Date: 2023-09-20
AO: ignite
Q: bogey
PAX: Lazlo, Legacy, Lucius, Major Payne, Patchouli, Strange Brew, Moneyball, Elvis, meister, Grease Monkey, Kodak, Ramsey, Goldfish, Boomerang FNGs: 1 Boomerang
COUNT: 15
WARMUP: SSH, IWs, HBs, 5 burpees, Moroccan Nightclubs, MPs, Potato Pickers, WMH, DownDog, Cobra Kai, 5 burpees
THE THANG: 7 teams rotated through coupon stations performing workout while timers farmer carried coupons Stations:
40# med ball throws
30# ruck or coupon hi pulls
60# med ball over shoulders or coupon squats
80# sandbag deadlifts or coupon swings
Coupon chest press
60# sandbag or coupon bent over rows
Timers 45# x 2 or coupon x 2 farmer carrys around the grass island Every 5 mins PAX stopped what they were doing and performed rounds of:
20 coupon curls or 20 OHPs or 30 coupon hold flutter kicks + 15 shoulder taps IC + 15 mountain climbers IC Bat Wings (arms up until recover)
20 LBACs IC forward, 20 LBACs IC reverse, 20 seal claps IC, 20 overhead claps IC Recover
MARY: 25 Freddy Mercurys
ANNOUNCEMENTS: Dad’s camp, The Grunt, GTE44 Cape Fear
COT: YHC shared a story of his 14yr old going to the emergency room over the weekend. She is autistic and over 500 miles away at a special school. YHC felt a burden of sorrow and helplessness weighing him down and was reminded to “Pray not for a lighter load, but for a stronger back.” Each of us carries a burden (or burdens) – it can be at home, at work, or internal struggles that weigh us down. A stronger back is not just physical-it includes drawing from your faith, your family, your friends, and your community. F3 PAX post in the gloom to strengthen their “backs”. We do that through the 3 Fs – Fitness, Fellowship, and Faith. We show up for our F3 brothers to do the hard things at 0530, so when we leave the F3 AO we can be stronger for our families, our friends, our communities, and ourselves. Thank you brothers for coming out today! SYITG!
F3 The Capital 