Date: 2025-03-03
AO: hamilton
Q: Gherkin
PAX: Popeye, Legacy, Booking, Fitz-Hume, Goldfish
FNGs: None
COUNT: 6
WARM UP
SSH, Hillbillies, Imperial Walkers, M Phelps, WMH, Down Dog, WGS, Cobra Kai
THE THANG
11s
Burpees and WW2s running the width of the soccer field
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 7 reps of that round’s exercise plus 10 burpees
Exercises:
4 – Overhead Press
5 – Thrusters
6 – Coupon Curls
8 – Coupon Squats
9 – Mucho Leggos
10 – Bobby Hurleys
Due to how the dice rolled, we worked a lot on thrusters, mucho leggos and Curls.
MARY
A. Hammers, Flutter kicks, LBCs
ANNOUNCEMENTS
• Convergence – Sat. June 7
• Announcement Channel
COT
• 94 years ago today (in 1931) the Star Spangled Banner became the National Anthem. • it was written by Francis Scott Key in 1814.
• Key watched the assault of Fort McHenry from a British Naval ship attacking Ft. McHenry. He had been sent to try to negotiate the release of prisoners, and then was held captive himself until after the battle because the British feared he would give away plans of their upcoming attack on Ft McHenry. • Key wrote the words, but not the music to the song.
• The music is from the British drinking song, “To Anacreon in Heaven”
– Anacreon is a Greek lyric poet, notable for his drinking songs and erotic poems.
– So our national anthem is set to music that was originally an ode to a Greek erotic poet.
https://www.kennedy-center.org/education/resources-for-educators/classroom-resources/media-and-interactives/media/music/story-behind-the-song/the-story-behind-the-song/the-star-spangled-banner/
Tags: hamilton, Popeye, Legacy, Booking, Fitz-Hume, Goldfish
F3 The Capital 