Date: 2025-01-03
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Sherpa, Promoter, Bachelor
FNGs: None
COUNT: 4
WARMUP:
15 SSH IC
6 burpees SC
10 windmills IC
10 high knees IC
10 IW IC
Greatest stretch
Stretch what you need
THE THANG:
20 merkins, 1 thruster
19, 2
18, 3
17, 4
16, 5
15, 6
14, 7
13, 8
12, 9
11, 10
10, 11
9, 12
8, 13
7, 14
6, 15
5, 16
4, 17
3, 18
2, 19
1, 20
Short easy 100 ft mosey between each set as rest
MARY:
No time
ANNOUNCEMENTS:
Friday is official
Thirsty third thursdays are on my reminder cal
Fourth Friday runs are on my reminder cal
COT: new year new goals. I have some personal goals I’m really going to be working towards. More sleep, way less drinking. As a group I have goals for us as well and I think you’ll know what I’m gonna say next. I want to grow the MoCo F3 region. RA mentioned Julius West middle and I love that option. We want to offer the benefit of F3, the camaraderie, the fellowship to more men in our area but we need to bring it to them in the form of convenient locations. So I’ll once again ask you to keep it in mind. I’ll keep bringing this up as a topic and also offer my services in any way needed.
Tags: potomac-rising, Sherpa, Promoter, Bachelor
F3 The Capital 