Date: 2023-08-30
AO: fallschurchcolumbia
Q: Major Payne
PAX: Jenner, 2 percent, Lazlo, Legacy, Kodak, Ramsey, Triple A FNGs: 1 Triple A
COUNT: 8
WARMUP:
13 reps of each exercise (all 4 count)
SSH
Imperial Walkers
Shoulder Taps
Mountain Climbers
Plank Jacks
THE THANG:
Mosey to the BWA parking lot
Partner up, then complete 85 reps of each of the following exercise Dora style, where one PAX counts and the other exercises. For Dips, Air Press and Lunges, PAX ran a set distance while their partner exercised, again, Dora style. After each set of 85, as a group, all PAX performed 4 burpees (8 burpees as a partner group). – Hand Release Merkins
– Big Boy Sit-ups
– BWS
– Dips
– Air Presses
– 4 count flutter kicks
– Lunges
Mosey back to the Start Point at 301
MARY: No time for Mary
ANNOUNCEMENTS: 9-11 Stair Climb; @Legacy on Q next week; we need to officially choose a name for this AO.
COT: As YHC read his Bible app this morning, the daily refresh scripture was John 15:12 — “My command is this: Love each other as I have loved you.”
In fact, that is what this workout and F3 is all about. We post in the gloom for each other, because we love and care about each other. we strive to make ourselves that 1% better every day (is that 365% better after a year? or 37x better with compounding? Not sure…) Regardless, we are making ourselves and each other better together so that we can go back out into the world and positively impact those we care most about to be better husbands, fathers, sons, co-workers, bosses, or whatever our particular role of the day might be, Thanks for posting today. It is an honor for YHC to post alongside you all! Aye!
F3 The Capital 