Date: 2026-05-14
AO: The Highlands
Q: Gherkin ,
PAX: Katniss, Gherkin, LTD
FNGs: None
COUNT: 3
WARMUP
SSH, IWs, Hillbillies, Michael Phelps, Cherry twists, Willie Mays Hays, down dog, worlds greatest stretch THE THANG –
10 Minute EMOM
– Odd Minutes: AMRAP squats & AMRAP Merkins
– Even Minutes: AMRAP squats & AMRAP WWII
F3 SPEED Cornhole
Rules:
– work as a team
– 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.
– As each team’s thrower returns to throwing, that team 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). – Rotate through exercise sets.
– Losing team does burpees equal to the number of points they lost by Exercises:
Set A – Merkins, Mucho Leggos, WWII
Set B – No Cheat Merkins, Bobby Hurleys, LBC
Set C – Wide Arm Merkins, Squats, American Hammer
Set D – Shoulder Taps, Alternating Lunges, Freddy Mercuries
MARY
J Los, Flutter kicks, LBCs
ANNOUNCEMENTS
– Pop-up AO with post beerateria this summer on Thursday nights in Arlington. First one is tonight! Check the #the_night_owl channel. – The Murph Challenge Memorial Day Monday at George Mason
– Boneathon Saturday May 31st – sign up so Bone can make you a t-shirt – Convergence is the first Saturday of June (6th) – 0700 at Roosevelt Island. COT
– YHC’s 55th birthday is this month.
– 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.
F3 The Capital 