Date: 2023-11-13
AO: horizon-ao
Q: Gherkin
PAX: Magoo, Attache’, Disco, Fish Fry, 3 mile, sticks, Mr Haand, Kodiak, vplaxico, Gherkin, Purple Rain, Classified, Yardbird FNGs: None
COUNT: 14
WARMUP:
SSH, IWs, cherry pickers, Wiley Mays Hays, down dog, worlds greatest stretch, OYO THE THANG:
Bearmuda Triangle
Triangle with points about 30 yards apart. PAX start on one point of the triangle, perform a set of exercises and bear crawl to the next point, where more of the same exercises are performed and repeat for third point with more of the same exercise. Bear crawl back to the first point and start again with a different exercise. Merkins 20, 30, 20
Squats 30, 40, 30
Burpees 15, 20,15
Bonnie Blairs 20, 26, 20
Shoulder Taps (IC) 20, 25, 20
Bobby Hurley 20, 30, 20
MARY:
Flutter kicks, LBCs
ANNOUNCEMENTS:
Trifecta will need surgery. Reach out to him.
COT:
We see the most improvement (in workouts, at work, or when doing anything hard in general) when we get to the point where we want to quit but don’t. Push through and get er done. But also remember, that your F3 brothers are always here for you.
F3 The Capital 