Date: 2025-04-25
AO: terrapin-station
Q: Summit
PAX: Fitz-Hume, Enron, Goldfish, Gherkin, Flipper, CableGuy, Anchorman, Hobbyhorse, meister, Ice Tea, Big Short FNGs: None
COUNT: 12
WARMUP: All IC…SSH, Imperial Walkers, Hillbillies, Michael Phelps, WMH, Cherry Pickers, Downward Dog, WGS
THE THANG:
– Tempo Work on Bench: All IC tempo count
– Bulgarian Split Squats
– Squats
– Durkins
– Valley 1.0
– Rotate Murder Bunnies and Block & Bears (intervals of 25) stopping for Coupon Plank Jacks (IC) while proceeding across the wet and grassy field to the hill. – Mountain
– Jacobs Ladder-At bottom of hill Blockees and at top of hill Goblet Squats….starting at 7 reps..then rifle carry coupon up hill….and farmer carrying coupon down the hill…decrement…7-6-5-4-3-2-1. – Valley 2.0
– Return to parking lot..in same manner as Valley 1.0 but stopping for either American hammers or Flutter Kicks (IC) after the 25 intervals.
MARY: All IC…Leg Lifts, LBCs, moment of solitude/gratitude to “Take Me Home Country Roads” by John Denver.
ANNOUNCEMENTS: Boneathon, Convergence, Murph and all best wishes to the 15 HIM on the App Trail hike this weekend.
COT: YHC shared that region in NJ where he started just celebrated 3 year anniversary. Shared again F3 story that those HIM played a role in lifting him out of deep darkness. When YHC came to Capital Region a year ago…coming home…immediately found a group of HIM who have continued to bless him. YHC expressed gratitude to the PAX.
Sad Clown Syndrome is a thing. Look for those HIM in our midst who may be hurting, the Kotters, etc. and be there for them and also to EH others who also might find F3 as transformative as it has been for YHC.
Have a blessed weekend.
Tags: terrapin-station, Fitz-Hume, Enron, Goldfish, Gherkin, Flipper, CableGuy, Anchorman, Hobbyhorse, meister, Ice Tea, Big Short
F3 The Capital 