AO: The BurgQIC: MaterThe PAX: Cutter, Microchip & 3 FNGs – Ape, Bill, SuperTrampWU: SSH x 20 / Arm Circles F&B x 20 / Micheal Phelps x 20 / Cherry Pickers x 15 / Calf and Hamstring Stretch Out. Course Pre-RunThang: LOREDO HERO WOD:6 Rounds For Time:
24 x Air Squarts
24 x Merkins
24 x Walking Lunges
Run 400m
Mary: ‘LET THE BODIES HIT THE FLOOR CORE’ To the song Bodies by Drowning Pool
Stay in High Plank to the whole Song. When you hear the following you do the following but do not let your body hit the floor.
HIT = DONKEY KICK
ANY NUMBER = PUSH-UP
COT: Lordeo died serving our country. We have some many opportunities to serve our communities and other Men of F3 and we need to push this forward. As an unofficial new F3 group we need to find a way to serve our community and be leaders. Lordeo made the ultimate sacrifice for us and he is a reminder that we can always do more!
Mumblechatter: Microchip has never been happier. He met two elite backpacker hiker dudes and now has more amigos!
F3 The Capital 