary. MARY: Superman’s, DD/DK, stretch.
ANNOUNCEMENTS: Happy Hour this Thursday at 8p at Dogwood Tavern in Falls Church.
COT: Q encouraged PAX to be intentional in connecting and spending time with those dear to us as we continue to meet our daily responsibilities at work and at home. While it can feel like one day grinds into the next our lives and the lives of those we love will change and it’s good to make time to be together while we have the opportunity.

Date: 2024-01-06
AO: thesandlot
Q: Legacy
PAX: Magoo, bogey, Defiance
FNGs: None
COUNT: 4
WARMUP: N/A
THE THANG: While 3 PAX Rucked Approx 3.3 Miles, 40 min out 40 back, another PAX departed from a separate location and tracked us running up from Rosslyn to Science Focus MARY:
ANNOUNCEMENTS: Beatdown in 10 minutes!
COT: N/A

Date: 2024-01-06
AO: olympus
Q: Doodles
PAX: YNAB, Rollingstone, Hightower, Popeyes, slider, Peanuts, Juneau FNGs: None
COUNT: 8
WARMUP: SSH, imperial walkers, hillbillies, cherry twists, arm circles, down dog, WGS, kobra. THE THANG:
Each pax picked card from deck and executed the following exercises and number in card was number of reps. Clubs – burpees and bear crawls
Hearts – merkins and sprint 40 yds and sprint back to goal line Diamonds- WW2s and super Mario
Spades- jump squats and broad jumps
Totals
WW2s 80
Merkins 45
Jump squats 50
Burpees 70
MARY: after each frisbee score
ANNOUNCEMENTS: Jan 11th 2nd F, Hightower’s CSUP for lent in Feb, pray for Jonas family and Zoomer.
COT: Today is Jan 6th. Reflect on good leadership vs bad leadership. Q source this week is about persuasion and articulation. Qing is great opportunity to hone leadership skills of persuasion and articulation.