Date: 2024-03-18
AO: hamilton
Q: Legacy
PAX: Jag, Strange Brew, Gherkin, Defiance, 2 percent, Hobbyhorse FNGs: None
COUNT: 7
WARMUP: SSH, Imp Walker, Hill Billy, R-V-E (that’s what it is), Phelps, Willy Mays Hayes,
THE THANG: Pearls on String, Sort of, Merkins, Mosey, Bobby Hurleys, go to pull up bars and rotate groups, toe taps for one group and the other group does max pull ups, 3x, go over to bleacher area for a series of Merkins (20) and step ups, then Bulgarian Split Squats and Shoulder Taps (3x rounds of each sequence at the stands area), then a Bear Crawl Dora with 100 merkins, 100 WWIIs, and 100 squats MARY: Flutters (30), LBCs (50)
ANNOUNCEMENTS: we will DISSEMINATE WIDELY on our soft launch–SiteQ is out next week but one of the PAX will pick up and workout will take place, Look at channels for discussion of the Murph and Convergence on June 1
COT: YHC is coming up on 2 year anniversary of doing F3. So much gratitude. Where would YHC be if Major Payne had not taken the time to post a flyer at Horizon. SYITG!
Tags: hamilton, Jag, Strange Brew, Gherkin, Defiance, 2 percent, Hobbyhorse
F3 The Capital 