AO: LoCo Bulldog
QIC: Banjo (WV)The PAX: Bolt, Inglewood, Rikers, Bobcat, Crotchrocket, Nolan, Gigawatt, Pre, Scranton, RefuelerWarmUp: Slow Merkins, Iron Mikes, Michael Phelps, Don QuixotesThe Thang: In a circle, one PAX bearcrawls around the outside of the circle while the PAX do an exercise. Once the crawler reaches his spot, the next PAX bearcrawls while the PAX do a separate exercise. Alternate between the two exercises until all PAX have bearcrawled for that round.
Alternating exercises:
Merkins/plank jacks; Iron Mikes/Burpos; Side straddle hop/Apollo Ohno; Mountain Climbers/Tricep Dips
Mary: 60 second hold of Plank, Knalp, Boat, and Superman.COT: Piggybacking off of a big announcement for Pre, the point of F3 starts with a lower order- the magnet and the key- the 1st F of fitness. It draws in and then unlocks the door to the higher order 2nd and 3rd F. We all have been created for a purpose and through these 2 F’s, we find our purpose- service and calling. Ended with a prayer that the Father would make us servants to fulfill this calling and purpose.
F3 The Capital 