Date: 2024-04-02
AO: atlantis
Q: Deflator
PAX: Hammerhead, Smokee, True North, Windtalker
FNGs: None
COUNT: 5
WARMUP: Normal – arm circles, Wille Mays Hayes, etc
THE THANG: Took a workout routine from Rebecca Kennedy on Peleton, moseyed to under the bridge for shelter from the rain.
100 Split Squats
90 seconds of shouder taps
80 Lateral then Reverse Lunges
70 American Hammers
60 Squats/Sum Squats
50 Merkins
40 Toe Touch Situps
30 Bentover Rows
20 Up-Down Planks
10 Jump Forwards and Back Pedal Backs
Moseyed around the bridge, back to under th bridgem and repeated a half cycle of the above.
MARY: Moseyed back to the Starting Green and did a few abs that I cannot readily remember.
ANNOUNCEMENTS: Memorial Day is around the corner, be watching for regional F3 activities.
COT: We are not professionals, and don’t stress about Q’ing. Go to Pinterest or like I did, Peloton, and grab a workout. It’s less about innovating and entertaining, more about LEADING!!!!
Tags: atlantis, Hammerhead, Smokee, True North, Windtalker
F3 The Capital 