Date: 2024-12-09
AO: hamilton
Q: Gherkin
PAX: Legacy, Jag, Popeye, Goldfish
FNGs: None
COUNT: 5
WARM UP
SSH, Hillbillies, Imperial Walkers, WMH, Down Dog, WGS, Cobra Kai
THE THANG
AMRAP – 4 sets of
45 seconds work and 15 seconds rest of the following 3 exercises 1 Thrusters
2 Coupon curls
3 Overhead press
Bearmuda Triangle
Once around the triangle via
Bear crawl with coupon to each point and 20 dirkins at each stop – second trip without a coupon and 20 merkins and the first point and 15 merkins at each of the second 2 points.
Burpee Ladder Circle Ball (Approximate F3 names are being accepted)
– PAX form a circle, in a cherry picker stance with feet touching the PAX on either side of you.
– Object is to shoot the ball through the goal (any other PAX’s legs). The PAX who scores retrieves the ball while the other PAX perform burpees, starting at 1 and adding 1 more for each round. Laddered up to 6 burpees and back down.
MARY
American Hammer, Flutter kicks, LBCs
ANNOUNCEMENTS
• Monthly challenge for January is burpees, which will culminate with AMBAB. Details to be worked out but block your calendars now for the last Saturday in January. • ARC in February
COT
Alastair Humphreys has written a book titled “Micro Adventures”
Most of us can’t afford the time or cost to take a large adventure – like hiking the Appalachian trail – but we can find time for micro adventures.
– A microadventure is an adventure that is short, simple, local, cheap – yet still fun, exciting, challenging, refreshing and rewarding.
– Do them with your family
• Camp in your backyard
• Visit as many monuments as you can in 1 day (be sure to take a POL at each one) • Train together for a 5k, or 10k or half or whole marathon – F3 CSAUPs
• AMBAB
• ARC
• 9-11 stairclimb
• Visit a downrange AO
Tags: hamilton, Legacy, Jag, Popeye, Goldfish
F3 The Capital 