AO: The Patriot
The PAX: Bodett, Elvis, Jag, Jenner, Lazlo, Mayberry, Three Mile, Wedding Singer
The Q: Lucius
The Warm-Up:
SSH; 50-yard Mosey; LBACs (fore and aft); 50-yard Mosey; Rockettes; 50-yard Downward Dog; Cobra Kai; 50-yard Mosey; Moroccan Nigh Clubs; 400-yard Mosey
The Thang:
PAX paired up, then took turns performing five different coupon carries: CB Farmer’s Carry; CB Rifle Carry; 40-lb Sandbag Run; Bear Crawl with 3-Gallon Water Jug; 50-lb Sandbag Clean and Toss. The PAX raced each other, turning around when the first PAX reached 70 yards.
When not carrying coupons, each PAX performed rest exercises: Merkins, Overhead Claps; Air Press; Lunge Steps; Carolina Dry Docks; BWS; Typewriter Merkins; Calf Raises; etc.
Repeat 3x.
The Mary:
Flutter Kicks; LBCs
The COT:
As we welcome the warmer temperatures and longer days of Spring, it is a great time to encourage friends and neighbors to join us in the gloom. Find someone who needs F3 (even if he doesn’t know he needs F3) and invite him to a beatdown. And reach out to those who have not been with us in a while.
F3 The Capital 