Date: 2024-12-11
AO: hoya-paxa
Q: Gherkin
PAX: Daaa Auditor, My Space
FNGs: None
COUNT: 3
WARM UP
SSH, Hillbillies, Imperial Walkers, Arm Circles, M. Phelps, Cherry Pickers, WMH, Down Dog, WGS, Cobra Kai
THE THANG
AMRAP – 4 sets of
45 seconds work and 15 seconds rest of the following 3 exercises 1 Goblet Squats
2 Coupon curls
3 Imperial Blocker
.
Bear-ly One Lap
Once around the track via
bear crawl, stopping every so often to perform Merkins, lunges, Bobby Hurleys and / or burpees.
MARY
More Merkins
ANNOUNCEMENTS
• Monthly challenge for January is burpees, which will culminate with AMBAB. Details to be worked out but block your calendars now for the last Saturday in January. • ARC in February
– New Friday AO – terrapin-station
COT
Alastair Humphreys has written a book titled “Micro Adventures”
Most of us can’t afford the time or cost to take a large adventure – like hiking the Appalachian trail – but we can find time for micro adventures.
– A microadventure is an adventure that is short, simple, local, cheap – yet still fun, exciting, challenging, refreshing and rewarding.
– Do them with your family
• Camp in your backyard
• Visit as many monuments as you can in 1 day (be sure to take a POL at each one) • Train together for a 5k, or 10k or half or whole marathon – F3 CSAUPs
• AMBAB
• ARC
• 9-11 stairclimb
• Visit a downrange AO
Tags: hoya-paxa, Daaa Auditor, My Space
F3 The Capital 