PAX: Deagle, CashOnly, ShowMe
• SSH x 25 IC
• Imperial Walkers x16, IC
• Hillbilly x16, IC
• Windmillsx16, IC
• 2 laps Kareoke
• Walk out Cobra Kai stretch 10 count
• El Capitan x 16 OYO
• Michael Phelps x16, IC
• Cherry Pickers x 16 IC
Performed on a large diamond (square). For the first round, do 7 reps of an exercise at each of the 4 corners with 80% sprint in between corners. Each round, increase by 7 reps with a different exercise each round, for a total of 4 rounds eachg. • 7 burpees
• 14 Big Boi Situps
• 21 Lunges
• 28 Mountain Climbers
• 35 Overhead Claps
• 42 Air Press
• Flutters x 15 IC
• Box Cutters x 10 each Way IC
• Dying Cockroach x 15 IC
• Plank-o-rama x 10 each way IC
• Protractor plus long count flutters x 10 IC
• Stretch-o-rama OYO
Thirty Third Thursday at Irish Inn at Glen Echo on Oct 21st – 6:30p
Name-o-rama; Welcome FNG Lefty!
COT: Inclusion was a big theme of the F3 10th Anniversary. Beyond promoting racial and religious diversity (91% of F3 identify as white and Christian), I want to highlight inclusion of people with disabilities and persistent injuries.
McFly visited us several months ago and he is associated with a fantastic program in Capre Fear NC called Ainsley’s Angels which has expanded to 70 cities in 33 states. From their website: https://www.ainsleysangels.org/
At Ainsley’s Angels of America, we aim to ensure everyone can experience endurance events, Ainsley’s Angels of America aims to build awareness about America’s special needs community through inclusion in all aspects of life. Serving as advocates to providing education and participating as active members in local communities, we believe everyone deserves to be included.
……When Ainsley went for her first jog during a local road race in 2008, she gave a radiant wind-induced smile that anyone would envy. In an instant, running provided the family with a therapeutic means to fight the devastation associated with learning and trying to live with the fact that sweet Ainsley had a terminal illness that would eventually take her to heaven in February of 2016.
Her smile on the race course, the positive energy surrounding the start line, the other Angel Athlete riders and Angel runners smiling from ear to ear, the togetherness of every member preparing to ‘roll with the wind’, the fearlessness of the athletes, the normalcy of the family, and the love everyone shares is a therapy like no other!
This experience is now known as the first of 100 road races that Ainsley has completed, to include nearly 20 half-marathons, as well as the 2011, 2013, 2014, 2015 Marine Corps Marathons in Washington D.C. Ainsley’s now 15 year old sister, Briley, joined her for 30 of these races and the family has discovered first-hand the therapeutic effects of these races…again, not only for Ainsley, but for her entire family and now for the entire Ainsley’s Angels of America FAMILY!