AO: #thepatriot
QIC: @Infinity
The PAX: @Infinity, @Choo Choo, @Fish Fry, @Deflator, @Pong, @Grease Monkey, @Bone, @Sunshine, @Mayberry, @Styx, @Cable Guy, @Spokes, @3 Mile, @Jag, @Elvis, @Major Payne, @Lucius
WarmUp: 20 Air Squats, 10 Arm Circles each direction, 20 Windmills, 10 Hand-release pushups, 1/4 Mile Mosey
The Thang: Death by 10m (EMOM 100yd Sprint, add 10yds each time up to 200yds), 35 Standing Long Jumps, Catch Me If You Can (partner up) – 200yds, Walking Lunge 10 yds, 10 Hand-release pushups, Walking Lunge 20 yds, 10 Dry Docks, Walking Lunge 30 yds
Mary: 20 Sit-Ups, 20 American Hammers, 20 V-Ups
COT: In this workout, we focused on good form, even at the expense of quickness. Using proper form in a workout yields better results and provides a more meaningful workout. Sometimes, we are tempted to take shortcuts, but we take them at the expense of getting a workout. Just as in workouts. Often, we are tempted to just submit the paperwork without doing a proper review, to just do it for our children vice teaching them, or to ignore our partner rather than talking through a disagreement. Expediency leads to mediocrity, and mediocrity is not part of the F3 ethos–success is. Next time you are confronted with a challenge, ask yourself whether you are pursing meaning or expediency, and choose the meaningful approach. Pursuing what is meaningful (not what is expedient) will lead to more success, fulfillment, and happiness in all aspects of life.
F3 The Capital 