Date: Feb 25, 2020
AO: The General
QIC: Monk
PAX: 2%, Buggy, Traveler, Toolbox
A few weeks ago, I noticed on Twitter that one of the HIMs from F3 Gastonia, HIPAA, devised a devilish beatdown they named “HIPAA Violation.” So I decided to import it to F3TheCapital.
Warm-up: SSH, Seal Jacks, Plack Jacks, Smurf Jacks
Mosey to parking deck, but it was two stories high. I needed three. We found a three story stairwell for …
The HIPAA Violation (as the man himself explained it to me): 11’s with a parking deck (except we used stairs). Burpees both ends. Start with 1 burpee at bottom, run up parking deck stairs. At each parking deck level do 7 squats. Do 10 Burpees at the top. Run down steps, no squats on the descent. Rinse and repeat until you hit 10 Burpees at bottom and 1 burpee at top.
Mary: LBCs, Flutter Kicks, Buggy’s exercise whose name I don’t know, another exercise I forgot, 2%’s one arm planks.
We finished with suicides across the parking deck and moseyed back to start for …
COT:
Announcements: Convergence on 3/21, heads-up on Slack for 2nd F event
Prayer requests: M of unnamed PAX having surgery today, Monk’s stepfather with a broken hip (and mother taking care of him!)
Ball of Man:
Thought: Ecclesiastes 3 includes the famous poem beginning “For everything there is a season…” It reminds us how quickly and often our circumstances change. But it is a man’s character that grows consistently stronger, or weaker, depending upon his choices.
Prayer: May each of us choose the stronger this day and be a means of grace to others.
Monk
F3 The Capital 