Date: 2024-05-15
AO: compound
Q: Hightower
PAX: Yardbird, Yard Sale, Doodles, citrus, Popeyes, Roddick, DR PAX Dez Nuts FNGs: None
COUNT: 8
WARMUP:
6 count Modifers, then stretching, followed by fellowship jog up and around parking garage
THE THANG:
Series of 11’s. Start bottom of garage 10 burpees, jog to top, 1 SSH in cadence. Rinse & repeat: reducing burpees by 1 and increasing SSH by 1, total reps is 11 per round.
MARY:
50 count LBC’s
ANNOUNCEMENTS:
Boneathon
Murph Challenge
Anniversary Convergence
Dads Camp
COT:
F3 termed the phase 43’. First it was determined that was avg age of PAX when started. Looks like that’s close to avg for our group posting today. That’s not always the case in our region. Seems like we’ve got several AO’s the avg age much higher? Encourage each of us to go out and EH those Sad Clowns that need F3 in their lives. That will help us continue to grow.
Tags: compound, Yardbird, Yard Sale, Doodles, citrus, Popeyes, Roddick, DR PAX Dez Nuts
F3 The Capital 