DATE: 2021-11-09
AO: Freestate
Q: Horshack
PAX: Butter, Deagle, CashOnly, ShowMe
FNGs: Lefty
COUNT: 6
WARMUP:
• SSH x 25 IC
• Mountain Climbers x 15 IC
• Arm Circles x 10 each way
• Imperial Walkers x 15 IC
• Pull ups x 5 OYO
• Michael Phelps x 15 IC
• Harry Rockettes x 15 IC
• Windmills x 15 IC
• Cherry Pickers x 15 IC
THE THANG:
• Playing Dean Smith’s 4 corners – 10 reps (9, 8, 7… 3)
o Burpees OYO
Kareoke diagonally to the next corner
o Squats IC
Ass Kickers to the next corner
o Merkins IC
High knees diagonally to the next corner
o Alternating reverse lunges IC
Sprint back to burpee corner
MARY:
• Flutters x 20 IC
• Leg lift Rosalitas x 15
• Plank-o-rama x 10 each way
• Dying Cockroach x 15 IC
• Stretch-o-rama
ANNOUNCEMENTS:
o Way to go Deagle with the Q at the Grunt!!
o Horshack is traveling Thurs and Sat
o Deagle mentioned that OldBay will be filming at lots of AOs – requested that we bring our F3 gear. o Thirsty 3rd Thursday – on Nov 18th at Irish Inn at Glen Echo
o Turkey Trot on Thanksgiving morning November 25th – or do a beatdown at FreeState o Road clean up #2 on December 4th
COT:
• Brothers!
o F3 is a Brotherhood and I wanted to reflect on the role model for brother was exemplified by my big brother o Today is my brother Lee’s birthday – seven years older than me o Growing up, I would do anything to spend time with him
o My first memory was passing him clothes from the laundry basket so he could fold them
o He allowed me to earn $$ helping him on his paper route and later when I could push a lawn mower
o He enjoyed teaching me stuff and sharing projects he was working on in his vocational and industrial arts classes
o When I was in 5th grade, he bought a 68 Mustang hard top and taught me stuff he was learning about how to maintain it o He supported and encouraged me as I improved in swimming
o He was proud of me and let me know it
o Couldn’t have asked for a better brother – and he is my role model for the power of brotherhood. • Irish Blessing to Close Out
o May those who love us, love us, and those who don’t, may God turn their hearts, and if He doesn’t turn their hearts, may He turn their ankles so we’ll know them by their limping.
F3 The Capital 