Date: 2024-04-26
AO: thepatriot
Q: Legacy , Smokey
PAX: Bone, Overthrow, citrus, Shake ‘N’ Bake, SAAS, bogey, Short Rib, CableGuy, Boardwalk, Hobbyhorse, Lazlo, Skymiles, Goldfish, Wedding Singer, Ice Tea FNGs: None
COUNT: 17
WARMUP: SSH, Imperial Walkers, Hill Billys, Little Bitty Arm Circles, Cherry Pickers, Michael Phelps, Willy Mays Hayes, Downward Dog, WGS
THE THANG: Border Patrol Agent’s Physical Fitness Test: fellowship lap, then jog to the 40, then line up on the start line to run 4x 400 meters fast, after 4x of those, a fellowship lap, then
Mini-12 days of F3-mas in April: 1 rep, jog to the 50 and back, then the 1 rep followed by a second exercise of 2 reps, then jog, building up to 8. The exercises were 1 Kraken Burpees, 2 Four-count Bonnie Blairs, 3 Bobby Hurleys, 4 LBCs, 5 shoulder taps, 6 mountain climbers, 7 calf-raises, and 8 regular burpees. MARY: Flutters, IC (40), Dirty Dogs, 10 each site
ANNOUNCEMENTS: BONEATHON, Sunday, May 26; MURPH, Monday May 27, and CONVERGENCE Saturday June 1
COT: Heath is a frequent COT topic. The Co-Q related some items that cannot be restated here because of HIPPA restrictions. But–the moral of the story can be emphasized here in writing: don’t be a tough guy! When something is wrong, go to a doctor; when you have problems attend to them.
Tags: thepatriot, Bone, Overthrow, citrus, Shake ‘N’ Bake, SAAS, bogey, Short Rib, CableGuy, Boardwalk, Hobbyhorse, Lazlo, Skymiles, Goldfish, Wedding Singer, Ice Tea
F3 The Capital 