AO: The General
QIC: Traveler
PAX: Trolley, JAG, Sam Adams, 2 Percent, Lucius, Toolbox, DR PAX Super 8 (Naperville)
The PAX completed an ode to JAG and his beloved Washington Nationals on the morning of the National League Wild Card game. YHC even left the PAX with a score prediction for that night’s game.
Warmup: High Knees, SSH, Arm Circles, Cherry Pickers, Merkins
The Thang:
Dora 1,2,3s: Suicide Edition
PAX partnered up at the goal line. Together partners had to complete:
- 100 jump squats
- 200 merkins
- 300 American twists
While PAX 1 begins to complete the exercises, PAX 2 runs a suicide on the field. 5 yard line, back to goal line. 10 yard line, back to goal line. 15 yard line, back to goal line. 20 yard line, back to goal line. When PAX 2 finishes running, he picks up the exercise count from where PAX 1 left off, who then runs a suicide. Keep alternating until all exercises are completed.
Mosey to Quincy Park baseball field for next exercise.
F3 Baseball:
Start at home plate. The PAX move around the infield, stopping for an exercise at each base OYO. Regroup for a 10 count at home plate in between rounds.
- Round 1:
- Exercise at each base: 7 burpees
- Method of transportation: High Knees
- Round 2:
- Exercise at each base: 14 sit-ups
- Method of transportation: Bear crawls
- Round 3:
- Exercise at each base: 21 flutter kicks (each leg)
- Method of transportation: Walking lunges
Done in honor of the Nationals Wild Card game that evening, with a shout-out to JAG who will be cheering them on with his 2.0s. After 3 successful trips around the bases, YHC declared the Nats would win 3-0 against the Brewers. (Update: Nats won 4-3).
Moseyed back to the Washington-Liberty field for a Ring of Fire of push-ups to finish off the beat down.
Announcements:
- Q schedule for The General is posted on Slack (and the Q-Signup sheet). Post ahead of time in Slack if you’re not able to Q on your scheduled day.
- Super 8, a DR PAX from Naperville, asked us to consider supporting the F3 Naperville Foundation 5K Run, in support of an F3 brother in Naperville who is battling Glioblastoma. The run is next Saturday, October 12th and can be completed virtually. Proceeds go towards the Wounded Warrior foundation. Link here for more details: https://www.eventbrite.com/e/inaugural-f3-naperville-foundation-5k-tickets-70721579147?aff=ebdshpsearchautocomplete
CoT:
YHC was recently discussing the idea of feeling in a rut with a friend, who suggested setting quarterly goals in different areas of life: Physical, Social, Professional, Spiritual, Family, etc. Not a novel concept, but YHC needed the wake-up call to set more tangible, actionable goals in different areas of life.
Very blurry photo in the gloom, taken by Super 8 as proof to his Naperville F3 brothers that he posted at The General.
F3 The Capital 