Date: 2023-12-29
AO: thepatriot
Q: Major Payne
PAX: Tim Leahy (Forceps), Big Short, Vila, Strange Brew, Maguire, Lucius, Defiance, Obadiah, Shake ‘N’ Bake, Ice Tea, Booking, Smokey, Wedding Singer, Hobbyhorse, DRPAX Cuban Missile from F3 Nashville FNGs: None
COUNT: 16
WARMUP: SSH, IW, Cherry Pickers, WMH, Lunges IC, Merkins
THE THANG:
Line up on goal line with coupons.
10 yds Traveling Burpees and back
10 x coupon ground to overheads
10 x front coupon lunges iC
20 yd lunge walk and back
20 x coupon curls
20 x box squats onto coupons
30 yd bear crawl — crawl bear back
30 x one arm coupon rows (switch arms at 15)
30 x coupon swings
Grinder Half (plus) Dora
Count off 1-5, creating 5 groups of three (remainder 1)
Line up on sideline — each team spread apart by 10 yds.
One PAX on each side of the field with one running. Runner (1) relieves PAX on far side (2) who gets up and runs to PAX (3) on near side. Continue the cycle doing exercises as follows Dora style. Exercises Round 1: 60 x Blockees (near side) and 60 x Kraken Burpees (far side)
Exercises Round 2: 120 x Goblet Squats (near side) and 120 x Mountain climbers IC (far side)
Exercises Round 3: 120 x Coupon O/H Presses (near side) and 120 x Merkins (far side) Had to do 120 reps for the final round due to time constraints.
MARY: 25 x Flutter kicks
ANNOUNCEMENTS: YHC will eventually leave for Tampa. Mid-January-ish, Also, sign up for MABA! https://f3maba.com/signup/2024?utm_source=substack&utm_medium=email
COT: YHC put out a quote by Muhammad Ali on Slack last night: “Don’t quit! Suffer now and live the rest of your life as a champion!” We all have so much to be grateful for, but we all suffer too. Cherish the suffering bc it brings perseverance, which makes us better men. Never take this community we have for granted — Community is God’s design. reach out to a brother in this season for your own strength or to help lift him up in a time of need. Life is not an individual endeavor!
Aye!
F3 The Capital 