Date: 2025-09-05
AO: atlantis
Q: Forceps
PAX: Hubble, Forceps, Furlough, Hammer, Hammerhead, Ricky Bobby (F3 Phoenix), Bratwurst FNGs: None
COUNT: 7
WARMUP:
10 X in cadence
Good Mornings, Vege Root Extractor, Willy Mays Hayes, Hill Billies, Imperial Walkers, Michael Phelps, Shoulder Stretches
THE THANG: mosey to the bridge
2x 20 in cadence Single Leg Step ups
2x 10 Erkins
2X 10 Dips
Mosey to Rock pile to grab 2 small and 1 large rock rotating left after each exercise 10 x 2 in cadence rock arm circles forward and backward
10 in cadence Nipplers
10 in cadence Downhill Skiers
10 in cadence Raise the Roof
Large Rock
2 sets of 10 in cadence: Curls for the Girls, Overhead Tricep press, Bus Drivers, Wonder Bras, Ground Pounders, Prisoner Squats
On your 6 for 2 sets of 20 Rock Press and 10 Skull Crushers in cadence 1 set of 10 Rockies
10 Single arm merkins x2
2 sets of 10 Step Ups in cadence
1 set of 10 on my down Erkins and Dips
10 x in cadence: Mountain Climbers, Heal Taps, Low Slow Flutter, LBCs, Chill Cut Plank Hold 30 count, Freddie Mercuries
Mosey to COT- lunge walk the length of the bridge
MARY: 5 min of Dealers Choice – each PAX in turn calls out and leads an exercise. Crunchy Frogs, American Hammers, Planks, Hallow Body, Peter Parker Merkins and some insane exercise that Ricky Bobbie led
ANNOUNCEMENTS: 911 stair climb Lincoln Memorial 4:15AM
COT: YHC shared story about how I got involved in F3 and what F3 has meant to me through the storms I’ve been through
Tags: atlantis, Hubble, Forceps, Furlough, Hammer, Hammerhead, Ricky Bobby (F3 Phoenix), Bratwurst
F3 The Capital 