Date: 2025-04-22
AO: freestate
Q: Horshack
PAX: Bachelor, Andrew Churchill, Dungeon Master, Dungeon Master, F3 Scabby, Pigeon, Mark Michael, Cannoli, Whistler FNGs: None
COUNT: 9
WARMUP:
– SSH x 25 IC
– Plank Jacks x 15 IC
– Grady Corn x 10 IC
– Willie Mays Hayes x 10 IC
– 2 Laps – Karaoke on the sides
– Mountain Climbers x 15 IC
– Goof Balls x 20 IC
– Piano Keys – a variation on Cherry Pickers x 15 IC
THE THANG: The Escalator Returns
– Pax repeat a series of exercises, escalating up, per the following. – Burpees are OYO; other exercises were either IC or OMC:
– 5 x Burpee, then a lap
– Add 10 x Alternating Lunges, then a lap
– Add 15 x Coupon Curl, then a lap
– Add 20 x Squat, then a lap
– Add 25 x Dips IC, then a lap
– Add 30 x Jump Overs, then a lap
– Add 35 x Upright Rows, then a lap
MARY (work across your core and abs)
– Freddie Mercuries x 15 IC
– Plank-o-rama x 10 (cross-crunches for center planks)
– Dying Cockroaches x 15 IC
– X Factors x 10 IC
– American Hammers x 15 IC Each way
– Scissors x 15 IC to close
Announcements
– Thur. 4/24 2ndF Happy Hour – Dominion Wine & Beer Falls Church See https://f3thecapital.slack.com/archives/CDH6C2D32 for details. – Sat. 4/26 3rd F Event, Rebuilding Together, in Arlington See 3rdf
– Mon. 5/26 CSAUP The Murph. Fairfax City, GMU Campus. See memorial-murph-wod for details. – Sat. 5/31 Boneathon. Need bicyclists for support. See boneathon
– Sat. 6/7 Convergence. Saturday Morning. Roosevelt Island. See convergence for information. COT: RIP Pope Francis – A man who usually had a smile on his face.
Not surprising – there’s lots of research showing careers in the religious life are the most satisfying and fulfilling in three critical dimensions – MOST happiness, GREATEST sense of purpose, LOWEST stress
– Community involvement and supporting others boosts joy and a real feeling of affiliation – Having a deep faith helps well-being and lowers stress
– Helping others through difficult times equips those in religious careers with skills to handle their own struggles
– The religious share in a wide range of human emotions and life’s milestones, from baptisms to marriages to end-of-life, and those experiences enrich their own lives.
– Bottom line – Despite the demanding and often stressful nature of their work, the ability to contribute significantly with in a community and share in the lives of others brings immense fulfillment.
Tags: freestate, Bachelor, Andrew Churchill, Dungeon Master, Dungeon Master, F3 Scabby, Pigeon, Mark Michael, Cannoli, Whistler
F3 The Capital 