Date: 2024-06-26
AO: ignite
Q: AI
PAX: Gherkin, Fitz-Hume, Legacy, Baracus, bogey, Popeye, meister, Goldfish, Bootlegger, Pepco, Coral FNGs: None
COUNT: 12
WARMUP:
1. Side Straddle Hop (Jumps)
2. arm circles
3. overhead hand reach
4. Imperial walker
5. Windmill
6. knee circles
7. downward dog (left + right leg)
THE THANG:
Rock-paper-scissors — you do exercise for your line and then play a game. Winners move to the next line, the rest stay and continue doing exercise for this line. Winner is leading the fellowship lap with his baby coupon in the jogger. Every iteration shifts exercise sequence by 1. Lines:
1. Biceps curl
2. Dips
3. ROWS (coupon curls)
4. https://f3nation.com/exicon/entry/28359/?gvid=398721
5. Blockey
6. Coupon press over your head
MARY:
The iconic https://youtu.be/1ycouUJKj6c?si=lDH91R22mlIQFq9L
ANNOUNCEMENTS:
1. HH for a Toolbox in Pentagon city 6 o’clock Thursday
2. Cornhole this Sunday at 10.00, great chance to have a beer at morning and talk to the brewery owner!
3. 2nd F event July 10 – Watch @Yardbird play in the U.S. Marine Band on the Capitol Steps
4. The main announcement: it’s a boy! there is a Meal train opportunity. meister, could you provide a link for signing up or details for participation? COT:
as a continuation of Father’s Day topic I shared that I was spending more time with my son recently and told him that I love him fort time after he was born. So there is some F3 positive impact and I encourage you to take a break to spend time with somebody who is important for you.
Tags: ignite, Gherkin, Fitz-Hume, Legacy, Baracus, bogey, Popeye, meister, Goldfish, Bootlegger, Pepco, Coral
F3 The Capital 