Date: 2024-06-24
AO: hamilton
Q: AI
PAX: Legacy, Hard Knox, Goldfish, 2 percent, Popeye, Jag, Quick Stop, Spot FNGs: None
COUNT: 9
WARMUP:
1. Side Straddle Hop
2. Arm circles
3. Overhead hand reach (with your legs)
4. Imperial walker
5. Lower back stretch (twisting your body)
6. Windmill
7. Knee circles
8. Downward dog
THE THANG:
1. 1/4 circle running, 1/4 doing: high knees, butt kicks, left/right side forward, deer jumps 2. Every time we were passing small wall at the field corner – dips
3. Every time we were passing gates – pull ups that were wisely changed to merkins 4. https://f3nation.com/exicon/entry/27880/?page_size=100&gvid=398721 5. https://f3nation.com/exicon/entry/2904/?page_size=100&gvid=398721 MARY:
1. The iconic 8 minutes ABS that turned out to be https://www.youtube.com/watch?v=n538bSON2kA 2. Freddy Mercury
ANNOUNCEMENTS: cornhole tournament 6/30 port city brewery. Check F3 capital news. Note: there were more announcements, feel free to edit this backblast to add them.
COT: use this week to get rid of a todo-list that you have been procrastinating for quite a while. I appreciate you all coming this morning, it was an honour for me to Q!
Tags: hamilton, Legacy, Hard Knox, Goldfish, 2 percent, Popeye, Jag, Quick Stop, Spot
F3 The Capital 