Date: 2023-09-20
AO: thegeneral
Q: Lazlo
PAX: Toolbox, citrus, Hard Knox, Babel, Fairweather, bogey, Defiance, Apples FNGs: None
COUNT: 9
The gate was open, so there were good vibes today from the start. The Q forgot gloves and @bogey picked him up. More vibes. A new face appeared during warmups. It was Apples coming in from the other side, second post after his first at the Sandlot. Good vibes all around.
WARMUP: pretty standard. SSH, Imperial Walkers, hillbillies, Michael Phelps, cherry pickers, willie Mayes Hayes, down dog, WGS.
THE THANG:
Musical Dora. Partner does an exercise while the other does a movement. Flapjack until the song is over, Repeato with a new song and a new exercise. Exercises were: Burpees
No cheat merkins
Body weight squats
Monkey humpers
Air press (crawl bear instead of running)
SSH (bear crawl instead of running)
Flutter kicks
Bonnie Blair’s
MARY: Captain Thor, always popular
ANNOUNCEMENTS: Dad’s camp
COT: People use the analogy of deposits and withdrawals in relationships. F3 is the same. I’ve been taking withdrawals lately. Thanks to all my F3 brothers for being there and making this thing work. And don’t be shy to lean on each other when you need to.
F3 The Capital 