AO: The Patriot
QIC: Fish Fry
The PAX: Fish Fry, Noodle, Prenup, DR PAX Beano, Dr. D, Lucius, Speedo, and one more
THE SCENE: Warm October morning. Dark. Slight mist on the field. Waning crescent moon in mostly clear sky.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm Circles, Slow 4 count Merkins, then mosey to the end of the end zone for Frankensteins, Butt Kickers, Side Shuffle, Karaoke, Shoulder drag
Hot Warmup: Tic-tac-toe relay with 2 pushups on tag
THA-THANG:
20 Minute AMRAP
10 Spiderman pushups on the numbers, up the ramp to the bleachers
20 dips with 10 reps each of a leg in pistol position, up and down steps to middle area
30 box jumps, up and down steps to end of bleachers
20 deep squat hops with butt to bench and hop, down ramp to numbers on other side
10 cast wall walks
Around the track by sprinting the straightaway, jog the bend until you get to the start. Total of 3 straight away sprints.
Repeat
8 total exercises per round including the 3 straightaway sprints.
Highest reps achieved: 16. Outstanding work.
MARY:
World war IIs, Planks with chatter, Dead bugs
CIRCLE OF TRUST/BOM:
It’s not easy getting out of bed in the morning. You can be proud of the work you did today and you won’t be disappointed. As you go into your work today, do what you will be proud of 20 years from today. Leave nothing behind for disappointment.
F3 The Capital 