Date: 2025-05-28
AO: compound
Q: Poe
PAX: Popeyes, Skidoos, Rambler, Corkscrew (F3 The Capital)
FNGs: None
COUNT: 5
WARMUP: SSH, LBAC, MP, IW, cherry pickers, WMH, down dog, WGS
THE THANG:
2 rounds: Mosey to parking garage, run up to level 5, back down, over to artificial turf area by movie theater for B-O-M-B-S
3 rounds: tabata 20 seconds on 10 seconds rest, 8 sets – round 1: Bulgarian split squats, round 2: curb dips, round 3: dolphin hops
Mosey back to parking area
MARY: big boys, side plank dips, LBCs
ANNOUNCEMENTS: Boneathon, convergence
COT: Check out The Four Tendencies which describes how individuals respond to inner and outer expectations; the only people that can keep showing up for F3 are the upholders, who meet both inner and outer expectations readily…which displays as people who are disciplined and easily follow routines and commitments. Keep showing up!
Prayers for Rambler who lost his mother-in-law this week. May her memory be a blessing.
Tags: compound, Popeyes, Skidoos, Rambler, Corkscrew (F3 The Capital)
F3 The Capital 