DATE: 2023-05-19
AO: Horizon-Ao
Q: CableGuy
PAX: 3 mile, SPINAL TAP, Magoo, Booking, Trifecta, Kodiak, Mr Haand, sticks, Disco FNGs: Attache, Tomb Raider
COUNT: 12
WARMUP: SSH, Imperial Walker, Hillbilly, Arm Circles, WM Hayes, Cherry Picker, Down Dog, Fellowship Lap THANG 1: Assemble on the line, with coupons, for two rounds of: 5 blockees
Rifle carry 25 yards, do an exercise, farmer’s carry back
Exercises were: 10 Low Rows, 15 Goblet Squats, 20 Tricep Extensions, 25 Coupon Swings, 30 Curls Total reps: 255
THANG 2: Mosey over to the razed, broken-glass sprinkled tennis courts for four rounds of 10 Alternating Shoulder Taps (IC) / 10 Mountain Climbers (IC)
THANG 3: YHC and M watched Reality Bites again over the weekend. My Sharona is a helluva ear worm and came in handy today. Burpee for every ‘My’ or ‘Sharona’ in any combination. Overhead claps through the three (!!) guitar solos. Think we had the extended remix edition.
MARY: Freddie Mercury, Toy Soldier, LBC, Flutter Kick
ANNOUNCEMENTS: Boneathon: 24 hours left to train; Murph; Dad’s Camp
COT: Mental Health Awareness Month: We have a history of substance abuse in our family. My grandmother died of cirrhosis, many others with issues, lots of what I would call ‘high functioning alcoholics’ in the family. My mom used to hammer that history into us but didn’t offer much in the way of mitigation strategies. Starting in college I always got up in the morning; never skipped class; always had an exercise routine, just to keep some structure that would be disrupted by lots of bad substance decisions. With F3, that routine and accountability gains strength because it’s shared and reinforced with others. So I thank all those around me a look forward to many more gloom sessions.
F3 The Capital 