Date: 2023-11-01
AO: ignite
Q: Roadkill
PAX: 2 percent, Booking, Legacy, Major Payne, Patchouli, @Kodak, @Goldfish, @meister, @Baracus, @Popeye FNGs: None
COUNT: 11
WARMUP: SSH, LBAC, stretch, DD/CK
THE THANG: PAX ran the neighborhood stopping at Madison Park for big boy sit ups, flutter kicks and LBC’s; bear crawl; Falls Church Episcopal parking lot areas for ‘Merkins, step ups, dips; Washington and Broad for squats; Crabtree parking lot for shoulder taps and mountain climbers; Bike Kinetic for Apollo Ohno and Bonny Blair; the WOD for fire hydrants and donkey kicks; run back. MARY: Calf raises and jump squats
ANNOUNCEMENTS: Spend Yourself 5K November 19 at 8a at the AO; The Grunt special gathering workout November 11 at 7a at Lincoln Memorial
COT: Q shared his grandfather’s lesson to love people and use things and to never use people or love things. Q encouraged PAX to remember those in our lives who have since passed that positively influenced us and to consider ways we can leave our own positive mark on those who will live on this earth beyond us.
Dora and more Dora
Date: 2023-11-01
AO: thepatriot
Q: Big Short
PAX: bogey, CableGuy, Hobbyhorse, Ice Tea, Lazlo, Lucius, Shake ‘N’ Bake, Spud, Vila, Wedding Singer, Joystick, Inseam FNGs: None
COUNT: 13
WARMUP: side straddle hops and the rest of the normal routine, followed by a fellowship lap.
THE THANG: PAX split up into groups of two for some rounds of paired exercises (aka “Dora”) with one pair performing the exercise while the other pair ran or bear crawled. All exercises were 100 count.
The first round started on the goal line:
– exercise: squats
– movement: bear crawl to the 20 yard line and back
Mosey to the amphitheater at the YHS entrance for three rounds: – exercises: derkins, dips and step ups
– movement: run around the outside of the amphitheater
Mosey to the bottom of the hill below the parking lot for two rounds: – exercises: shoulder taps and lunges
– movement: run up the hill and back
Mosey back to the goal line on the football field the final round: – exercise: mercans
– movement: run to 50 yard line and back
MARY: flutter kicks and toy soldiers
ANNOUNCEMENTS: The Grunt is coming up. Also join the Ignite AO in a 5K in Falls Church in a few weeks.
COT:. The Q shared a story about community.
Post Halloween Blowout
Date: 2023-11-01
AO: theaerie
Q: Lonestar
PAX: Rocketman
FNGs: None
COUNT: 2
WARMUP:
Warm up
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
4x 50yd mosey to 50 yd sprint – 10 merkins
2x 20 yd typewriter – side bear crawl 20yds (every 5yds do merkin)
4x – 30 second wall stand then 10 jump squats
4x 50yd mosey to 50 yd sprint – 10 merkins
Pyramid sets of 10, 15, 20, 15 & 10 of
Thruster, curls & abs
MARY:
ANNOUNCEMENTS: check the feed!!
COT:tim Tebow interview said that whenever something bad happens in life, he immediately serves. It helps him focus on someone else and keep his problem in perspective
Monster Mash
Date: 2023-11-01
AO: delphi
Q: Juneau
PAX: Rocket, Obadiah, K-Pop, Nano, Ashe, Peanuts, Doodles, Hoolihan, Monte Karlo FNGs: None
COUNT: 10
WARMUP: SSH, Wiley mays hays, Michael Phelps, little baby arm circles, downward dog, cobra Kai
THE THANG:
– Frankenstein with blocks down
– Monster crawl down the tennis courts and reverse back
– Rinse and repeat
ABAB: 1 minute of A exercise, 1 minute of B exercise for 8 total minutes, 4 minutes each exercise alternating. – Raise the body (military press)
– Zombie crunch: LBC with legs to one side and then other
ABAB
– Deadlift
– Goblin squats
ABAB
– Slasher: kettlebell swings
– Dead bug: v-ups
MARY: none
ANNOUNCEMENTS: The Grunt, Dec 2 cross country walk
COT: Kids wear their emotions on their sleeves and are irrational but at least they show their emotions. We as adults keep our emotions inside and usually do not have a release. Find a group of guys to talk through your emotions and hold each other accountable.
I Can Do 50
Date: 2023-10-31
AO: thegeneral
Q: 2 percent
PAX: Lazlo, citrus, Jenner, Hard Knox
FNGs: None
COUNT: 5
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Willy Mays Hays, RVE’s, Arm Circles, Don Quixote’s, Michael Phelps, Moroccan Nightclubs, Downward Dog, Kobra Kai, World’s Greatest Stretch
THE THANG: 1 PAX performs 50 reps of whichever exercise, or combination of exercises he chooses, while the remaining PAX ran 400m – rinse and repeat until all PAX completed their round
To the concrete blocks where QIC unveiled his newly invented exercise, the BJ Derkin (a.k.a. the Box Jump Derkin) – BJ Derkin is a box jump with a 180 twist, then down for 3 derkins. Each PAX ran 400m while remaining PAX performed BJ Derkins until he returned. Constant movement.
Back to the field: Mummy Kicks to the 50, back pedal to the goal line – 3x with 50 Merkins, 50 flutter kicks, 100 Nolan Ryans (50 each side) sprinkled in between sets
MARY: Pretty much covered that with the above
ANNOUNCEMENTS: The Grunt 11/11 0700 Lincoln Memorial, We need 2 more volunteers to post and help Pick Up the 6
COT: Think about how long you have been doing F3. Now think back to before you were doing F3. Did you ever think you could do 50 consecutive reps of one or multiple exercises without stopping? How about 45 minutes of continuous movement? Are you stronger today than your younger self was before you embarked on this F3 journey? What’s with all the rhetorical questions? QIC commended each PAX on their ability to challenge themselves and continue to grow stronger, even with age. That is one of the many great attributes of this community.
