DATE: 2021-10-05
AO: Delphi
Q: Hightower
PAX: Obadiah, Glee, Rambler, Dunder, Lightyear, Bluegrass, YNAB, Gadget, K-Pop, Roddick, Pop Fly, Hightower FNGs: None
COUNT: 12
WARMUP:
Fellowship laps, followed by general warm up and stretching
THE THANG:
Tom & Jerry time!
PAX split in 2 groups on penalty box line. Partner 1 runs reverse to other penalty line, while partner 2 does exercise then sprints after his partner. Switch roles opposite side to return. Round1: 5 burpees
Round 2: 10 merkins
Round 3: 15 air squats
Round 4: 10 star jumps
Round 5: 3 Getups
Active recovery:
Wall sits, bear crawl done the line, followed by fellowship laps around field.
MARY:
Ring of fire through 10 rounds of core exercises
ANNOUNCEMENTS:
10 year F3 anniversary this weekend in Wilmington, NC
The Grunt, new date Nov 6. More details to follow
Backpacking Front Royal to Harpers Ferry, Nov 5-7.
COT:
Mental well-being of our PAX.
F3 The Capital 