Date: 2023-11-14
AO: freestate
Q: Horshack
PAX: FIFA, Dungeon Master, Cannoli, CashOnly, Deagle, Winston, Butter, Mumford, Iron Dome, Lefty FNGs: None
COUNT: 11
Warm Up: 27 reps each for the 27M people who are trafficked at any one time worldwide. • 27 SSH
• 27 Little Baby Arm Circles
• 27 Goofballs (climb an imaginary ladder)
• 27 Copperhead Squats (3 count down, up on count)
The Thang: Partner workout. 1 PAX does reps while the other runs out and back. Pick up the 6 after each exercise before continuing to the next one.
• 500 reps for the 500 square foot building F3 Muletown helped rehab. This will be used for emergency placement of girls removed from sex trafficking.
• 500 LBCs
• 250 Coupon Curls (coupon touches legs at the bottom and chest at the top) • 150 Bobby Hurleys (jump shot and touch ground)
• 100 Hand Release Merkins
• 25 Blockees (burpee with a coupon in your hand)
Mary: 1 in 5 victims of sex trafficking are children. 5 ab exercises for 1 minute each • 1-minute high plank
• 1-minute Freddie Mercuries
• 1-minute Low Flutter Kicks
• 1-minute High Flutter Kicks
• 1-minute Low Plank
ANNOUNCEMENTS:
• Thirsty F3rd Thursday this week! 6:30p at Irish Inn at Glen Echo
COT: Today’s workout is to celebrate the work of the HIMs in F3 Muletown. A local non-profit needed assistance rebuilding part of their property to help save more victims from sex trafficking. F3 Muletown partnered with the F3 Foundation to raise the money needed for the project and the PAX went to work fixing it up! Together with Muletown, today’s beatdown was brought to you by The F3 Foundation. The foundation is the charitable arm of F3 to support the mission and fund grants for regions of the nation. The annual Accelerate Campaign is the way to fund more projects like the one in F3 Muletown (Columbia, TN) that inspired the beatdown today. They raised funds and received a matching donation from the foundation to rehab a 500 square foot building to help victims of sex trafficking in partnership with a local non-profit. Help F3 reach more sad clowns and increase community impact opportunities like this by donating to the campaign.
F3 The Capital 