Date: 2024-02-19
AO: thepatriot
Q: Wedding Singer
PAX: 3 mile, Big Short, CableGuy, Defiance, Flipper, Fredo, Gherkin, Ice Tea, Legacy, Popeye, Smokey, Strange Brew, Nano FNGs: None
COUNT: 14
WARMUP: SSH, Imperial Walker, Hillbilly, Michael Phelps, Arm Circles, Cherry Picker, Downward Dog, Worlds Greatest Stretch, Cobra Kai
THE THANG: Split into four groups for two rotations
Station 1 with coupon: 20x curls, overhead press, around the world, repeat, then solider carry to station 2
Station 2, no coupons: 20x merkins, shoulder taps IC, squats, repeat, farmer carry to station 3
Station 3, with coupon: 10x thrusters, Atlas shrug, bent over row, repeat, should carry to track
Station 4, no coupon: run a lap, serve as timer
MARY: Leg lift over coupon, flutter kick holding coupon, LBC, dirty dog, donkey kick, Superman, Nolan Ryan, Side plank leg lift, flutter kick, stretch
ANNOUNCEMENTS: Cluster posted on Slack. Participate or volunteer to help.
Nano – Patriot is a strong AO. Help out other AOs, identify a need in the Capital Region and offer a solution. Volunteers are needed, appreciated and key to getting more men to benefit from F3.
COT: Ever frustrated with your son? My 22 year-old rose to the occasion of helping grandparents with their move, a big transition, and 5 hours away. I saw a lot of maturity and patience from this young man. And yes, we found his dirty clothes in the bathroom after he left town at the end of the weekend.
Tags: thepatriot, 3 mile, Big Short, CableGuy, Defiance, Flipper, Fredo, Gherkin, Ice Tea, Legacy, Popeye, Smokey, Strange Brew, Nano
F3 The Capital 