Q: Sachin Kulkarni (Scoop)
PAX: M B (F3 Aviator), Skynet, Srikanth Bondada (BabeRuth), Nathan Arrington (Apollo), Uday Jain (WallE), Curtis Hoberman (Dos Equis), Trojan
FNGs: None
COUNT: 8
WARMUP:
SSH – 20 IC
Arm Circles – 10 fwd / 10 bkwd
Copperhead Squats – 15
Merkins – 10
THE THANG:
Part 1: Partner Push
Partner up (P1 + P2), one coupon per pair.
Each round, alternate who carries the coupon.
Perform the following:
Station 1 (Start Line):
• 20 Coupon Overhead Press (P1),
• P2: Plank hold
Switch & Repeat
Travel across Palmer square together (P1 carries coupon, P2 does lunge walk or jog).
Station 2 (End Line):
• 20 Coupon Squats (P1)
• P2: big boy sit-ups
Switch & Repeat
Travel back (P2 carries coupon, P1 jogs or lunge walks)
Repeat cycle for 10 minutes
⸻
Part 2: Team Circuits
Break into 2 teams. Each team rotates through 4 stations. Everyone works together to finish the reps as a group (Unification!).
Station 1 – Team Coupon Curls x 300 total (shared)
Station 2 – Burpee Broad Jumps (Down & Back)
Station 3 – Team Merkins x 300 total (shared)
Station 4 – Coupon Flutter Kicks (each HIM does 50)
Move to next station when all team members complete the task. Repeat for 15 minutes
⸻
Part 3: Unified Grind
Circle up with all coupons in the middle. This is a Grind
Each PAX takes a coupon and performs:
• 10 Thrusters
• 10 Bent-over Rows
• 5 Blockees
Every 2 minutes, everyone stops and does 10 synchronized SSH
MARY: Abe pagoda
ANNOUNCEMENTS: check Arise newsletter; last of ironpax for 2025 tomorrow!!! There you go, M B (F3 Aviator) , I have jinxed it
COT: Theme was unification commemorating the unification of East and West Germany on this day. Alone we go fast, together we go far – and may the F3 brotherhood help each of us to continue to progress!!
