AO:
F3 FreeState at Washington Waldorf School at 4800 Sangamore Rd, Bethesda, MD 20816QIC:
@Horshack, @Deagle (Co-QThe PAX: 2
@Horshack, Deagle (Tal Shachar)WarmUp:
- 25 SSH IC
- Lead The Follower (aka Indian Run) x 3 laps
- Arm Circles – small forward x 10, large forward x 10, small backward x 10, large backward x 10
- Cherry Pickers x 15 IC
- Wind mills (aka Don Quiotes) x 15 IC
The Thang:
F3 Poker – Pick 6 – with my brand spanking new cards (https://f3.mudgear.com/collections/top-gear/products/f3-card-decks):
- Monkey Humpers x 10 IC
- Mountain Climbers x 25 IC
- High Plank 90 seconds
- SSH x 100 IC (really 50 on a four count cadence)
- Freddie Mercury x 25 IC
- Oblique Crunch x 15 each side IC
Jacobs Ladder 1-2-3-2-1Mary:
- Flutters x 15 IC
- Dying Cockroach x 15 IC
- LBCs x 15 IC
- Protractor for 90 Seconds followed by 10 Flutters IC
Various Stretches (led by Deagle)
COT:
- Count-o-rama
- Announcements: Q-School – aiming for Oct 24 (Saturday); Official FreeState Launch – Halloween w/ 2.0s and ‘gloomy’ masks; CSAUP on Veterans Day (Wed Nov 11th) – more details to come
- Forgot to take photo – except for the poker cards
F3 The Capital 