Date: 2026-05-04
AO: Terrapin Station
Q: Gherkin ,
PAX: Gherkin, Groundhog, Enron, Ice Tea, Ripcord
FNGs: None
COUNT: 5
WARMUP
SSH, IWs, Hillbillies, Michael Phelps, Cherry twists, Willie Mays Hays, down dog, worlds greatest stretch THE THANG –
Murph Prep – DORA style
– Mosey to the jungle gym and break into 3 groups
– Each group starts at a separate station. Station 1 = 5 Pull ups, Station 2 = 10 Merkins, Station 3 = 15 squats
– When the timer starts, each pax has 20 seconds to do the exercise for that station. – After 20 seconds, each pax has a 10 second break to rotate to the next station – Repeat until each pax has rotated through each station 15 times. F3 SPEED Cornhole
Rules:
– Break into 2 teams
– The throw line is 10 yards from the exercise line and the boards are 7 yards from the throw line.
– All PAX begin performing the first exercise of Set A while one 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 next exercise in the set and the second pax repeats the process.
– The process is repeated until a team has scored 21 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.
Exercises:
Set A – Merkins, Mucho Leggos, American Hammer, Burpees
Set B – No Cheat Merkins, Bobby Hurleys, Mountain Climbers, Burpees
MARY
LBCs
ANNOUNCEMENTS
– Pop-up AO with post beerateria starting Thursday nights in Arlington – The Murph Challenge Memorial Day at George Mason
– Boneathon Saturday May 31st
– Convergence is the first Saturday of June at Roosevelt Island
COT
Grateful for F3 as YHC is coming up on 55.
F3 The Capital 