DATE: 2023-02-21
AO: Delphi
Q: Crafty
PAX: I-Beam, Lightyear, Glee, Gadget, Ashe, Peanuts, Heatstroke (MeCa Region), Hightower, Rocket, YNAB, Nano FNGs: None
COUNT: 12
WARMUP: SSH, 5 Burpees, lap around field, bat wings
THE THANG:
Welsh Dragons to 10: plank position throughout, 4-step bear crawl, 1 Merkin, 1 planknjack, 1 4-count shoulder tap. 4-step beat crawl, 2 Merkins, 2 plank jacks, 2 4-count shoulder tap. Continue to 10.
Railroad tracks. Line up at goal. PAX 1 runs to line and holds low plank. PAX 2 hurdles PAX then holds low plank at next line. Continue to other goal.
Slap downs. Going the other way, but PAX 1 goes to line and holds leg at 45 degree angle. PAX 2 pushes legs down. Continue to other goal.
To the wall: Yak kicks. Donkey kicks 1 to 5, hold for 5 count. Donkey kicks 6 to 10, hold for 10 count. To 25.
Do As I Say Not As I Do. PAX at end calls an exercise for everyone else to do while he runs midfield and back. No repeats of exercise.
Motivator 10 to 1.
MARY: PAX choice.
ANNOUNCEMENTS: Grow Ruck coming.
COT: The first core principal of F3 is that it’s free of charge. There’s no money required, but it’s not really free. Everyone should be putting in what they can. The shared leadership team puts in effort to keep the AOs and region going. The Q for the day plans the workout and word. All of you men woke up to do the hard thing this morning so that the man next to you has the accountability to get better. If you start to feel like it’s totally free, like you’re just taking and not paying, then maybe it’s time to start seeking ways you can give back to F3. Sign up to Q, look at leadership positions, help plan 2nd and 3rd F events, etc.
F3 The Capital 