lunar eclipses + exercises

DATE: 2021-11-19
AO: Horizon-Ao
Q: 3 mile
PAX: Brown Bag, sticks, Kodiak, Disco, Mayberry, Poe
FNGs: attache
Workout (11/19/21)
WARMUP: SSH, Imperial Walkers, arm circles, cherry pickers, WMH, down dog, up dog THE THANG:
Fellowship lap with karaoke butt kickers high knees
Chicken peckers + wall sits * 3
2 groups: 3 sets
Group 1 holds plank or al gore
Group 2 does 10 bonnie blairs IC, 15 merkins, 20 mtn climbers IC DORA with 16 burpees after each set
100 merkins
200 squats
300 LBCs
Bear crawl to 18; mosey to midfield
Flutter kicks * 20;

Spelled “LUNAR ECLIPSE” with legs while lying on back (Poe), superman (Mayberry), Freddy Mercury (Disco) ANNOUNCEMENTS: Jennifer Bush Lawrence 5k
COT: following up on 2nd F event this week;; gratitude: for the guys who started F3 and keep it going; for the PAX who show up to workout and help each other with life’s challenges; challenged all PAX to pay it forward and step up in 2022 to do more in F3 – show up to more workouts, Q more, lead an event, etc.

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