Date: 2024-12-19
AO: freestate
Q: Gherkin
PAX: Pigeon, Deagle, Dungeon Master, FIFA (F3 The Capital), Horshack, Bluto, Bachelor, Cannoli, Shepard FNGs: None
COUNT: 10
WARM UP
SSH, Hillbillies, Imperial Walkers, Arm Circles, M. Phelps, Cherry Pickers, WMH, Down Dog, WGS, Cobra Kai
THE THANG
F3 Craps
– PAX take turns being the Shooter
– On the come-out roll, if a 2,3,7,11 or 12 is rolled, all PAX perform 5 burpees and next pax becomes the Shooter.
– If a 4,5,6,8,9 or 10 is rolled, that number becomes the point, the exercise associated with that number is the exercise for that round, and the Shooter continues to roll until he rolls the Point or craps out. – If the Point is rolled, all PAX win and perform that round’s exercise – If the Shooter craps out, all PAX perform that round’s exercise plus 5 burpees
Exercises:
4 – 15 Mountain Climbers (IC),
5 – 20 Coupon Squats,
6 – 10 Thrusters,
8 – 20 Merkins,
9 – 20 Coupon Curls,
10 – 15 Overhead Press
MARY
American Hammer, Flutter kicks, LBCs
ANNOUNCEMENTS
• Thirst Thursday is tonight at inn at Glenn Echo – don’t forget your white elephant gift! – Monthly challenge for January is burpees (100 per day),
• AMBAB – last Saturday in Jan.
• ARC in February
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) – Do them with F3
• AMBAB, ARC, 9-11 stair climb
• Monthly Challenges
• Visit a downrange AO
Tags: freestate, Pigeon, Deagle, Dungeon Master, FIFA (F3 The Capital), Horshack, Bluto, Bachelor, Cannoli, Shepard
F3 The Capital 