Date: 2024-03-22
AO: thepatriot
Q: bogey
PAX: Lazlo, Strange Brew, citrus, Legacy, Ice Tea, Boardwalk, CableGuy, Shake ‘N’ Bake, Short Rib, Popeye, Groundhog, Smokey, Sunshine, Flipper FNGs: None
COUNT: 15
Music by BlackBerry Smoke Radio
WARMUP: 7 burpees (thanks citrus), SSH, IWs, HBs, Moroccan Nightclubs, MPs, cherry pickers, WMH, DownDog, Kobra Kai
THE THANG: 4 rounds of 3 exercises, all reps IC, run a lap between each round.
Round 1
15 T-Merkins
15 Copperhead squats
15 American Hammers
Run a Lap
Round 2
15 Burpees
15 Imperial Squat Walkers
15 Box Cutters
Run a Lap
Round 3
12 Peter Parker Merkins
15 Forward Lunges
20 Shoulder Taps
Run a Lap
Round 4:
15 Chuck Norris/Knerkins
15 Reverse Lunges
15 Mountain Climbers
Run a Lap
50-yd bearcrawl to goal line, jog back to the 50yd line,
Bat Wings (all IC) – hold arms up until recover. 20 LBACs forward, hold for 1x 10-count, 20 LBAC’s reverse, hold for 2x 10 count, 20 seal claps, hold for 3x 10 count, 20 overhead claps, hold for 1x 10 count. Recover.
MARY: see Bat Wings
ANNOUNCEMENTS: check out new #hamilton AO, Mondays 0530 (you’ll be glad you did), convergence June 1 at Roosevelt Island, Boneathon
COT: YHC shared he recently completed a heavy ruck challenge with Hightower. Proper training and preparation helped achieve the goal and not get hurt in the process. YHC also shared that his daughter is back in the hospital, and the family is trying to figure out next steps. No amount of preparation is enough for these sorts of family events, but F3 (and particularly the men of F3) has helped YHC meet the moment and lead his family throughout this difficult season. The men of F3 show up in the gloom to do hard things so we are prepared to handle the hard things when they come into our lives. (And they do.) YHC also shared that his heavy challenge training isolated him from the regular F3 beatdowns, and he expressed thanks to be back in the gloom with the HIMs of The Capital Region. Thank you, men.
Tags: thepatriot, Lazlo, Strange Brew, citrus, Legacy, Ice Tea, Boardwalk, CableGuy, Shake ‘N’ Bake, Short Rib, Popeye, Groundhog, Smokey, Sunshine, Flipper
F3 The Capital 