Date: 2023-10-18
AO: compound
Q: Wapner (F3 Cape Fear)
PAX: Poe, Yardbird, Battleship, citrus, Hightower, Popeyes, Big Bird FNGs: None
COUNT: 8
WARMUP: SSHs x 25 IC, Merkins x 15 IC, Gravel Pickers x 15IC, Willie Mayes Hayes x 15 IC, Copperhead Squats x 20 IC
THE THANG: We partnered up for a Dora consisting of 100 Merkins, 200 Squats, and 300 LBCs and a mosey w/ 3 burpees for the non-exercising partner. After that we honored hump day with some glute bridges/Alabama Prom Dates. Then we moseyed into Mosaic for a Monkey Humper extravaganza wherein we finished by doing 25 monkey jumpers in front of F45 (all those extra Fs and they weren’t even open yet). BTW 45 F’s is way too many to give!
MARY: Pax Delight wherein each Pax led us through a Mary exercise.
ANNOUNCEMENTS: Two Veterans Day events: (1) Local workout here in the Capitol region and (2) GTE 44 in my neck of the woods.
COT: Life will happen to us, all we can control is our response. Hard things are worth doing, and they build character.
F3 The Capital 