AO: Sparta
QIC: Ashe and Nano (B-day Q)
The PAX: Hightower, El Niño, Derecho, Zeus, Pop Fly, Obadiah, Yard Sale
Warm Up:
The PAX ran the field stopping at the four corners and the two midfield-touch lines for the following warm-ups:
- Side Straddle Hop (SSH) x 20 IC
- Arm Circles 4 x 10 IC (small/wide/front/reverse)
- Imperial Walkers x 15 IC
- Cherry Pickers x 10 IC
- Windmills x 10 IC
The Thang:
The monorail had 6 stops including the four corners and two midfield-touch line. It travels around the outside of the field, or along the field diagonal (skipping 2 stops). The PAX begin on the monorail and the leader drives. If he reaches a stop, he must get off, along with anyone else that wants to. The next person then leads and the monorail continues. There must be at least one person on the train the entire time. Don’t let it stop!
The Stops:
- Stop 1: 50 Blockees
- Stop 2: 50 Cinder Block (CB) Curls to overhead press
- Stop 3: 50 Box-Jump Burpees
- Stop 4: 50 CB Sumo Squats
- Stop 5: 50 Kettle Bell Stand-Ups (25/side)
- Stop 6: 50 Kettle Bell Swings
Mary: We went around the circle each leading an exercise including
- Flutters Kicks
- Big Boi Sit Ups
- In-Outs
- LBCs
COT:
- (Nano) Another year of my life is in the books. This year, 2020, was predicted to be the year of hindsight, a time to look back at the past few decades, to learn and grow. It certainly became a year to reflect, but in a very unexpected way. If it wasn’t for F3, I think I would be in a much worse place than I am today. Therefore, I want to say thank you, and I appreciate all of you for keeping me motivated, accountable, and for helping me continue to grow.
Announcements:
- Official LoCo Launch on 10/31
- CSAUP at Lincoln Memorial on 11/7 (pre-Veterans Day)
F3 The Capital 