Date: 2025-06-12
AO: thehighlands
Q: Kenary (F3 Shenandoah)
PAX: Jenner, Jag, Hammer, Hard Knox, Spud, Traveler, Malware, Kenary (F3 Shenandoah) FNGs: None
COUNT: 8
WARMUP:
LB Arm Circles (Forward & Reverse), Willie Mays Hayes, Perfect Stretch, DW Dog, Cobra Chi, and some others that I’m not remembering. Led in Circle-Q style.
THE THANG:
Split into 2 Groups.
(ROUND 1)
Group 1 performs Dan Taylors down field and then sprints back to start. Group 2 performs Jack Webbs while Group 1 is gone.
REPEATO once more
Mosey around the field
(ROUND 2)
Group 1 performs Bear-olina Dry Docks down field and then sprints back to start. Group 2 performs Thor’s Hammers while Group 1 is gone.
REPEATO once more
Mosey around the field
(ROUND 3)
Group 1 performs Dan Taylors down field and then sprints back to start Group 2 performs Little Baby X Factors while Group 1 is gone. REPEATO once more
Mosey around the field
(ROUND 4)
Group 1 performs Dan Taylers (first time) down field and then sprints back to start. Group 2 holds plank while Group 1 is gone.
REPEATO (Second time Method of Transportation was Bear-olina Dry Docks)
(Definitions)
Dan Taylor’s: 1 Squat plus 4 lunges. Ascending count, keep the ratio at 1:4. (2:8, 3:12, etc)
Jack Webbs: 1 Merkin plus 4 Shoulder Taps. Ascending count, keep the ratio at 1:4.
Little Baby X Factors: 1 LBC plus 4 X Factors. Ascending count, keep the ratio at 1:4.
Thor’s Hammer: 1 big boy sit-up plus 4 American Hammers. Ascending count, keeping ratio at 1:4.
Bear-olina Dry Docks: 4 Bear crawl steps plus 1 Carolina Dry Dock. Ascending count, keep ratio at 4:1.
MARY: Included in THE THANG
ANNOUNCEMENTS: Sorry I’m not tracking your regional announcements. I’ll refer you to your announcements channel.
COT: We talked about addiction, and how it takes many forms. Shared some personal details that I don’t particularly want on slack. IYKYK – thanks for letting me share, men!
Tags: thehighlands, Jenner, Jag, Hammer, Hard Knox, Spud, Traveler, Malware, Kenary (F3 Shenandoah)
F3 The Capital 