Date: 2025-11-13
AO: hoya-paxa
Q: Gherkin
PAX: Trademark
FNGs: None
COUNT: 2
WARM UP
SSH, Imperial Walkers, arm circles, WMH, Down Dog, WGS, Cobra Kai
THE THANG
Mosey to the front of the hospital and bear crawl and lunge walk around the sidewalk with 10 burpees at 4 points along the way. Mosey through campus down to the Cooper Field stadium.
At the stadium, run each aisle of the steps to the other end of the stadium and then repeat running back to the beginning.
On the field, run backwards to the 25, sprint to the other 25 and run backwards to the goal line. Repeat 6 times.
Leave the stadium and mosey back to the AO. On the way, say good morning to each person we see. If they say good morning back, we keep running. If they don’t, we stop and do 5 burpees. Also make occasional stops for 10 deconstructed burpees (10 merkins, 10 squat thrusts and 10 squat jumps).
MARY
War hammers (4 count exercise, WWII situp into an american hammer) Box cutters, flutter kicks
ANNOUNCEMENTS
• F3 Holiday Bowl – Touch Football, Saturday 12/6, East v West • Charlie Brown Thanksgiving at #ignite Wed Nov 19
COT
YHC spends most of thr year worrying and planning about the future. This time of the year is a great time to be present, live in the moment and be thankful.
Tags: hoya-paxa, Trademark
F3 The Capital 