Date: 2023-08-25
AO: thehighlands
Q: 2 percent
PAX: Deflator, Jag, Hard Knox, Toolbox, Katniss, LTD, Patrick Kelty, Tweed, Tweed FNGs: 1 Tweed
COUNT: 9
WARMUP: QIC was a solid 15 seconds late to his own Q. Thanks to @Jag for getting started w/ SSH. Imperial Walkers, Hill Billy’s, Willy Mays Hays, RVE’s, Arm Circles, Michael Phelps, Moroccan Nightclubs, Downward Dog, Kobra Kai, World’s Greatest Stretch, Body Weight Squats
THE THANG: Mosey to the Costco stairs for some DORA – PAX paired up and alternated between running the 6+ flights of stairs and performing a total of 50 Squerkins (step up w/ a merkin), 75 Flutter Kicks, 100 Dips, per team
Costco garage ramp – Jacob’s Ladder – 10-1 burpees/merkins with sprints to the top and bottom of the ramp 8-1 Motivators
MARY: Box Cutters, Nolan Ryans
ANNOUNCEMENTS: Welcome FNG Tweed and DR PAX RPE from Tornado Alley. 9/11 Stair Climb, Overnight Ruck 9/10, Travis Manion Race 9/17
COT: QIC reflected on how F3 has impacted his life for the past 4+ years. This is not just a workout. It is a community of men who lift each other up and help to make each other stronger. Not just physically. But mentally and emotionally. Not just in the gloom. But at any hour of the day.
F3 The Capital 