DATE: 2022-10-26
AO: Patriot
Q: Legacy
PAX: Bone, Wedding Singer, Lucius, Maguire, Booking, Lazlo, bogey, CableGuy, My Space FNGs: Grape Ape, The Lawn, Gherkin, Kvetch, Smokey, Wallace
COUNT: 17
WARMUP: SSH, imperial walkers, hill billy, Phelps, Cherry pickers, downward dog
THE THANG: 3x10x2 alternating shoulder taps and mountain climbers, then a modified Meatloaf Massacre: 10 burpees, 20 merkins, 30 yards bear crawls, 40 mountain climbers (10 on a four count)—50 LBCs —interspersed with laps with med balls. with a break for a long wall sit MARY: 50 LBCs
ANNOUNCEMENTS: cornhole, old rag, the Grunt
COT: Leaders use light skillfully! Sometimes leaders need to take the spot light. But, if you are a spot light addict—it may be a problem. Let others shine. F3 uses smart light. SYITG!
Free Outdoor Morning Workouts To Build Community Leaders
F3 The Capital 