Date: 2024-10-14
AO: hamilton
Q: Gherkin
PAX: AI, Defiance, Legacy, Peanuts, Popeye
FNGs: None
COUNT: 6
WARM UP
Side straddle hop, Imperial Walkers
Arm Circles, Michael Phelps
Cherry Pickers, WGS, Down Dog Cobra Kai
THE THANG
In the preblast, YHC asked the pax to show up with a weighted vest or backpack with a few pounds stuffed in it. Since Toolbox wasn’t here, there was a 100% compliance rate.
3 sets of exercises with 45 seconds of work and 15 seconds of rest, while wearing a weighted vest. 1 minute of rest between sets
Set 1
1 Merkins
2 Shoulder Taps
3 Tempo Merkins
4 High Plank
5 No cheat merkins
6 Tempo squats
7 Lunges – left leg
8 Lunges – right leg
9 Calf Raises
10 Al Gore
11 Side Plank Left
12 Side Plank Right
Set 2
13 Wide Arm Merkins
14 Shoulder Taps
15 Diamond Merkins
16 High Plank
17 Merkin & Rotation
18 Back Lunge – Right Leg
19 Back Lunge – Left Leg
20 Calf Raises
21 Al Gores
22 Tempo Squats
23 Low Plank
24 High Plank
Set 3
25 Staggered Merkins
26 Shoulder Taps
27 Hand Release Merkins
28 High Plank
29 Hindu Merkins
30 Curtsey Lunge Left
31 Curtsey Lunge Right
32 Tempo Squats
33 Calf Raises
34 Al Gore
35 American Hammer
36 Low plank
MARY
See above
ANNOUNCEMENTS
Grunt on 11/9, 7am to about 9am at Lincoln Memorial
Old Rag hike in 2 weekends
COT
A lot of people say, “I’d like to lose a few pounds” but don’t prioritize it because they think a few pounds is not really that big of a deal. But as the pax experienced, even a few extra pounds makes exercises we all do on the regular, significantly harder.
Hopefully this will motivate us to either lose those few pounds that we’ve been wanting to lose or stay disciplined to not put them back on – especially as the holiday season approaches.
Finally, YHC hopes that it gives us more empathy to FNGs and guys we are trying to EH – this stuff gets significantly harder and can be intimidating, especially if they have a few extra pounds – YHC will work to be more encouraging and understanding.
Tags: hamilton, AI, Defiance, Legacy, Peanuts, Popeye
F3 The Capital 