Date: 2024-05-20
AO: horizon-ao
Q: Gherkin
PAX: Purple Rain, vplaxico, Anchorman, SPINAL TAP, 2 percent, Sparky, Disco, sticks, Magoo, 3 mile, Uppercut, Armbar FNGs: None
COUNT: 13
Soundtrack from 1971 – best year ever.
https://open.spotify.com/playlist/5T8g1TaievsNAz6DTWTnmY?si=6bUDPfrkRIuot4E7TduDkw&pi=u-wkw6OX8cSnOM
WARMUP
SSH, arm circles, IWs, Hillbillies, Michael Phelps, Cherry Picker, Willie Mays Hays, down dog, worlds greatest stretch
THE THANG – F3 Cornhole, Birthday Edition
Rules:
• Break into teams (ideally 3 to 5 PAX per team)
• The throw line is 10 yards from the exercise line and the boards are 9 yards (regulation distance) from the throw line.
• The 1st PAX from each team bear crawls from exercise line to the throw line, throws 4 bags, picks up all 4 of their bags, drops them at the throw line and runs back to their team.
• Repeat until a team has scored 53 or more. (10 points for bags through the hole, 1 point for each bag on the board, learners are 0) Winners and Losers Consequences:
• The winning team sprints length of field and back while losing team(s) does burpees
• Q announces 2 exercises for the following round and the winning team picks which one it wants to do with the other team(s) doing the other exercise Exercises:
Round 1 – Squats (both teams)
Round 2 – Mountain Climber Burpee / Tony Hawk Basic Burpee (spin) Round 3 – American Hammer / J-LOs
Round 4 – Suicides to Throw Line / High Knees
Round 5 – Hand Release Merkins / Shoulder Tap Merkins
Round 6 – Mountain Climbers (IC) / Monkey Humpers (IC)
Round 7 – Bobby Hurleys / Squat Thrusts
Round 8 – Freddy Mercurys (IC) / Toy Soldiers (IC)
MARY
LBCs, American Hammer, Flutter Kick
ANNOUNCEMENTS
• Sign up for Boneathon this Sunday, May 26 – to run or to support • The Murph Challenge is on Memorial Day, May 27 at George Mason
• Convergence is Saturday June 1st at Roosevelt Island. Multiple Qs, including a special guest appearance by Maj Payne.
COT
• YHC’s birthday is today. At 53, the probability is very high that more birthdays are behind then are ahead.
• As I no longer have the luxury to fall back on the quantity of time left, I need to make my time higher in quality.
• F3 is part of that equation. I’ve been at it since Sept 2022 and I’m grateful for it.
– Family and Faith are the other keys. I’m going to work hard to make my time with them a higher level of quality this year too, and encourage others to do so as well.
PAX broke for a Tasty-break
Tags: horizon-ao, Purple Rain, vplaxico, Anchorman, SPINAL TAP, 2 percent, Sparky, Disco, sticks, Magoo, 3 mile, Uppercut, Armbar
F3 The Capital 