Date: 2024-09-07
AO: thesandlot
Q: 2 percent
PAX: CableGuy, SubPrime, Prenup, Hobbyhorse, Defiance, Hammer, Lucius, citrus, SAAS, Jenner, SPINAL TAP, Coxswain, Legacy FNGs: None
COUNT: 14
WARMUP: Squats; SSH; Imperial Walkers; Hill Billy’s; Moroccan Night Clubs; Itty Bitty Arm Circles; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch.
THE THANG: 48 second timer
PAX split up into 2 groups for 2 alternating rounds of pull ups & dips Mosey’d through the neighborhood and stopped for the following: Shoulder taps
Flutter kicks
Hopped the fence at W&L
Bear crawled to the 48 yard line
Plank Jacks
Bear crawled 48 yards to the goal line
Calf raises
Mosey’d back through the neighborhood and stopped for the following: Mountain Climbers
Copper Head Squats
Merkins with alternating leg and arm raises
MARY: Nolan Ryan’s
ANNOUNCEMENTS: 9/11 stair climb, overnight ruck, breakfast, happy hour 9/10, etc.
COT: QIC turns 48 tomorrow. Reflected on how important F3 is to him and encouraged others to continue to spread the word. This not a workout group. It is a community of men lifting each other up and making them stronger both physically and mentally.
Tags: thesandlot, CableGuy, SubPrime, Prenup, Hobbyhorse, Defiance, Hammer, Lucius, citrus, SAAS, Jenner, SPINAL TAP, Coxswain, Legacy
F3 The Capital 