Date: 2024-05-14
AO: atlantis
Q: Gherkin
PAX: Hammerhead, Infinity, Windtalker, True North, Forceps
FNGs: None
COUNT: 8
WARMUP
SSH, arm circles, IWs, Hillbillies, Cherry Picker, Willie Mays Hays, down dog, worlds greatest stretch
THE THANG – F3 Cornhole
Rules:
• Break into 2 teams (ideally 3 to 5 PAX per team)
• The throw line is 10 yards from the exercise line and the boards are 9 yards (regulation distance) from the throw line.
• The 1st PAX from each team travels (bear crawls) from exercise line to the throw line, throws 4 bags, picks up all 4 of their bags and runs back to their team and hands off to the next thrower.
• Repeato until a team has scored 13 or more. (3 points for bags through the hole, 1 point for each bag on the board, learners are 0) Scoring:
• Each team’s score is their cornhole score PLUS their Exercise Score (Exercise Score = avg # of reps each team completed) Winners and Losers Rewards:
• The winning team sprints width of field and back while losing team(s) does burpees
• The winning team blindly selects 2 exercises from the box for the next round and keeps one and gives the other to the other team(s)
MARY
LBCs
ANNOUNCEMENTS
– Special atlantis workout this Friday, 5/17 0600
– Boneathon Memorial Day weekend, see Boneathon channel for more details – The Murph challenge on Memorial Day, see memorial-murph-wod for details
– Region wide F3 convergence on Roosevelt Island on 6/1 with special guest Major Payne
COT
• This workout included math on purpose
• Fitness is a huge part of F3, but fitness is more than physical. We need to stay mentally sharp as well, so don’t forget about mental fitness. • Do stuff that keeps your mind sharp – puzzles, learn a language, even math.
Tags: atlantis, Hammerhead, Infinity, Windtalker, True North, Forceps
F3 The Capital 