AO: The Farm
QIC: Infinity
The PAX: Rocky, Chile, Rocketman, and Running Man
Warm up: Don Quixotes, Cherry Pickers, Michael Phelps, LBACs, Copperhead Squats, Frankenstein Walk, and Skips.
The Thang: Resistance Band HIIT
4 Rounds, 30 sec on, 20 sec off, of the following:
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Resistance Band Merkins
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Resistance Band Bent Over Rows
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Burpees
4 Rounds, 30 sec on, 20 sec off, of the following:
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Resistance Band Squats
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Resistance Band Shoulder Presses
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Resistance Band Thrusters
4 Rounds, 30 sec on, 20 sec off, of the following:
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Squat Band Pull-Aparts
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Resistance Band Arm Curls
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Resistance Band Lunges (one leg each round)
Observations: Resistance bands counter the normal pull of gravity by putting maximum tension at the portion of the movement with the greatest muscle recruitment. We found a whole new definition of burn from this workout. Unfortunately, we only got through 5 of twelve sets through the last portion of the workout—too much explaining/talking, not enough working (will correct next time).
Announcements: Litter pick-up on Saturday, May 1st. Tentative time will be 0730 instead of the workout to enable families to join us. More to come as the time approaches.
CoT: In 1978, a seemingly straightforward experiment designed to establish the relationship between high blood cholesterol and heart health in rabbits discovered that kindness—in the form of a particularly nurturing post-doc who pet and spoke to the lab rabbits as she fed them—made the difference between a heart attack and a healthy heart. Groundbreaking new research shows that love, friendship, community, and our environment can have a greater impact on our health than anything that happens in the doctor’s office. For instance, chronic loneliness can be as unhealthy as smoking a pack of cigarettes a day; napping regularly can decrease one’s risk of heart disease; and people with purpose are less likely to get sick.
The 2nd F in F3 stands for fellowship. In F3, we are not here just for ourselves, but for each other.
F3 The Capital 