Q: Marc Rubenstein (ScarU)
PAX: W. Jason Griffith (F3 Risky Business), Wayne Frost (Takedown), Achilles Estavillo (SideOut/JabJab/Scorpion K, Aryaman Kulkarni (MasterChef)
FNGs: None
COUNT: 5
WARMUP: cardinal cherry pickers, dc stretches
THE THANG: Workout 12/17/23
4 corners x 2
12 Burpees
17 Push ups
25 Squats
12 Mountain climbers
17 Dips
25 Bro Lunges
12 Motivators
17 Raise the roof
25 Single Leg Squats
12 No Surrenders
17 Incline Merkins
25 Bro Toe raises
X 2
Sledding
This Date in History
Aviation & Technology
1903: The Wright brothers make the first successful powered, sustained, and controlled heavier-than-air flight at Kitty Hawk, North Carolina.
2003: The Lord of the Rings: The Return of the King premieres, a major cinematic success.
Politics & World Events
1963: West Berliners get their first chance to visit East Berlin for Christmas after the Wall went up, via a temporary border pass agreement.
1992: NAFTA (North American Free Trade Agreement) is signed by the U.S., Canada, and Mexico.
2002: Congo’s warring factions sign a peace accord to end the Second Congo War.
2014: The U.S. and Cuba restore diplomatic relations after decades of hostility.
Culture & Pop Culture
1989: The Simpsons makes its debut as a standalone series.
1985: Paul Castellano, head of the Gambino crime family, is assassinated in New York City.
Science & Nature
2021: Scientists discover Eumillipes persephone, the first millipede with over 1,000 legs, proving the name’s literal meaning.
MARY: sledding attempt – failed lol
ANNOUNCEMENTS: DC Holiday, Solstice come prepared, F3 Family Day, christmas and new years workouts?
COT: Grateful for Brotherhood