DATE: 2022-12-02
AO: Sparta
Q: Lightyear
PAX: MileHigh, Simba, Zeus, Hightower, Bluegrass, Doodles
FNGs: None
COUNT: 7
WARMUP: Cherry Pickers. arm circles, circle arms. then PAX grabbed their coups, lined up and started walking. 1 at pax breaks off and starts merkins u til the last pax past and then he rejoins the line, front pax breaks off and this repeated for a while. Carry the coups rotated between rifle carry and front carry. THE THANG: TABATA
Workout 1 (4 min TABATA)
– KBS
– Push-ups
Workout 2 (4 min TABATA)
– Squat
– Push press
Workout 3 (4 min TABATA)
– Rows
– Crunch
Back to round 1 and then a 1 lap mosey
MARY: PAX choice for a 10 round TABATA. Big boys, Freddy Mercs, Penguin taps, flutter kicks, American hammer with the coups!, windshield wipers, plank, open close, pickle pointers, and v-ups ANNOUNCEMENTS: 2nd F bowling this week in Falls Church
COT: Give it Away. F3 gives it away through expansion… we give this thing away for free to make others better. How do you “give it away” in your daily lives to build up others?
F3 The Capital 