DATE: 2021-09-04
AO: Freestate
Q: Winston
PAX: Horshack, Deagle, Magoo, Forest, Riot, CashOnly
FNGs: ShowMe (FNG)
COUNT: 8
WARMUP:
SSH, Imperial Walkers, Goofball, Arm Circles, Sit Throughs, Cherry Pickers, Windmills
THE THANG:
Musical Chairs with a twist…
• All yolk walks until music ends
• When stops, 3 without a station with exercises are setting the pace – coupon-a-side with bunny murder. The rest are working out per exercises at each station (5-5-5)
Jacob ladder, counting 100 up hills collectively
MARY:
Reverse Crunches, Leg Lift Rosalita, Outlaws, Plank-o-rama, Freddie Mercury + Flutters
ANNOUNCEMENTS:
Courtesy of @Horshack…
Iron Pax Challenge
9/11 Stair Climb challenge
Sept 16th – Thirsty 3rd Thursday at the Inn at Glen Echo at 6:30p 1st Saturdays – October 2nd – Adopt a Road clean up
Friday October 15 – Rafting convergence at the Upper Yough
F3’s 10 Year Anniversary Oct 8-10
COT:
Emphasized the importance of COT, as part of F3 core values
F3 The Capital 