Date: 2024-12-04
AO: compound
Q: Yardbird
PAX: Hightower, Monte Karlo, Poe, Skidoos, citrus
FNGs: None
COUNT: 6
WARMUP: SSH, cold mosey, overly long explanations of workout interspersed w warm up things & finger sweeps
THE THANG: 5 stations & 1 runner on long side of garage. chest press, pull ups, side lunges w coupon, jump rope, hanging leg raises. Burpees and bear crawls to next station. Two rounds. One round in the middle against the 4 walls included wall sits, balls to the wall, and Mike Tyson’s & some running all in a very haphazard way. MARY: flutter kicks, American hammer.
ANNOUNCEMENTS: 2nd F event at the face-lifted Top Golf, called something else now.
COT: This happens to be my 3 year anniversary of F3- have grown a lot, am learning to lead some & participate in ways that either aren’t natural to me or that I didn’t grow up with- thanks to this group for bringing me along in many ways! Sometimes it’s even ok to mess up …it’s still gonna be alright & will be better the next time.
Tags: compound, Hightower, Monte Karlo, Poe, Skidoos, citrus
F3 The Capital 