Date: 2024-02-27
AO: freestate
Q: Horshack
PAX: Winston, FIFA (F3 The Capital), Mark Michael, Wildcat, Deagle, Cannoli FNGs: None
COUNT: 7
Dedicating today’s workout to CashOnly ’s dad and Chief’s grand-dad Warm Up
– Side Straddle Hop (SSH) x 25 IC
– Imperial Walkers x 15 IC
– Hairy Rockets x15 IC
Mosey around the blacktop x2, karaoke on the sides
– Hill Billies x 15 IC
– Willy Mayes Hays x 15 IC
– Mountain Climbers x 15 IC
Mosey around the blacktop x2, high knees on the sides
– Learning to Phelps (slow squats doing Michael Phelps) x 15 IC – Fire Hydrants x 10 IC EACH SIDE
– Cherry Pickers x 15 IC
The Thang:
– Mosey Down to the Playground of Pain
– Circuit Rounds
– Pace Setter: Bear Crawl around the playground
– Step Ups
– Decline Merkins
– Bonnie Blairs
– Dips
– Squats
– Plank
– Suicides at the tennis court between Circuit Rounds
– REPEATO: Second circuit round (same as above)
– Jacobs Ladder 1-2-3-2-1 Burpees
Mary:
– Box Cutters x 10 IC Each Way
– Crunches (10 standard + 10 side twists + 10 other side twists) IC – Dying Cockroach x 15 IC
– Plank-o-rama w/ Travoltas on the sides IC
– Outlaw x 20 IC – 10 each way
– Leg Lift Rosalitas x 15 IC
– Flutters x 10 IC
Announcements:
– Adopt a Road this Saturday after our beatdown and coffeeteria
– Unless anyone feels otherwise, I think we should give up one of our road segments at McArthur and the Beltway. COT
– Thinking about CashOnly losing his dad so suddenly earlier this month.
– In a few months, it will be 10 years since I lost my own dad. I am thankful he died peacefully during a few weeks in hospice care.
– It was a real gift to my family that we had the opportunity to gather from all over the country to listen to John Denver and just be with him without any distractions in his final days. It gave us all a chance to say what needed to be said.
– To apologize for being such a self-centered asshole growing up – but more importantly to thank him for the legacy of love and sacrifice he passed on to the next gen
– Dredd – the founder of F3, at the end of his book Q-Source, describes what legacy means to him in the last few Chapters called “Leave Right”
– “A man’s Legacy is not comprised simply of what he happens to say and do during his lifetime.
– For most of us what we say and do will all be forgotten after we are gone, and its forgotten much more quickly than we want to believe.
– Rather, our Legacy is constructed through the people a man has intentionally Influenced during his life and the Problems in this world that he has deliberately set out to solve
– One’s legacy is all compounded by his love and generosity of heart in passing on what he knows.” – Shepherd (Mark Michael) closed out our circle of trust with a prayer
Tags: freestate, Winston, FIFA (F3 The Capital), Mark Michael, Wildcat, Deagle, Cannoli
F3 The Capital 