DATE: 2022-03-25
AO: Patriot
Q: CableGuy
PAX: Big Short, Flipper, Jag, Sunshine, Lucius, Shake and Bake, Spokes, Elvis, Ice Tea, Roadkill FNGs: None
COUNT: 11
WARMUP:
SSH, Arm Circles, Cherry Pickers, WM Hayes, Down Dog, Cobra Kai THE THANG:
400M run
Ring of fire alternating Merkins/Squats while Pax took turns bear crawling the circle 400M run
Repeat with Plank Jacks/Bonnie Blairs
400M run
Hand Release Merkins/Jump Squats, Crawl Bear this time
400M run
Mountain Climber/Monkey Humber
Split into two teams for F3 Ultimate: burpee when the frisbee hits the ground; LBC’s with every score MARY: n/a
ANNOUNCEMENTS: Boneathon, backpacking, Ukraine medical aid via Lucius scout troop
COT: Motivation, accountability, fellowship – that’s what it’s about and thank you for being here for each other.
F3 The Capital 