AO:
F3 FreeState at Washington Waldorf School at 4800 Sangamore Rd, Bethesda, MD 20816
QIC:
@Horshack, @Maj. Payne (Co-Q),
The PAX:
@Horshack (QIC), @Maj. Payne (Co-Q), along with Winston, and some 1.0 and 2.0 FNGs: Salmon Roll (my daughter Sarah age 11), Supreme (Celeste age 11), Slither (Isabel age 12), my two sons Greenback (Leo, age 19) and BMX (Logan, age 17), plus a pair of amazing 1.0s: Deagle (Tal Shachar) and Barrel Roll (Segio Diaz Granados).
WarmUp:
25 SSH IC
25 Yards of Lunges OYO
5 Arm Circles each – Little and Big Forward, Little and Big Reverse
10? Cherry Pickers IC
10? Imperial Walkers IC
10 Merkins OMC
The Thang:
Couponorama IC with cinder blocks and logs IC: Each x10 – Curls, Say Anything, Squats, Upward Rows
Circuit: Suicides (when they were done, we rotated), Chin ups, Derkins, Erkins
Jacobs Ladder X 3 with one Burpee at the top.
5v5 soccer on the muddy field with two soccer balls
Mary:
Flutter
Michael Phelps
Protractor
COT:
Naming
Q @Horshack reflected on the nickname FreeState for Maryland and the joy of being free for those who made the journey on the Underground Railroad and traveled north before and during the Civil War. The founders of F3 wrote a book called Freed to Lead several years ago inspiring thousands to put their freedoms to good use and work together for the community. F3 FreeState is a manifestation of our freedom to start something good for the community.
Thanks for posting
F3 The Capital 