Date: 2025-06-12
AO: olympus
Q: Gherkin
PAX: Nano, Hightower, K-Pop, Atlas, Toolbox, NOAA
FNGs: None
COUNT: 8
WARM UP
SSH, Imperial Walkers
JD Vances, Arm Circles,Cherry Picker, WMH, Downdog, World’s Greatest stretch, Cobra Kai
THE THANG
Zombie Apocalypse Training
While all Zombie hunters know that the best way to kill a zombie is to destroy the brain, what many do not know is that Burpees and Blockees temporarily repel them, akin to how Kryptonite repells Superman. So here’s what we did
Lined up on goal line with coupons
• Murder Bunny to the 5 yard line and perform 10 reps each of Merkins, WW1s, Bobby Hurleys, and Thrusters. • Once exercises are complete, murder bunny to the 10 yard line and repeat.
• HOWEVER, when a Zombie Apocalypse occurs, perform the announced exercise (blockies or burpees) and then continue the exercises you were doing.
• If someone reaches the other goal line before time is up, we are saved from the Zombie Apocalypse. Otherwise…
MARY
Flutter Kicks, LBCs, American Hammers, dirty donkeys
ANNOUNCEMENTS
• announcements channel
• September 11 Stairclimb is out next CSAUP and less than 3 months away. Need a team to Q it.
– Atlas is looking to start having 2.0’s coming at least every other week during the summer
COT
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership. It’s all volunteer and 100% peer led. The F3 model doesn’t work without HIMs stepping up to lead. So I want to give the Site-Q, @doodles a shoutout for taking this on. It’s a thankless job.
Also, if you haven’t Qed much, or never before, please take the opportunity to lead. If you’d like a co-Q, talk to Doodles and he can set you up with someone who will help.
If you have Qed a bunch, consider leveling up and taking a site Q role or taking the Q for a CSAUP. 9-11 stairclimb is less than 3 months away and we need to start planning for it.
Tags: olympus, Nano, Hightower, K-Pop, Atlas, Toolbox, NOAA
F3 The Capital 