Date: 2025-11-10
AO: hamilton
Q: Gherkin
PAX: Legacy, Sloop, Jag, bogey, Greenpeace, Goldfish
FNGs: None
COUNT: 7
WARM UP
SSH, Imperial Walkers, arm circles, WMH, Down Dog, WGS, Cobra Kai
THE THANG
Tammy Wynettes
One Pax performs 10 reps of the “timer” exercise while the other Pax performs the other exercise until Pax 1 completes 10 reps of his exercise. Pax switch exercises with Pax 2 performing 10 reps of the timer exercise. Continue until each PAX has performed 100 reps of the timer exercise.
• Coupon Squats & No Cheat Merkins (timer)
• Big Boy Situps (timer) & Coupon Swings
AMRAP
– 3 sets of 3 exercises
45 seconds work & 15 seconds rest
30 second rest in between sets
1 Mucho Leggos
2 Calf Raises
3 Bobby Hurleys
MARY
No time
ANNOUNCEMENTS
• F3 Holiday Bowl – Touch Football, Saturday 12/6, East v West • Charlie Brown Thanksgiving at #ignite Wed Nov 19
COT
250 years ago today (November 10 1775), in Philadelphia PA, the Continental Marine Corps (later the US Marine Corps) was formed, making it older than the US itself. Their first raid was of a British weapons cache in the Bahamas in March 1776, 4 months after they were formed. Since then they have served and fought in every major conflict – usually the first to arrive and the last to leave. YHC is humbled and grateful for their sacrifice, commitment and selfless service. Happy Birthday and Semper Fidelis.
Tags: hamilton, Legacy, Sloop, Jag, bogey, Greenpeace, Goldfish
F3 The Capital 