DATE: 2022-10-17
AO: Patriot
Q: Wedding Singer
PAX: Anchor Man, Wallace, Booking, bogey, Sunshine, Big Short, Legacy, Ice Tea, CableGuy, Roadkill, Jenner FNGs: Smokey
COUNT: 13
WARMUP: SSH, Imperial Walker, Hillbillies, Arm Circles, Copperhead Squats, Downward Dog, World’s Greatest Stretch, Fellowship Lap
THE THANG: Partner up, one partner runs, crawls, lunges field, acting as timer as other does the exercises. Swap. Then do squats until everyone done with each set.
Run to inzone and back
Shoulder taps
Plank
Merkins
Bear crawl to 50 yard line and run back
Shoulder taps
Right Side Plank
Left Side Plank
Lunge walk to 50 yard line and run back
Shoulder taps
Flutter kicks
Mountain Climbers
MARY: Freddie Mercuries, Birddogs, Supermans, Flutter Kicks
ANNOUNCEMENTS: Cornhole, The Grunt
COT: It’s been said before: “For some men, this is the best part of the day.” We all have something going on, and our F3 brothers make us stronger, happier, and ready to face the day’s challenges.
F3 The Capital 