DATE: 2021-10-05
AO: General
Q: Booking
PAX: petro, 2 percent, Lazlo, Trolley, Toolbox
FNGs: @terminal
COUNT: 7
WARMUP: SSH, Imperial Walkers, Hill Billies, Cherrypickers, Michael Phelps, Arm Circles, Downward Dog, Cobra Kai
THE THANG: Rounds of 21 exercises followed by 1/4 lap (except after round 8) as follows:
Round one: 11 merkins/ 10 LBC
Round two: 11 merkins/ 10 Big Boy Sit-ups
Round three: 11 merkins/ 10 American Hammers
Round four: 11 merkins/ 10 Freddy Mercuries
Round five: 11 merkins/ 10 Body Weight Squats
Round six: 11 merkins/ 10 2 count front lunges
Round seven: 11 merkins/10 SSH
Round eight: 11 merkins/ 10 Seal claps
MARY: LBC/ Flutter Kicks/ Penguin Toe Taps
ANNOUNCEMENTS: Grunt coming up in November monitor Slack as date may change
COT:Importance of self-health. F3 sets a positive tone and foundation for the day and enables us to more effectively manage daily challenges that may lie ahead.
F3 The Capital 