DATE: 2023-03-29
AO: Patriot
Q: Shake ‘N’ Bake
PAX: Lazlo, Big Short, Legacy, Obadiah, Grape Ape, Booking, bogey, Moneyball, Anchorman, Wedding Singer, Smokey, Lucius, CableGuy, Major Payne FNGs: None
COUNT: 15
WARMUP: SSH, Imperial Walker, Hillbillies, Windmills, Cherry Pickers, WMH, Downward Dog, Cobra Kai
THE THANG: LADDER-ISH: 5 Burpees, 10 BBSU, 15 Merkins, 20 Flutter Kicks, 30 Squats (HC), 40 Calf Raises 57 Overhead Claps
– Round 1 (Mosey to the Rock): 5 Burpees; 10 BBSU
– Round 2 (Mosey to the Theater): 5 Burpees; 15 Merkins; 10 BBSU – 28 Wall Dips
– 28 Wall Step-Ups
– Round 3 (Mosey to the Bottom of the Hill): 5 Burpees; 20 Flutter Kicks; 15 Merkins; 10 BBSU
– Round 4 (Mosey to the Top of the Hill): 5 Burpees; 30 Squats; 20 Flutter Kicks; 15 Merkins; 10 BBSU
– Round 5 (Mosey to Shop Class): 5 Burpees; 40 Calf Raises; 30 Squats; 20 Flutter Kicks; 15 Merkins; 10 BBSU
– Round 6 (Mosey to BB Court): 57 Overhead Claps; 40 Calf Raises; 30 Squats; 20 Flutter Kicks; 15 Merkins; 10 BBSU; 7 Burpees
MARY: 57 LBC, Bridge, Donkey Kick, Fire Hydrant, 28 Toy Soldiers
ANNOUNCEMENTS: Ruck cleaning party at Major Payne’s house tonight. Check the #growruck_thecapital_2023 channel for details. Boneathon in May, check the #boneathon channel for details.
COT: Shoutout to to the dudes who did the Growruck on Sat/Sun. I was an observer and it was truly amazing to witness what these men accomplished. Conducted and AAR on year 56 and recognized how appreciative I am for F3 and also the importance of self care. Take care of your mind and body and learn to VALUE yourself. You are good enough, you are smart enough and gosh darnit, people like you!
F3 The Capital 