Date: 2025-02-17
AO: thepatriot
Q: Wedding Singer
PAX: Boardwalk, Hobbyhorse, Strange Brew, Ice Tea, Rim Fire, Maguire, Smokey, Messy FNGs: None
COUNT: 9
WARMUP: SSH, Imperial walkers, hillbillies, Michael Phelps, Cherry Pickers, WMH, Downward Dog, WGS
THE THANG: Mosey to courtyard
10 step up IC + 10 dips 3x
Mosey to Knights of Columbus, stopping 3x to do 10 merkins + 10 copperhead squats
Bear Crawl Knights entrance driveway
Pair up. One partner runs backwards / mosey back while other does mountain climbers, then shoulder taps
Big boy sit ups
Side plank leg lifts
Mosey back to field, stopping 2x to do 10 merkins + 10 copperhead squats
MARY: LBCs, Dirty Dogs, Donkey Kick, Bird Dogs, Freddie Mercury, Scissor Kicks, Flutter Kicks, Closing Stretch
ANNOUNCEMENTS: Happy Birthday Messy!
COT: During a walk past Greenbrier Park, YHC recently commented to M that he’s coming up on 5 years with F3. While there was no swooning over the fitness, she commented on how impressed she is by this community of men and constant support and camaraderie. Appreciate all of you (and her) for the things that matter the most.
Tags: thepatriot, Boardwalk, Hobbyhorse, Strange Brew, Ice Tea, Rim Fire, Maguire, Smokey, Messy
F3 The Capital 