Category: Uncategorized

DATE: 2022-10-10
AO: Patriot
Q: Maj. Payne
PAX: Lazlo, bogey, Bone, Flipper, Lucius, 2 percent, Fish Fry, Big Short, CableGuy, Wedding Singer, Legacy, Wallace FNGs: None
COUNT: 13
Columbus Day/Indigenous Persons Day is a bit of a controversial holiday, so why not celebrate with a bit of a controversial beatdown? 13 PAX braved the gloom for a trip down recent memory lane of the IronPAX challenge. Yes, IronPAX is controversial. Why shouldn’t the PAX just do it all together? Why does it have to be a competition? Why aren’t some of the PAX not going all the way down on their coupon squats? To YHC, it is actually a great event worthy of reminiscence. It is an opportunity to push oneself as hard as possible. It’s a chance to become better than the day prior. And it’s another great day in the gloom with fellow PAX.

WARMUP: 10 x SSH, 10 x IW, 10 x LBACs front and rear, 10 x Merkins, 10 x BWS

THE THANG:
Week 0: THE FAT COE SANDWICH
Coe – 1 round:
20 thrusters
20 merkins
Brenton – 1 round:
100 foot bearcrawl out
100 foot burpee broad jump back
Perform 3 burpees and then 5 broad jumps

Week 1: Care Bear Squared

*Start at cone 1 and bear crawl to cone 2 and perform 25 air squats. *After squats, bearcrawl to the left to come 3 and perform 25 Merkins *After Merkins, reverse bearcrawl to cone 4 and perform 25 Big Boys *After Big Boys, bearcrawl to right to cone 1 and perform 25 Burpees

Week 2: Belle Ringer
5 ManMakers in the middle. Rifle carry to cone 2 and perform 10 “We’re Not Worthy”. Farmer carry back to center.
5 ManMakers in middle. Rifle carry to cone 3 and perform 15 Goblet Squats. Farmer carry back to center.
5 ManMakers in middle. Rifle carry to cone 4 and perform 20 Overhead Triceps Extensions. Farmer carry back to center.
5 ManMakers in the middle. Rifle carry to cone 5 and perform 25 KB Swings. Farmer carry back to center.
5 ManMakers in the middle. Rifle carry to cone 6 and perform 30 Curls. Farmer carry back to middle.

Week 3: 571 Mrs. Burns

20 Coupon Presses
20 Burpees
20 Curls
20 V-Ups
20 Goblet Squats
13 Man-Makers
400M Run

MARY: 25 x Flutter Kicks

ANNOUNCEMENTS: Cornhole tourney Oct 30. Check Slack for sign ups.

COT: This past weekend, YHC had the opportunity to serve as a cadre member for GTE 32 in Virginia Beach. It was an opportunity for PAX to push beyond their known limits, ultimately placing themselves into a position where they discovered that they could accomplish far more than they ever thought they could. There is an energy amongst the PAX, and it is an incredible thing to experience first hand. YHC believes the Holy Spirit is involved, but whatever your faith journey, it is truly incredible to witness. It reminded YHC of a quote: “Only to the extent that we expose ourselves over and over to annihilation can that which is indestructible be found in us.” — Pema Chodron, When Things Fall Apart: Heart Advice for Difficult Times (Shambhala Classics)

DATE: 2022-10-11
AO: Freestate
Q: Horshack
PAX: Deagle, Cannoli, Butter, ShowMe, Wildcat
FNGs: Brony
COUNT: 7
Warm Up
• SSH x 25 IC
• Imperial Walkers x 15 IC
• Carolina Dry Docks x 10 IC
• Mountain Climbers x 10 IC
• Plank jacks x 10 IC
• 2 laps with Karaoke on the sides
• Cherry Pickers x 15 IC
• Windmills x 15 IC

The Thang: The Escalator Returns
• Pax repeat a series of exercises, escalating up, per the following. • Burpees are OYO; other exercises are OMC:
a. 5 x Burpee, then a lap
b. Add 10 x Alternating Lunges OMC, then a lap
c. Add 15 x Coupon Curl OMC, then a lap
d. Add 20 x Squat OMC, then a lap
e. Add 25 x Dips OMC, then a lap
f. Add 30 x Upright Rows OMC, then a lap
g. Add 35 x Jump Overs OYO, then a lap

Mary
• Outlaws x 10 each direction IC
• Leg Lift Rosalitas x 20 IC
• Dying Cockroach x 15 IC
• Freddie Mercuries x 15 IC
• American Hammers x 10 IC
• Reverse Crunches x 15 IC
• Travolta Plank-o-rama

Announcements:
• Thirsty F3rd Thursday Oct 20, 6:30p at Irish Inn
• The Grunt – Sat Nov 12 – details TBD

COT:
• My dad, Dave “Pappy” Ritter would have been 90 years old this week. He passed away in 2014. I spent many years of my adulthood thinking of how I would distinguish myself from my father, what I would do differently, etc. After a while, it dawned on me that I was resisting – and not embracing – his wonderful values, attributes, and overall character. His favorite phrase – which is engraved on his gravestone – was “Love is the answer, what’s the question?” Thankfully I woke up before it was too late and spent a lot of great times with my dad and allowed his example, guidance, and love enter my heart.

DATE: 2022-10-11
AO: General
Q: XL
PAX: Yardbird, Hard Knox, Fairweather, Toolbox, Ice Tea
FNGs: None
COUNT: 6
WARMUP: Fellowship Lap over Gate, SSH, Overhead Press, LBAC, Michael Phelps, Imperial Walker, Willie Mays Hays, Cherry Pickers, Downward Dog, Cobra Kai THE THANG: Toss a CornHole beanbag to each 10 yd marker.
Alternated Lunge or Bear Crawl to beanbag. PAX closest to the yardline got to rest, everyone else did 1-10 Burpees (increasing at each yardline). Everyone then did exercises before the next throw, 10 x Merkins at the 10 yd line, 20 x Freddie Mercury, 30 x Squats, 40 x Flutter Kicks, 50 x SSH, 40 Ab (20 Plank Jacks / 20 WWIs), 30 x Squats, 20 x Freddie Mercury, 10 x Merkin (IC) – Finished with 10 Burpees at goal line. Ran a fellowship lap and did 2 rounds of Dips and Derkins. MARY: Flutter Kicks, Dirty Dogs, Merkins
ANNOUNCEMENTS: None
COT: Q has alot of change going on, but is thankful for the Sovereignty of God and his new F3 brothers. Someone in F3 has gone through what you are going through, someone is in it with you, and you are going through something one of your F3 brothers will go through (and need your help with).

DATE: 2022-10-10
AO: Horizon-Ao
Q: Disco
PAX: citrus, Kodiak, Median, Poe
FNGs: Attaché, Gerkin
COUNT: 7
WARMUP: SSH, R Walker, M humpers, C pickers, WMH, worlds great stretch, fellowship lap
THE THANG: 1 group coupons while the other plays the hole on the mosey. Flapjack. 1st Hole – Center circle. Coupon: side step curls
2nd: lacrosse Goal; rows
3rd: back to starting goal; kettlebell swings
Switch from golf to frisbee golf
4th: out; overhead coupon lunge walk
5th: across; Murder bunnies
6th: back; 3 step coupon squat
Switch back to golf
7th: goal; Merkins/gravediggers;blockees
8th: lacrosse goal; t stabilizer, pull throughs
DNF
MARY: x rays, j Lo, flutters
ANNOUNCEMENTS:
COT:

DATE: 2022-10-08
AO: Freestate
Q: Winston
PAX: Butter, ShowMe, Cannoli, Magoo, Disco, Wildcat, Horshack FNGs: Birdman, D&D
COUNT: 10
WARMUP: SSH, bear crawl – crawl bear, etc

THE THANG:

5K loop around the C&O Canal Tow Path, interspersed with burpees, five squats, five merkins. Increase by one burpee every two minutes.

MARY:

Flutters alternating long/slow and short/fast x 40 IC
Breakdancers x 10 IC
Stretching

ANNOUNCEMENTS:
Thirsty F3rd Thursday Oct 20th 6:30p Irish Inn.
Grunt November 12 – details TBD

COT: