F3: The Musical

DATE: 2022-01-19
AO: Compound
Q: citrus
PAX: Hightower, YNAB, Roddick, Zeus, Faceplant, Yardbird, Rambler FNGs: None
WARMUP: Breath, by Pearl Jam
Mosey to the garage, IW, hillbillies, WMH, WMH 2.0, cherry pickers, Down Dog, runner’s stretch, Cobra Kai


* Testify, by Rage Against the Machine (timer): Partner ankle throws (alternate 20 reps)
* Sister Christian, by Night Ranger (timer): Deconstructed burpees (3 rounds, 10x, 20x, 30x: groiners, copperhead squats, air press) * Roxanne, by The Police: burpee on every “Roxanne”
* Flower, by Moby: squat hold on “Down”, air presses on “Up”
* DMX, X Gonna Give It to Ya (timer): Catch me if you can (Partner 1: backward jog; Partner 2: 5 mountain poopers and sprint to catch up – then flapjack)
* Thunderstruck, by AC/DC: hold hand release position and do a merkin on every “Thunder”

MARY: Scenario, A Tribe Called Quest
Switch exercise at each handoff in the song (1-Flutter kicks, 2-BBSU, 3-American hammer, 4-Toy soliders, 5-LBCs)

ANNOUNCEMENTS: Wreath collection this Saturday (meet in South Pentagon parking lot at 8a), ARC on Feb 19

COT: Winston Churchill aspired to become Prime Minister, but it didn’t happen until WWII at age 65. He said, “I felt that all my past life had been but a preparation for this hour and for this trial.” You can’t plan everything, but set goals, prepare, and seize opportunities when they happen.


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: