DATE: 2022-11-09
AO: Compound
Q: Poe
PAX: citrus, 2 percent, Nano, Doodles, Peanuts, Popeyes, Roddick, NAFTA FNGs: FNG that left before naming, hope he comes back
COUNT: 10
WARMUP: mostly occurred before YHC arrived with 66 closed – but included a mosey and some cherry pickers
THE THANG: 3 sets of Tabata, each set 8 rounds of 20 seconds of work and 10 seconds of rest – set 1 merkins, set 2 body weight squats, set 3 mountain climbers
About 20 minutes of F3 Ultimate – 1 burpee every time frisbee hit the deck – LBC’s with every score – 4 scores total
MARY: so many LBC’s during Ultimate that not necessary
ANNOUNCEMENTS: the grunt is coming, burpees for Vets
COT: YHC is about to be on the IL for 6 weeks with routine medical procedure – much more worried about missing the pax and the workouts than the procedure
F3 The Capital 