DATE: 2022-06-13
AO: Horizon-Ao
Q: Old Bay
PAX: Kodiak, 3 mile, Mr Haand, Poe
FNGs: Attaché
COUNT: 6
WARM UP:
Little Bitty Arm Circles
Michael Phelps
NightClub
Side Straddle Hop
Downward Dog – Cobra
Willie Mays Hayes
Cherry Pickers
The Thang:
Fellowship lap
Jumping Spider Merkins – 20
WWII Situps – 20
Farmers Carry to the 50
5 Man-Maker Burpees
Famers Carry back 50
5 Man-Maker Burpees
Double Coupon Shoulder Shrugs – 20
LBCs – 30
Farmers Carry to the 50
Double Coupon Shoulder Shrugs – 20
LBCs – 30
Rifle Carry to the 50
Coupon Curls – 20
Coupon Press – 30
Rifle Carry back 50
Coupon Curls – 20
Coupon Press – 30
Coupon Run to the 50
Coupon Rows
Body Weight Squat
Coupon Run 50
Coupon Rows
Body Weight Squat
Grave Diggers
LBCs
50 yard run
Squats
LBCs
50 Yard Run
Atlas Shrugged
Grave Diggers
Plank walk around the world
Michael Phleps
Body Weight Squats
Plank walk around the world reverse
Farmers Carry to the 50
Coupon Squats
Coupon Swing around the world
Coupon Calf Raises
Chest Press
Famers Carry 50 with Shoulder Shrug Every 4th step
MARY:
Ring of Fire
ANNOUNCEMENTS:
June 18th Convergence
No Father’s Day Ruck
July 2nd – Ruck and Float
COT:
Before the beatdown 3 of the 6 PAX who showed talked about how they almost fartsacked this morning. If we had all made that decision the count would have been 3. Our decisions affect the group as a whole, and our accountability to the group helps push past the fartsack and show up in the gloom.
This is what works about F3
F3 The Capital 