DATE: 2021-06-07
AO: Farm
Q: Infinity
PAX: Chile, 2 percent, Sparky, Rocky, Matthew – Running Man
FNGs: None
COUNT: 6
WarmUp: Air Squats, Michael Phelps, Don Quixotes, Beet Pickers, and SSHs
The Thang:
Short mosey
Jacob’s Ladder: 6-1, 5-2, 4-3, 3-4, 2-5, 1-6 Air Squats at the bottom, Burpees at the top of the hill, running down and back up each set
Short mosey
10 Merkins IC
Short mosey
5-10s: 5 rounds of
5 Jump Squats
10 sec Al Gore (squat hold)
Short mosey
Dora: Split into two teams, one performs exercises while the other runs 150m, and then swaps places with the other team. Cumulative reps of the following shared between the two teams: 100 Merkins
100 Bonnie Blairs
200 Flutter Kicks, single count
100 Star Jumps
Mary: Reverse Plank, Sweat angels, Swimmers IC, Superman Holds, American Hammers, Nolan Ryans, and Elbow Plank.
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 