Date: 2026-05-27
AO: Horizon
Q: Gherkin ,
PAX: 3 mile, Gherkin, Disco, SPINAL TAP, Kodiak, Purple Rain, Kombucha FNGs: None
COUNT: 7
WARMUP
SSH, IWs, Hillbillies, Moroccan Nightclubs, Cherry twists, Willie Mays Hays, down dog, worlds greatest stretch THE THANG –
10 Minute EMOM
– Odd Minutes: 25 squats & AMRAP Merkins
– Even Minutes: 25 squats & AMRAP WWII
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.
– 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 25 or more. (3 points for bags through the hole, 1 point for each bag on the board, learners are 0). – Rotate through exercise sets.
– All teams did burpees equal to the number of points the last place team was under 25. If no team reached 25, we all did an additional 3 penalty burpees. Exercises:
Set A – American Hammer, Mucho Leggos, WWII
Set B – No Cheat Merkins, Bobby Hurleys, LBC
Set C – Wide Arm Merkins, Squats, American Hammer
MARY
J Los, Flutter kicks, LBCs
ANNOUNCEMENTS
– Pop-up AO with post beerateria this summer on Thursday nights in Arlington. Check the #the_night_owl channel. – 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
Grateful for this AO and the consistency of the men here. It’s important to have a group you can count on to push you and help make you better
F3 The Capital 