Category: Uncategorized

Date: 2023-11-17
AO: theaerie
Q: Rocketman
PAX: Lonestar, Stewie, Chasqui
FNGs: None
COUNT: 4
WARMUP:

– SSH
– Arm Circles
– Cherry Pickers
– No Moneys
– Imperial walkers
– Hillbillies

THE THANG:

Two teams, one team does coupon work while the other team does bodyweight!

– Cleans x15 – Partner does derkins AMRAP
– Rows x15 – Partner does Mountain Climbers AMRAP
– Shoulder Raise x15 – Partner does SSH AMRAP
– KB swings x15 – Partner does squats

Then a mosey around the field.

AMRAP for 20 min! Got 3.5 reps in.

Once wrapped up, head over to the bleachers for:

– Step Ups 50x
– Dips 25x
– Calf raises 50x
– Dips 25x

MARY:

Ring of Fire:
Each Pax pick out an exercise, then everyone does it individually while the rest are planking.

COT:

It’s been two years since the launch of The Aerie. It’s been three years YHC started working out with F3. It’s been a lot of time in the gloom, a lot of situps, pushups, and moseys back and forth across this field.

> The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership

Think about the Scripture:

> And he said to them, “The kings of the Gentiles exercise lordship over them, and those in authority over them are called benefactors. 26 But not so with you. Rather, let the greatest among you become as the youngest, and the leader as one who serves. 27 For who is the greater, one who reclines at table or one who serves? Is it not the one who reclines at table? But I am among you as the one who serves. > Luke 22:25-27

Christ Himself came to serve, and that’s what we’re doing here. I’m honored to be a part of this effort, to be a part of your life. Here’s to the next year!

Date: 2023-11-17
AO: thefarm
Q: Firehead
PAX: Infinity, Link (Rick), Gekko (Keith Capp), Matthew – Running Man, IKEA, Firehead FNGs: None
COUNT: 6
WARMUP:
Arm Circles, Don Quixotes, Hillbilly Walkers, SSH

THE THANG:
DORA with the following rounds of stationary and running:

Merkin x 100
Sprint + Mosey 1/2 field

Coupon Curls x 150
Bear Crawl + Mosey 1/3 field

Overhead Press x 150
Karaoke 1/2 field and back

Shoulder Taps x 200
High Knees + Mosey 1/2 Field

Goblet Squat x 200
Mosey 1/2 field

MARY:
Reverse Sit-up, American Hammer, Mountain Climber, Nolan Ryans, Penguin Crunches

ANNOUNCEMENTS:

COT:
When considering the early football experience of Tom Brady, he was good but not great. However, he worked hard, was disciplined and supported his team for years. It wasn’t until later into his NFL career where he really stuck out as one of the greatest quarterbacks. Disciplined hard work can help you become the top of what your goals may be.

To see his telling of his experience, watch this video starting at about 13:30 through 38:30: https://www.youtube.com/watch?v=liz8rZx1NJ8&t=1114s

Date: 2023-11-16
AO: edge_of_reason
Q: Forest
PAX: Quip, Card Shark, Snowballs
FNGs: None
COUNT: 4
WARMUP:
Imperial walkers x20
Overhead arm claps x20
Don quixotic x20
Hairy Rockettes x20

THE THANG:
Care bear squared with sets of Burpees, absolutions, Mogels, and Carolina dry docks.

10 minutes of set of
50 Ssh
For every 5 sets of
5x merkins
10x squats
15 crunches
MARY:
Plank rotation
ANNOUNCEMENTS:
Bros and beers this Friday at 730 at 55 M St NW APT 101 Washington DC 20001, there will be a work out in Thanksgiving!
COT:
Trust in the Lord with all your heart.

Date: 2023-11-16
AO: thehighlands
Q: Spud
PAX: Spud, Katniss, Jag, Hard Knox, LTD, Defiance, Toolbox, greenhouse FNGs: None
COUNT: 8
WARMUP: 1.5 laps and then Willie Mays Hays, arm circles and sweet potato extractors.

THE THANG: 4 rounds of tabata. Each rounds of tabata consists of :50 exercise and :10 rest. 9 exercises per round and then rest for a minute.

1. HR Merkins
2. Crunchy Frog
3. Shoulder pretzels
4. Dips
5. Lunges
6. Shoulder taps
7. American Hammers
8. Squats
9. Can’t remember

MARY: done throughout
ANNOUNCEMENTS: no Highlands on T Day
COT: no time, Q went over time.

Date: 2023-11-15
AO: ignite
Q: Major Payne
PAX: Legacy, Traveler, Kodak, Popeye, Elvis, Baracus, Goldfish FNGs: None
COUNT: 8
WARMUP: SSH, IW, WMH, Cherry Pickers, DownDogs

THE THANG: Mosey to the W&OD footbridge. 10 exercises 1-10 reps, rotate through, bear crawl 20 steps, then mosey across the bridge in between. 1. burpees
2. Big boy sit-ups
3. BWS
4. Merkins
5. side straddle hops IC
6. diamond push-ups
7. mountain climbers IC
8. lunges
9. flutter kicks IC
10. tuck jumps

Next round, start with 1 tuck jump, then 2 burpees, etc. Made it about halfway through before it was time to mosey back to the SP.

MARY: Nope

ANNOUNCEMENTS: Sign up now for the Spend Yourself 5K — Sunday, Nov 19, 8am https://runsignup.com/Race/VA/FallsChurch/SpendYourself5k

COT: This past weekend, YHC had the opportunity to lead GTE 44 in Wilmington, NC. One of the challenges offered up was for PAX to recite Teddy Roosevelt’s “Man in the Arena” excerpt to get his platoon out of carrying a coupon for the upcoming evolution. Two PAX accepted and completed the challenge, which was especially difficult given they had to do it in front of an audience in the middle of the night in the rain and cold — under pressure. It’s not easy to step up for these kinds of challenges (as YHC demonstrated), but we should all seek out opportunities to do something that takes us out of our element a bit. We grow ONLY when we stretch ourselves. Consider how you might stretch yourself today, physically or mentally. The growth will make you a better man.

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”