Date: 2024-09-30
AO: hamilton
Q: Gherkin
PAX: Defiance, Jag, Peanuts, Popeye, Legacy
FNGs: None
COUNT: 6
WARM UP
A lot of stuff, YHC is old and still stiff from IPC on Friday
THE THANG
• 3 sets of 11 exercises
• AMRAP for 50 sec, 10 sec rest
• 1 minute rest between sets
Set 1
1. No Cheat Merkins
2 Sit-up with overhead press
3 Goblet Squats
4 Blockies
5 No jump Shoulder Taps
6 Lunge w/ coupon (alt legs)
7 Coupon Curls
8 Toe Taps
9 Coupon Pull Through
10 No Surrenders
11 Overhead Press
Set 2
12 Hand Release Merkins
13 LBCs
14 Bobby Hurleys
15 Dancing Crab
16 Toy Soldiers
17 Curtsy Lunge w/ coupon
18 Chest Press
19 Plank Jacks
20 Dirkins
21 Dips
22 No jump Burpees
3rd verse, same as the 1st
MARY
American Hammer
Flutter kicks
ANNOUNCEMENTS
• The Grunt
• Hike
• Parade
COT
• Today is my 2nd anniversary at F3. So grateful for all 3 of the Fs and to be surrounded by men who continue to push, inspire and help me improve myself.
Tags: hamilton, Defiance, Jag, Peanuts, Popeye, Legacy
F3 The Capital 