Now Eligible For 40k/IRA Catch Up Contributions

Date: 2026-09-08
AO: The General
Q: 2 percent ,
PAX: Boardwalk, 2 percent, Trademark, Roulette, Summit, Hard Knox, Hops, citrus, @SaigonSam FNGs: None
COUNT: 9
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Itty Bitty Arm Circles; Moroccan Nightclubs; Don Quixote’s; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch, 30 second OYO Stretch.

THE THANG: 5 ROUNDS of the below exercises on the football field. In between each round we went to the Pull Bar.

ROUND 1 — 10-YARD LINE
– 10 Spider-Man merkins
– 10 squats
– 10 flutter kicks
– 10 mountain climbers
– 10 pull-ups each (conveyor belt) *
– *WHILE WAITING FOR THE BAR
– 10 dips
– 10 air squats

ROUND 2 — 20-YARD LINE
– 10 Spider-Man merkins
– 10 squats
– 10 flutter kicks
– 10 mountain climbers
– 10 pull-ups each (conveyor belt) *
– *WHILE WAITING FOR THE BAR
– 10 dips
– 10 air squats

ROUND 3 — 30-YARD LINE
– 10 Spider-Man merkins
– 10 squats
– 10 flutter kicks
– 10 mountain climbers
– 10 pull-ups each (conveyor belt) *
– *WHILE WAITING FOR THE BAR
– 10 dips
– 10 air squats

ROUND 4 — 40-YARD LINE
– 10 Spider-Man merkins
– 10 squats
– 10 flutter kicks
– 10 mountain climbers
– 10 pull-ups each
– *WHILE WAITING FOR THE BAR
– 10 Shoulder Taps (IC)
– 10 American Hammers (IC)

ROUND 5 — 50-YARD LINE
– 10 Spider-Man merkins
– 10 squats
– 10 flutter kicks
– 10 mountain climbers
– 10 pull-ups each (conveyor belt) *
– *WHILE WAITING FOR THE BAR
– 10 Shoulder Taps (IC)
– 10 American Hammers (IC)

MARY: 50 second Low Plank, 50 Nolan Ryan’s

ANNOUNCEMENTS: IPC Week 1 9/9 at thepatriot 0520 start time, 9/11 Stair Climb on Friday 0400, O/N and Columbia Marina Ruck

COT: YHC admitted that he struggled with the idea of turning 50. Sadly, as a serial procrastinator, it was the one thing he could not continue to defer. Last night the lightbulb finally went off while out to dinner with the family. A parade of octogenarians rolled (some of them literally) through the restaurant. Busted hips, canes, wheelchairs, oxygen tanks – a stark reminder of what is yet to come. But for now, a choice to live more in the moment, while the physical capacity is still here. Because let’s face it, the mental capacity was gone a long time ago :slightly_smiling_face: Thank you to everyone in F3 for helping YHC celebrate this milestone.