Date: 2023-09-12
AO: delphi
Q: Hightower
PAX: Rambler, Jimmy Garbak, K-Pop, Doodles, Peanuts, Fortran, Gadget, Glee, Monte Karlo, slider, MerMan FNGs: 1 MerMan
COUNT: 12
WARMUP:
Warm up and lots of stretching
High knee skips, butt kickers, Karaoke followed by fellowship lap around field
THE THANG:
Plyo workout
Round 1, 4X 10 reps
1. Pop Squats: squat wide, pop up feet together
2. Burpee
3. Apollo Ono
Round 2, 2X 10 reps
1. Single sided Bonnie Blair
2. Hand release push up: pop up
3. Burpee to tuck jump
Round 3, 2X 10 reps
1. Reverse Lunge to High Knee
2. Tuck Jump: vertical jump, hands slap knees in air
3. Broad jump burpee
MARY:
Stepped over to bleachers for final series of stretching
ANNOUNCEMENTS:
Dad’s Camp Oct 13-15, see Rambler
Cornhole tourney Sept 23, see Bone
Acropolis launch Mon, 9/18
Dec hike with 3F, see Rambler
COT:
It’s not all about the Leader, it’s more about the First Follower. Looking back at 9/11 Stair Climb or the launch of Delphi both years ago. Both have grown well beyond expectations, and it really has been driven by the First Followers that have embraced and spread the word. Then more followers, and they continue to spread word. Very grateful for what has become of our regional F3 group, and it’s all of our First Followers. Let’s keep growing and impacting more men’s lives!
F3 The Capital 