Date: 2025-04-14
AO: hamilton
Q: 2 percent
PAX: Popeye, Traveler, Gherkin, Ice Tea, Legacy, Hard Knox
FNGs: None
COUNT: 7
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Itty Bitty Arm Circles; Willie Mays Hays; Michael Phelps; Downward Dog; Don Quixote’s; World’s Greatest Stretch.
THE THANG: Murph Prep
Group Dora – 2 teams of PAX each collectively performed 100 pull ups, 200 Merkins, 300 Body Weight Squats and alternated between runs up and down the hill, then
3 rounds of Step Ups – 10 IC & Dips – 20
Mosey’d around the perimeter stopping for Bird Dog Merkins – 10, Alternating Shoulder Taps – 20 , Calf Raises – 20
90 Degrees Wall Sits – arms raised while each PAX counts down from 10
Mike Tysons – 10
MARY: Slow Freddie Mercury’s, Bird Dogs, Dirty Dogs, Nolan Ryan’s
ANNOUNCEMENTS: Iron Sharpens Iron – 7:30pm tonight at Gherkin’s place, Happy Hour 4/24, Rebuilding Together 4/26, The Murph 5/26 0700 GMU campus pull up bars, Bone-A-Thon 3/31, Convergence 6/7
Tags: hamilton, Popeye, Traveler, Gherkin, Ice Tea, Legacy, Hard Knox
F3 The Capital 