Date: 2025-05-19
AO: hamilton
Q: Traveler
PAX: Goldfish, Popeye, Enron, Legacy, Jenner, Obadiah, Ice Tea, citrus, Jag FNGs: None
COUNT: 10
WARMUP: Various warmup things, followed by a fellowship lap with brief stops for BWS, Merkins, and Carolina Dry Docks
THE THANG: 3 rounds of soccer field quarter pounders. Each round consisted of:
– Bear crawl to 18yd box, perform 25 of an exercise, then crawl bear back to end line. – Bunny hop to midfield, perform 50 of an exercise, bunny hop back to end line. – Skip to far side 18yd box, perform 75 reps, then skip back. – Sprint to opposite end line, perform 100 reps, then skip back.
Round 1: 25 hand release merkins, 50 BWS, 75 LBCs, 100 calf raises.
Round 2: 25 ranger merkins, 50 monkey humpers, 75 overhead press (brief pause for visualization of Round 3), then 100 flutter kicks
Round 3: 15 burpees, 30 copperhead squats, 45 overhead/seal claps, 60 American Hammers
MARY: Penguin crunches, Freddie mercuries, and planks
ANNOUNCEMENTS: Murph, Bonathon, Convergence, Pick up Soccer (0700 Tuesday)
COT: One (of many) lessons YHC has learned in 9 months of fatherhood: the value of being “present.” I have a desire to multi-task and be productive, but my son just wants me to be attentive and present with him. I’m striving to be more present not just with him, but with all my relationships.
Tags: hamilton, Goldfish, Popeye, Enron, Legacy, Jenner, Obadiah, Ice Tea, citrus, Jag
F3 The Capital 