Date: 2023-12-12
AO: freestate
Q: Horshack
PAX: Pigeon, FIFA (F3 The Capital), Winston, Deagle, Cannoli, John Kluge, Dungeon Master, CashOnly, Only Hope, Bluto, Iron Dome FNGs: None
COUNT: 12
WARMUP:
• SSH x 25 IC
• Chinooks x 12 IC forward and reverse / narrow and wide
• Swing Billies x 12 IC
• Alarm Clocks x 12
• Windmills x 12 IC
• Two laps with karaoke on the sides
• Learning to Phelps x 12 IC
• Harry Rockettes x 12 IC
• Walkout Cobra-Kai x 5
• Cherry Pickers x 12 IC
THE THANG:
Playground of Pain x 2 rounds
1. Bear Crawler sets the pace
2. Squats
3. Dips
4. Step Ups
5. Australian Pull Ups
After Rounds
1. Jacobs Ladder 5-4-3-2-1
2. Tennis-i-cides x 2
MARY:
• Box Cutters x 12 Each Way IC
• Reverse crunches x 12 IC
• Leg Lift Rosalitas x 12 IC
• Plank-o-rama IC x 12-12-12-12-12
• Dolly Flutters x 12 IC (legs spread apart) to close
ANNOUNCEMENTS:
State of F3 Nation address – Tuesday Dec 19th at
RSVP to the Facebook Event https://fb.me/e/1zTvlLDE3
It will also go live simultaneously on F3Nation’s Twitter handle (https://twitter.com/F3Nation)
F3 Gear pre-orders close on Dec 19th:
https://f3.mudgear.com/products/f3-the-capital-pre-order-december-2023
Thirsty 3rd Thursday is on December 21st 6:30p at Irish Inn at Glen Echo
Lots of people taking leave over the holidays. Please take a moment to jump on Slack and fill out the Q-SignUps for when you’re able to Q:
https://f3thecapital.slack.com/archives/D046FJAPN30
If you’re not on Slack, here’s the invitation:
https://join.slack.com/t/f3thecapital/shared_invite/zt-28w6x1bf5-EGx0k4ZumrcQGlf7YR3Rbw
Once you’ve Q’d, please take a couple of minutes to post your BackBlast. F3 Nation just surpassed 4,300 weekly workouts on six contininets and are quickly approaching 90,000 participants.
BlackBlasts on Slack are the way F3 Nation collects participation data. It takes a couple of minutes. Here’s the instructional video:
https://www.loom.com/share/705b67bfd30f40ae902fae7a6c1a7421
COT:
As we celebrate Hanukkah this week, then Christmas, and New Years, and the joy that usually accompanies this season, please remember the hostages in Gaza taken by Hamas over two months ago. Let’s also keep the IDF soldiers and the Palestinian civilians in our thoughts and prayers through the holidays.
In a poll taken a day before the October 7th attacks, less than 25% of residents of the Gaza Strip said they would vote for Hamas if given the opportunity, and more than two-thirds said they have little or no trust in the terrorist organization. https://www.arabbarometer.org/media-news/most-gaza-residents-do-not-support-hamas-according-to-poll-conducted-a-day-before-october-7-attacks/
F3 The Capital 