Date: 2026-08-22
AO: Downrange
Q: Gherkin ,
PAX: Gherkin, Bilbo, James aka ‘Swinging Richard’
FNGs: None
COUNT: 3
WARM UP
Side straddle hop, Imperial Walkers
Arm Circles, Michael Phelps
Cherry Pickers, WGS, Down Dog Cobra Kai
THE THANG
F3 Craps
– PAX take turns being the Shooter
– On the come-out roll, if a 2,3,7,11 or 12 is rolled, all PAX perform 5 burpees and the next pax becomes the Shooter.
– If a 4,5,6,8,9 or 10 is rolled, that number becomes the point, the exercise associated with that number is the Point Exercise, and the Shooter continues to roll until he rolls the Point or craps out.
– Every roll, the PAX perform the number of reps of the Point Exercise equal to the number on the dice.
– If the Point is rolled, all PAX win, no exercise is performed, and the next pax becomes the Shooter.
– If the Shooter craps out by rolling a 7 before timing the point, all PAX perform 5 burpees Exercises:
– 4 – Overhead Press
– 5 – Thrusters
– 6 – Coupon Curls
– 8 – Coupon Squats
– 9 – Mucho Leggos
– 10 – Bobby Hurleys
PIG
– PAX take turns blindly drawing a slip with an exercise & 2 numbers. The high number is the max number of reps of that exercise and the low number is the min number of reps. The actual number is determined by rolling a die.
– Round 1: the PAX who chose the slip rolls a die and deducts that amount from the max number of reps required.
– The HIM can either stop and lead the PAX in that many reps of the exercise or be a pig and move on to round 2.
– Round 2: He rolls again and if the die lands on a 6 or 1, the round is over and all PAX perform the max number of exercises. Otherwise, he deducts the amount on the die from the last round’s total and chooses to either lead the PAX in the exercise or be a pig and keep rolling. – Repeat until a 6 or 1 is rolled or until the minimum number of reps is reached MARY
Flutter kicks witha coupon, American Hammer, LBCs
ANNOUNCEMENTS
* 9/11 stairclimb at Art Museum steps in Philly
* Iron Pax starts in about a week
COT
Prayer requests
F3 The Capital 