We do now! Maj. Payne brought an FNG to the Compound this morning. He grew up in MN and worked in a cheese factory, so we named him Hot Dish. Hot Dish acquitted himself well of his first F3 workout, featuring:
Warm up: SSH, Mtn Climbers, Merkins, Finkle Swings, Flying sun gods, Flutter kicks, downward dog to cobra pose.
11’s: burpees & merkins, which doesn’t sound like much until you realize that’s 55 burpees + 55 merkins.
Soccer. 2 on 2 with full-time goalie. Turnovers are two Burpees; goals five Burpee‘s. We were in the Compound’s outdoor underground space, a parking lot featuring walls and columns that made the match feel like indoor soccer. Indoor soccer never stops, and both teams were smoked after 15 minutes or so.
Mary: flutter kicks, LBCs, alphabet, planks.
Announcements: Q source discussion Thursday via video chat. Link will be posted on Slack.
Monk (QIC)
PAX: Maj. Payne, Hightower, NAFTA, Hot Dish (FNG)
F3 The Capital 