Date: 2025-05-21
AO: horizon-ao
Q: Gherkin
PAX: Kodiak, Purple Rain, Fish Fry, Attache’, Disco, Old Bay FNGs: None
COUNT: 7
WARMUP
SSH, arm circles, IWs, Hillbillies, Michael Phelps, Abe Vagota, Cherry twists, Willie Mays Hays, down dog, worlds greatest stretch
THE THANG – F3 SPEED Cornhole
Rules:
• Broke into teams
• The throw line is 10 yards from the exercise line and the boards are 7 yards from the throw line. • PAX take turns throwing while the others exercise
• The 1st PAX from each team bear crawls from exercise line to the throw line, throws 4 bags, notes his score, picks up all 4 of his bags, drops them at the throw line and runs back to his team. • That team then moves on to the second exercise in the set.
• Repeat until a team has scored 13 or more. (3 points for bags through the hole, 1 point for each bag on the board, learners are 0) • Alternate between exercise sets A and B.
• Winners run, losers do burpees
Exercises:
Set A – Merkins, Monkey Humpers, American Hammer, Burpees
Set B – No Cheat Merkins, Bobby Hurleys, Mountain Climbers, Burpees
MARY
LBCs, American Hammer, Flutter Kick, Dirty Donkeys
ANNOUNCEMENTS
• The Murph Challenge is this coming Monday, Memorial Day at George Mason • Boneathon Saturday May 31st
• Terrapin Station – Monday beatdowns start Monday June 2
• Convergence is Saturday June 7th at Roosevelt Island. Multiple Qs
COT
• YHC’s 54th birthday is this week.
• As I’ve grown older, I’ve learned that not all friendships are equal. The best people to surround yourself with are people who celebrate your progress, challenge your thinking, and push you to be your best self—even when it’s uncomfortable.
• Good friends support you, but the best friends stretch you. They’ll call you out when you’re slacking, not to tear you down, but because they believe you’re capable of more. They’re the ones who clap the loudest when you win. They’ll push you to apply for the job you don’t think you’re qualified for. They’ll nudge you toward the right kind of relationship, not just the convenient one. They’ll remind you of who you are when you forget.
• I want to surround myself with people who inspire me—people who make me want to level up, not just fit in. That’s why I love F3 – leave no man behind and leave no man where you found him. You guys inspire me.
Tags: horizon-ao, Kodiak, Purple Rain, Fish Fry, Attache’, Disco, Old Bay
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