AO: The Farm
QIC: Infinity
The PAX: Chile, Rocketman, and Running Man
WarmUp: SSHs, Air Squats, Don Quixotes, Grass Pickers, and LBACs
The Thang:
¼ mile Mosey to the intersection of Endeavor Dr / Air and Space Museum Pkwy
20 Derkins
10 Star Jumps
100m Mosey to townhouse courtyard
13 Reverse Push-ups
21 Flutter Kicks
¼ mile Mosey to the northernmost hill on Centreville Rd / Atlantis St
Jacob’s Ladder: 6-1, 5-2, 4-3, 3-4, 2-5, 1-6 Air Squats at the top, Burpees at the bottom of the hill, running down and back up each set
Traveled down Centreville Rd with the following:
100m Walking Spider-Man Squats
75m Walking Lunges
50m Bear Crawls
Indian Run back
10 CDDs IC
20 Reverse push-ups IC
30s Balls to Wall
13 HRR Merkins
Mary: Australian Snow Angels, Sweat Angels, Dying Cockroaches, and Side Crunches
COT:
It has been about one year since COVID-19 social distancing restrictions set it. As you remember, it was a time of change and uncertainty. F3 workout groups halted nation-wide for over two months. I had been attending #atlantis with @Deflator as the site-Q. @Grease Monkey EH’d me into coming to my first F3 workout at #atlantis, and then again in July after F3 workouts resumed with social distancing restrictions. Honestly, F3 is not something that comes naturally. Props to all you are self-motivated to come out and join us. More often, those men most in need of us will need to be invited and encouraged to participate in our workouts. Do not feel guilty—EH someone, and they will thank you afterward.
F3 The Capital 