AO: The Farm
QIC: Infinity
The PAX: Chile, Running Man, and Rocketman.
WarmUp: Air Squats, LBACs, Don Quixotes, Cherry Pickers, Michael Phelps, Merkins, and short mosey.
The Thang: True Tabata 1.0 (20 seconds on and 10 seconds off, 8 times through)
Tabata Squat Thrusts
⅛ mile mosey
Tabata Little Bitty Arm Circles
⅛ mile mosey
Tabata Mountain Climbers
20 Big Boi Sit-Ups
Tabata Shoulder Taps
⅛ mile mosey
Tabata Air Squats
20 Flutter Kicks IC
5-10 Jack Webbs
Mary: Only had time for one exercise: Supermans
Announcements: You should all have received a copy of the F3 The Capital newsletter (LMK if you did not, as it means we don’t have your email address). Exciting events are coming this year!
CoT: Yesterday was MLK Jr. Day—a day to serve and build up our communities. In that spirit, YHC shared these quotes by MLK, Jr:
“An individual has not started living until he can rise above the narrow confines of his individualistic concerns to the broader concerns of all humanity.”
“All labor that uplifts humanity has dignity and importance and should be undertaken with painstaking excellence.”
Running Man closed us with prayer.
F3 The Capital 