Always 70 and Sunny
Always 70 and Sunny

Easing into Monday


A terrific 10 took over Tuckahoe for another edition of Monday’s HoeDown. With YHC reeling from a weekend full of holiday food, drink and cheer it was time to detox. Utilizing Handshake’s timing gadget, 530 hit and it was time to boogie.


Mosey a lap around the carpool loop to the Teacher’s Lot for COP.

F3 Welcome, Disclaimer and Mantra.

SSH, Imperial Walkers, DQs, Plank Jacks, Hello Dollies, Rosalitas, Alabama Prom Dates, LBCs, Arm Circles. Warm? Mosey to the blacktop.

Exercise I – Dora

Put on those runnin’ shoes. All the way to the fence and back.

100 Merkins, 200 Jump Squats, 300 2- count flutter kicks

algore for the six.

Exercise II – Triple Check

Mosey up to the TES ball fields

Pace Car: Run to and from the Building to the Playground, perform 5 pullups

Remainder of team: donkey kicks and People’s Chair

People’s Chair for the Six.

Exercise III – Merkin Centipede

Utilizing the cover of the sidewalk with awnings, 5 merkins as we snake down the sidewalk. PAX holds plank. 5 rounds for each PAX.

Arm Circles superset.

Exercise IV – Mini Jacob’s Ladder

3 car pool loops, up to 3 burpees.

Handshake led flutter kicks for the six.


100 seconds of LBCs till the horn.

Numberama, Namerama, Viral took us out.

Sluggish Mondays are a great reminder of the fitness F of F3. Appreciate everyone grinding it out this morning.


  • 12 days of Xmas tomorrow @ NoToll
  • Upchuck has WDog Q on Xmas
  • Please be with those named and unnamed during the prayers this morning. Many PAX members are dealing with sick family members, injuries, and general holiday stress. Lean in for the understanding and trust the journey.

Have a great day fellas! SYITG.


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