Date: 2025-08-21
AO: freestate
Q: Horshack
PAX: Mark Michael, Winston, Pigeon, Rebound, CashOnly
FNGs: None
COUNT: 7
Warm Up
– SSH x 25 IC
– Imperial Walkers x 15 IC
– Carolina Dry Docks x 15 IC
– Mountain Climbers x 15 IC
– Michael Phelps x 15 IC
– Willie Mays Hays x 15 IC
– Cherry Pickers x 15 IC
The Thang:
– Ricky Bobbys with Frisbee front to back – drops = Burpees
– Rotate Stations (20 mins)
– One person trying out the wheel of doom for X minutes (Pace setter) – Winston starts and provides a quick demo
– When timer goes off, 1st person pulls someone out until everyone has had a chance on the wheel – Half remaining alternates between two stations
– Half does Fartleks in the Parking Lot
– Swedish for Speed Play – alternating between faster bursts of speed and slower, recovery paces. – Cones: 25% – 50% – 75% – 100% full speed
– Decelerate coming back, don’t stop and walk after the acceleration – The other half does a Merkin & Squat medley
– When you’re arms hurt too much, switch to squats
– Ricky Bobbies back – Drops = Burpees
Mary:
· Reverse Crunches x 15 IC
· Travoltas x15 IC
· Outlaws x 10 each side IC
· Protractor, right into . . .
· Flutters x 20 IC
· Stretch-o-rama w/ time remaining
Announcements:
– Thirsty F3rd tonight – 6:30p at Irish Inn @ Glen Echo
– 9/11 Stair Climb falls on a Thursday – 4:15a at Lincoln Memorial and wrap up by sunrise over the National Mall
– Even if you’re injured, come out, shoot some video, and meet some new people . . . bring a friend
COT:
– End of summer vacations, school starting next week
– I usually end the summer wondering if I worked too much and feeling nostalgic for the unstructured play of youth
– Playfulness thrives in the present, so stop and embrace the moment every day without worrying about the past or future.
Tags: freestate, Mark Michael, Winston, Pigeon, Rebound, CashOnly
F3 The Capital 