Date: 2025-04-07
AO: hamilton
Q: bogey
PAX: Legacy, Lazlo, Goldfish, Spud
FNGs: None
COUNT: 5
WARMUP: SSH, IW, HB, MNC, MP, CP, DDog, Kobra Kai
THE THANG: 4 rounds of 4-ct exercises at 14-reps each, various modes of travel between each round.
Round 1
14 Merkins IC
14 Copperhead coupon squats IC
14 Blockees
Mosey to opposite endline
10x shoulder taps IC
Mosey to midline
10x mtn climbers
Mosey return to start
Round 2
14 Merkin Jacks IC
14 Imperial Squat Walkers IC
14 Blockees
Mosey to midfield, hold
Bearcrawl to endline, hold
10x shoulder taps IC
Return mosey
Round 3
14 Knerkins/Chuck Norris IC
14 Monkey humpers IC
14 Blockees
Mosey to opposite endline
10x shoulder taps IC
Mosey to midfield
Bearcrawl to start
Round 4
14 T-Merkins IC
14 Copperhead coupon squats IC
14 Blockees
10x mtn climbers IC
10x shoulder taps IC
Batwings (keep arms up until Recover)
20 LBACs IC forward, 1x 10-ct
20 LBACs IC reverse, 2x 10-ct
20 Seal Claps IC, 3x 10-ct
20 Overhead Claps IC, 4x 10-ct
MARY: 54 flutter kicks IC
ANNOUNCEMENTS: 2F E-W gathering in Falls Church in April, Murph Memorial Day, June Convergence
COT: On Sunday, YHC witnessed his 11-yo gymnast compete in a meet in which she did not medal, and (again) was the only gymnast on her team not to medal. Needless to say she was devastated. This scenario has played out multiple times this year and last. And yet his 11-yr old picks herself up and gets back to work. She is building resilience. YHC is building resilience and believes this is a life-long process. YHC shared 5 pillars of resilience (self awareness, mindfulness, self care, positive relationships, & purpose) and pointed to F3 as a means of building resilience. YHC thanked the HIMs for showing up in the rain and gloom in an effort to become better men to face the challenges that life throws their way. Well done, men!
More from resilience post:
✔Self Awareness is having a clear perception of who you are. ✔Mindfulness is a state of active, open attention on the present.
✔ Self care is our ability to function effectively in the world while meeting the multiple challenges of daily life with a sense of energy, vitality, and confidence.
✔Positive Relationships are the bonds we have with others, creating a happier and more fulfilled, supported, supportive, and connected life.
✔Purpose is a recognition that we belong to and serve something bigger than ourselves. Our purpose helps to shape the mindset and attitude we have toward others and the events we experience.
Tags: hamilton, Legacy, Lazlo, Goldfish, Spud
F3 The Capital 