F3 on Ice: The Musical

DATE: 2022-01-10
AO: Patriot
Q: citrus
PAX: citrus, CableGuy, Lazlo, Booking, Jag, My Space, Shake and Bake, Spokes, Wedding Singer, sticks FNGs: None
The turf field was an absolute hockey rink, so we refamiliarized ourselves with the surrounding neighborhood. Which also had ice. But not as much.

WARMUP: SSH, IW, hillbillies, little baby arm circles, WMH, WMH 2.0s.


PART 1: Mosey to parking lot on side of school – Lt. Dans (1 squat + 4 lunges) up to 6/24

PART 2: Mosey to parking lot by indoor pool – 50 burpees, and run a lap every time someone hits 25

PART 3: Mosey to hill – split into 2 groups. 4 rounds of alternating hill sprints and shoulder taps/tuck jumps (10/12/14/16 reps)

PART 4: Mosey to covered area – ring of fire: group alternates step ups and incline merkins while each PAX does a lap up the stairs and down the ramp. Or while each PAX runs some random, different route.

MARY: Flutter kicks, LBCs, penguin taps.

ANNOUNCEMENTS: ARC on Feb 19; training trucks led by HT on Sunday mornings at #social-distance


On a recent vacation, I went to the hotel gym to work out, and there was a yoga class about to start. I asked the instructor if this would be too much with a tweaked muscle, and he said, “This is hotel yoga. You’ll be fine”.

As he was leading us through it, he commented, “This is about celebrating what you CAN do, not punishing yourself for what you CAN’T do”.


1. This is not a competitive sport. Show up, even if you have excuses.
2. Do what you can. Don’t do what you can’t. But participate, and feel good about it no matter what you do.

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