Date: 2024-08-05
AO: thepatriot
Q: Summit , Hobbyhorse
PAX: Coxswain, Prestige, Flux, Porkchop, Lazlo, Strange Brew, Bone, Shake ‘n’ Bake, bogey, Anchorman, Gandalf, Wedding Singer FNGs: None
COUNT: 14
WARMUP (Hobbyhorse on the Q): SSH, Imperial Walker, Hillbilly, Windmill, Arm Circles, RVE, WMH, Phelps, Downdog
THE THANG:
Set 1: (Hobbyhorse on the Q)
Run to opposite end of parking lot; do an exercise til first PAX hits 50..jog back and repeat: – Merkins
– LBC
– Jump Squats
– Bonnie Blairs (2 count)
– High Knee (2 count)
– Flutter kick (single count)
– Moroccan night club
Set 2:(Summit on the Q)
Tabata set 1 (20 sec work…10 secs rest X 8 )
– The Burpee
There is a Bear in the Parking Lot
– Bear crawl the length of parking lot stopping at every third line for 3 hand release merkins. Proceed to the end of the lot and crawl bear back stopping at every third line for 3 hand release merkins. Tabata set 2: (20 secs work..10 secs rest X :sunglasses:
– Mucho lego (Bonnie Blair followed by air squat)
Bear Crawl around the world
– Circle up and one PAX bear crawls around circle while remainder of the PAX alternates the following exercises called by Q. Continue till all PAX have circled – Arm taps
– Mountain Climbers
– Plank Jacks
MARY (Summit on the Q): Flutter Kicks, Leg Lifts, Freddie Mercury, American Hammers, LBCs ANNOUNCEMENTS:
– Bone’s eldest going to college in Germany. Send good thoughts/prayers. – 9/11 stair climb coming. Info on Slack
COT (Summit)
The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.
Q shared some of his F3 story and the significance of each of the elements to plant, grow, and serve…and particularly the focus on building leadership. Shoutout to Hobbyhorse for inviting to Q (was ready to get back at it) and expressed appreciation for the HIM of the Capital Region for being best in class in terms of planting, growing and serving. Gracias! :pray:
Tags: thepatriot, Coxswain, Prestige, Flux, Porkchop, Lazlo, Strange Brew, Bone, Shake ‘n’ Bake, bogey, Anchorman, Gandalf, Wedding Singer
F3 The Capital 