Date: 2023-11-06
AO: thepatriot
Q: Wedding Singer
PAX: Hobbyhorse, Popeye, Booking, Ice Tea, Defiance, Coconuts, Shake ‘N’ Bake, Legacy, Roadkill, Spud, My Space, Major Payne, Lucius, bogey, citrus, Lazlo, Vila, Strange Brew, Smokey, Bodett FNGs: None
COUNT: 21
WARMUP:
SSH, Michael Phelps, Imperial Walker, Hillbillies, Arm Circles, WMH, Cherry Picker, Downward Dog, Worlds Greatest Stretch
THE THANG: Pax broke into four groups
Mosey to arena, quick break for 5 burpees
Rotate through Step Ups, Dips, Squat, and lap (timer)
Mosey to George Mason median, quick break for 5 burpees
Rotate through Big Boi Sit-ups, Flutter Kicks, Shoulder Taps, Bear Crawl to the 3 trees and run back (timer)
Mosey to Augustine Roofing parking lot (listen to the Respect contingent reflect on what used to be in that space) 5 burpees
Ring of Fire – 5 push ups each / plank
20 Squats
Mosey back to stadium (1.75 miles of running total)
MARY:
IBC, Freddy Mercuries, bridges, side plank leg lifts, dirty dog, donkey kick, bird dog, Superman, flutter kicks
ANNOUNCEMENTS:
Grunt November 11
COT:
Make sure to sign up to Q. No expertise, or even skill, necessary. You give a lot, and you get a lot out of it. Especially if you are new to F3, consider pairing up with someone to Co-Q.
F3 The Capital 