DATE: 2023-03-24
AO: Patriot
Q: Booking
PAX: Shake ‘N’ Bake, Maguire, citrus, Sunshine, bogey, Ice Tea, CableGuy, 2 percent, Flipper, Wallace, Gherkin, Major Payne, Strange Brew, Big Short FNGs: None
COUNT: 15
WARMUP: SSH, Windmills, Cherry Pickers, WMH, Michael Phelps, Hill Billies, Down Dog, Kobra Kai
THE THANG: Line up on goal line—> run to other goal line, 10 burpees, run back 10 Squats— repeat taking off 10 yards, 1 Burpee and 1 Squat until you get to 10 yard line with 1 burpee and 1 squat. Equated to .63 of a mile, 55 burpees, 55 squats
Bear Crawl to the 30- 30 Calf Raises—Crawl Bear Back–30 OH claps Bear Crawl to the 20- 20 Big Boys—Crawl Bear Back—20 Freddy Mercuries Bear Crawl to the 10- 10 Merkins—Crawl Bear Back– 10 Merkins
Lunge Walk to the 20- 20 copperhead squats
Lunge Walk to the 40- 20 shoulder taps
Lunge Burpee to the 40- 20 Heels to heaven
Lunge Burpee to the 20- 20 diamond merkins
Lunge Burpee to the goal line
Sprint back to the opposite goal line
MARY: LBC, Flutters, Dirty Dog, Donkey Kicks
ANNOUNCEMENTS: Grow Ruck is here!
COT: Today was an example of how we support and lift each other up by picking up the six in the first series of exercises. All of those who finished early went back to support others while they finished. No one said to do this, it was a natural instinct.
True teamwork. One of the most important aspects of F3 is supporting and pushing each other. That was on full display today. Let’s try to be an ambassador of that important part of F3 throughout our lives by demonstrating and leading with the at work, home, sports, etc. Lift others up all around you, not just at F3
F3 The Capital 