Date: 2025-11-18
AO: atlantis
Q: Deflator
PAX: Moonshine, Palmetto, Teenager, Hammerhead, Katniss, Shredder_F3 Jeff City Mo, Gutterball, Hubble, Forceps, Hammer, Floodgates FNGs: None
COUNT: 11
WARMUP: A variety of warmups separated by a pyramid of burpees, 1 to 5 back to 1.
THE THANG: Part 1 was a mosey to two different locations where we did two partner sets (merkins-plank, squat-al gore, lunges-ss hops, mountain climbers – low plank). Then went to the dog park, and made four stops. Added an excercise to each stop ending up with 40 LBCs, 30 Triangle Squats, 20 Beast Merkins, 10 Basic Burpees.
MARY: Back to AO start where we did 5 minutes of Mary including rope climbers, dolphin hops, calvert county crab cakes, starfish side planks, and more LBCs. ANNOUNCEMENTS: Friday – Hammerhead going away part at Aqua 301 starting at 4 pm.
COT: Holiday season is upon us. We have alot on our plates. We can handle it together! F3 is made to make us strong for our families and to persevere when it gets stressful.
Tags: atlantis, Moonshine, Palmetto, Teenager, Hammerhead, Katniss, Shredder_F3 Jeff City Mo, Gutterball, Hubble, Forceps, Hammer, Floodgates
F3 The Capital 