Date: 2024-02-28
AO: thepatriot
Q: Wedding Singer
PAX: Lazlo, Ice Tea, Strange Brew, Spud, My Space, Lucius, Boardwalk, Skymiles, The Lawn, Sparky, Disco, Shake ‘N’ Bake FNGs: None
COUNT: 13
WARMUP: SSH, Imperial Walker, Hillbilly, Arm Circles, Michael Phelps, WMH, Cherry Picker, Downward Dog, World’s Greatest, Cobra Kai
THE THANG: Mosey around Yorktown High School
3x
10 Copperhead Squats
10 Merkins
3x
10 Step ups
10 Dips
Bear crawl
3x
10 Big Boi Sit Ups
10 Heels to Heaven
3x
10 Shoulder Taps
10 Mountain Climbers
10 Australian pushups
3x
10 Copperhead Squats
10 Merkins
Lap around track
MEGA-MARY: LBC, Freddy Mercury, Bridge, Bridge with Leg lift, Bird Dog, Dirty Dog, Donkey Kick, Nolan Ryan, Side Plank Leg Lift, Superman, Flutter Kick, Stretch
ANNOUNCEMENTS: CapitalClusterLeaf, sign up to Q at #thepatriot
COT: Daffodils are blooming, days are getting longer. Schedules will get tight with spring sports, so make sure to keep up the F3 habit. More daylight, better temps – a good time to invite new men to participate in F3.
Tags: thepatriot, Lazlo, Ice Tea, Strange Brew, Spud, My Space, Lucius, Boardwalk, Skymiles, The Lawn, Sparky, Disco, Shake ‘N’ Bake
F3 The Capital 