Date: 2024-10-22
AO: freestate
Q: Gherkin
PAX: FIFA (F3 The Capital), Bachelor, Horshack, Dungeon Master FNGs: None
COUNT: 5
WARM UP
SSH, Hillbillies, Imperial Walkers, WMH, Down Dog, WGS, Cobra Kai
THE THANG
• 3 sets of 11 exercises
• AMRAP for 50 sec, 10 sec rest
• 1 minute rest between sets
1 No Cheat Merkins
2 Chest Press w/ raised legs
3 Goblet Squat
4 Blockies
5 Shoulder Taps
6 Lunge w/ coupon (alt legs)
7 Coupon Curls
8 Toe Taps
9 Imperial Blockers
10 No Surrenders
11 Overhead Press
12 Hand Release Merkins
13 Shoulder Taps
14 Bobby Hurleys
15 Dancing Crab
16 Toy Soldiers
17 Curtsy Lunge w/ coupon
18 Chest Press
19 Coupon Plank Jacks
20 Dirkins
21 Dips
22 Mountain Climbers
3rd verse, same as the 1st
MARY
American Hammer, Flutter kicks
ANNOUNCEMENTS
• The Grunt – Saturday Nov 9, 7am, meet at the Lincoln Memorial • Old Rag Hike this Saturday
COT
YHC has spent the past year visiting many of the other AOs in the area. We are blessed to have so many within a short drive and YHC has felt welcomed at all of them. They are filled with great guys who are there not only to workout but to support one another. While continuing to post at Freestate, YHC encourages you to explore some of the other nearby AOs on other days of the week – you will not be disappointed by the other guys you meet.
Tags: freestate, FIFA (F3 The Capital), Bachelor, Horshack, Dungeon Master
F3 The Capital 