Date: 2024-12-13
AO: sparta
Q: Peanuts
PAX: Rambler, Obadiah, Atlas, NOAA, Dunder, Sunny
FNGs: None
COUNT: 7
WARMUP: SSH; WMH; CP; MP; LBAC; merkins; OH Press; more merkins; OH claps; DD; WGS; fellowship mosey to front of school with some squats and calf raises sprinkled in like the gingerbread crumbs on rambler’s shirt each night
THE THANG: everyone owed me 225. Did 225 with the block – a holiday mix of OH press; curls; air squats; calf raises; KBS; bent over rows; WSW; and chest press. Finished up with some pyramids, ladders, whatever you want to call them – 11s with burpees and squats with a short stroll in between. The pax were silent so they must have been in awe. MARY: no
ANNOUNCEMENTS: MABA i guess, ARC and ABAP.
COT: F3 for me is about forming relationships with each of you. The workouts are great but working to build relationships with other men is why F3 is important to me. I think about what was going on in my life when I first started coming out to the gloom and I know that F3 came on purpose at a critical moment. Each of you has had a profound impact on me. Thank you.
Tags: sparta, Rambler, Obadiah, Atlas, NOAA, Dunder, Sunny
F3 The Capital 