DATE: 2023-05-30
AO: Freestate
Q: Horshack
PAX: Winston, Dungeon Master (Amon), FIFA, Wildcat
FNGs: Mumford, Brony (Q)
COUNT: 7
WARMUP:
Cherry Pickers
Willie Mays Hays
Plank Jacks
THE THANG:
Two 25 pound barbells. One person carries barbells one lap around basketball court handing the barbells to the next person around the group. While the person laps with the barbells, the rest of the group does one exercise. Complete two cycles of 20 exercises in order of core, arms, legs, and cardio five times. The exercises are
Core
1 Burpies
2. Flutter kicks
3. Reverse crunches
4. Freddie Mercuries.
5. Cesars.
Arms
1. Mercans
2. Wide arm mercans
3. Diamond mercans
4. Hand release mercans.
5. Carolina dry docks
Legs
1. Squats
2. Lunges
3. Bonnie Blairs
4. Narrow leg squats
5. Wide leg squats
Cardio
1. Jumping Jacks
2. High knees
3. Jumping Jacks
4. High knees
5. Jumping Jacks
MARY:
Plank-o-rama
ANNOUNCEMENTS:
Adopt-A-Road – final for the year this Saturday June 3rd
COT:
https://f3nation.com/disruption-f-1/
Nantan Nano’s reflection . . . This topic really resonates with me. It tells you that to be led you need to get outside your comfort zone. But, perhaps more importantly, to lead you must be comfortable with being the disruptive force that pushes others outside their comfort zone. In other words, you are not leading unless there is resistance.
F3 The Capital 