Date: 2025-12-08
AO: terrapin-station
Q: Ice Tea
PAX: 2 percent, Enron, Gherkin, Jenner
FNGs: None
COUNT: 5
WARMUP: SSH, Imperial walkers, Mountain Dews (AKA Hillbillies), Michael Phelps, Root Vegetable Extractors, Runners Stretch, World’s Greatest Stretch, DD, Cobra Kai
THE THANG:
Partner Work, cumulative reps:
100 OH Press
200 Bonnie’s
300 Merkins
PAX 1 works, PAX 2 Farmer carry out and back then switch Dora-style Together run a big lap
300 squats
200 curls
100 4-count flutters
Together run a big lap
100 tricep extensions
200 Toy Soldiers
300 LBC’s
Ran out of time during curls, so circled-up for Mary.
MARY: Flutter Kicks, Toy Soldiers & Dirty Dawgs
ANNOUNCEMENTS:
—Wreath-laying at Arlington National Cemetery this Saturday. —Happy Hour at Arlington location of Taqueria Poblano at 5pm on Friday., 12/19
COT: Isolation is the enemy of the mind. You’ll be hearing more this month from our Nantan about forming “Shield Lock” groups. Please consider forming a small group of F3 men to share the ups and downs of life in a confidential format. It’s all about sharing and combating loneliness and isolation.
Tags: terrapin-station, 2 percent, Enron, Gherkin, Jenner
F3 The Capital 