Date: 2023-12-06
AO: ignite
Q: bogey
PAX: Baracus, Kodak, Leprechaun, meister, Bootlegger, Legacy, Bono, Major Payne, Popeye, Goldfish, Ramsay, Kipchoge FNGs: 1 Kipchoge
COUNT: 13
WARMUP: SSH, Imperial Walkers, Hillbillies, Michael Phelps, Moroccan Night Clubs, Leaf Pickers, WMH, Downward Dog, Cobra Kai, mosey lap
THE THANG:
After your Q (not a professional) botched the math portion of the count-off, we ended up with 6 (roughly) 2-man teams who rotated through various coupon stations performing a designated workout while the timers farmer-carried sand kettle bells/coupons
The Stations:
1 – 40# med ball throws
2 – 45# ruck or coupon hi pulls
3 – 60# med ball over shoulders or coupon grave diggers
4 – 80# sandbag deadlifts or coupon swings
5 – Coupon chest press
6 – 60# sandbag or coupon low rows
7 – Timers: 45# x 2, 55# x 2 sand kettlebells (or block 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 overhead hold flutter kicks + 15 shoulder taps IC + 15 mountain climbers IC each round
Bat Wings (arms up until recover) 20 LBACs IC forward, 20 LBACs IC reverse, 20 seal claps IC, 20 overhead claps IC. Recover.
MARY: see Batwings
ANNOUNCEMENTS: MABA coming up in January (never too early to start burpees), vote on Polly for Spring 2024 CSAUP
COT: YHC shared his 14-yr old daughter’s ongoing struggle with autism and battle with depression and anxiety. She recently entered another treatment program after experiencing suicidal ideation. She is, thankfully, getting help. YHC shared his own struggles in dealing with these trials, including the fallout on his wife and 2 other children. YHC expressed his thanks to the men of F3 for using their God-given talents and abilities to help him through this difficult season. YHC encouraged the PAX to think about the times they have been helped, to take time to reflect on the talents and abilities that each of them has been given, and to find ways to use those talents and abilities to help others. YHC encouraged the PAX to keep showing up at F3 to keep getting stronger, to keep accelerating, and to go out and be the men their families and communities need in this season of giving. Thank you men!
F3 The Capital 