Date: 2025-02-04
AO: freestate
Q: Horshack
PAX: Mumford, Andrew Churchill, Pigeon, Mark Michael, Bachelor, Dungeon Master, F3 Scabby, Cannoli FNGs: None
COUNT: 9
Warm Up:
– SSH x 25 IC
– Swing Billies x 15 IC
– Monkey Humpers x 15 IC
– 2 laps mixing high knees and karaoke
– Low Jacks x 10 IC
– Mountain Climbers x 10 IC
– Shoulder Taps x 10
– Willie Mays Hayes x 5 IC
– Cherry Pickers x 15 IC
The Thang:
– Four Corners x 4 rounds (karaoke on the long sides, bear crawl on the short sides between exercises) – 7 burpees
– 14 merkin
– 21 flutter
– 28 squat
– 5 rounds of Jacobs Ladder after 2nd Round
– Burpees 1 – 3 – 5 – 7 – 5 – 3 – 1 at the top
– Pick up the 6 with plank at the bottom
Mary
– Leg Lift Rosalitas x 20 IC
– Scissors x 20 IC
– Box Cutters x 10 each way IC
– Dying Cockroach x 20 IC
– LBCs x 20 IC
– Plank-o-rama 10-10-10-10-10
– Flutters x 25 IC
Announcements:
– Super Bowl Squares – participation and donations are way down (only ~20% so far from last year’s totals). Please buy some squares if you haven’t already. $10 per square, deadline noon on Sunday. PayPal: mailto:f3fundraiser or Venmo: @chrismritter
– Thursday, February 13th 5:30a – relaunch of Hoya Paxa in Georgetown. They are partnering with Georgetown Univ Hospital’s Hope for Henry Foundation for a pre-Valentine’s Day “Share the Love” event soliciting games for kids. It’s not easy to start a new AO and I’d encourage you to donate – and join me if you can next week. https://www.surveymonkey.com/r/BY68KL7 COT:
– My sister Gretchen’s birthday is tomorrow and she is on my mind. She lost her house in the LA fires recently and going through a bitter divorce. In the last few years, she purchased this home she had been renting for a long time up in the Malibu hills She poured a lot of energy into improvements – and now she’s pouring that same energy into organizing her neighbors to rebuild as a model community for sustainability.
– Thankfully, she was one of the lucky victims who quickly found a rental and she moved in over the weekend. She also has a strong insurance policy, so there’s hope for new memories and family gatherings, for more brilliant Pacific sunsets and neighbors to enjoy them with.
Tags: freestate, Mumford, Andrew Churchill, Pigeon, Mark Michael, Bachelor, Dungeon Master, F3 Scabby, Cannoli
F3 The Capital 