DATE: 2023-02-08
AO: Patriot
Q: bogey
PAX: CableGuy, Anchor Man, Big Short, Boiler, citrus, Grape Ape, Ice Tea, Legacy, Shake ‘N’ Bake FNGs: Spuds
COUNT: 11
WARMUP: SSH, LBACs, hillbillies, IWs, cherry pickers, WMH, down dog, cobra Kai
THE THANG:
Shoulder carry coupon to amphitheater
AMPHITHEATER
Round 1 – 10x step ups IC, 15x overhead press, 15x curls
Run 1 lap
Round 2 – 10x step ups IC, 20x derkins, 20x curls
Run 1 lap
Round 3 – 10x step ups, 25x dips, 25x curls
Farmer carry coupon to basketball court
BASKETBALL COURT
10x squats
30x Curls
10x squats
40x IC Shoulder taps
10x squats
50x IC flutter kicks with coupon hold
10x squats
Rifle carry coupon back to field
THE FIELD
Line up on goal line
5x burpees
Run backwards 100yd to opposite goal line
5x burpees
Run back to goal line
10x IC blockees/man makers
Karaoke to 50 facing home stand
Karaoke back to goal line facing home stand
BAT WINGS (keeping arms up until Recover)
20x IC LBACs forward
1x 10-ct
20x IC LBACs reverse
1x 10-ct
20x IC seal claps
2x 10-ct
20x IC overhead claps
2x 10-ct
Recover
MARY: donkey kicks 15x each L/R, fire hydrants 15x each L/R, Nolan Ryans 20x each L/R
ANNOUNCEMENTS: backpacking in April, Super Bowl Squares, GrowRuck
COT: YHC shared a personal family story about one of his 2.0s who is struggling and about to embark on a new phase in the long and difficult journey to wellness. The 2.0 will be facing challenges and discomfort in a broader effort to heal and hone skills needed for a bright and successful future. YHC sees F3 presenting opportunities for challenges and discomfort and is committing to experiencing more of each in order to grow and move forward himself. Thank you to my F3 brothers for their support.
F3 The Capital 