Date: 2025-11-28
AO: sparta
Q: Battleship
PAX: Monk, Obadiah, Peanuts, NOAA, Sunny
FNGs: None
COUNT: 6
WARMUP:
Jog to the 30. Squat
Backwards Run back to endzone. Squat
Karaoke to the 30. Squat
Karaoke back. Squat
Lunge to the 20. Squat
Willie Mays Hayes walk back to the endzone (alternating sides). Squat Arm Circles.
Michael Phelps
Whip N’ Nene’s.
THE THANG:
Teams of Two
Round 1.
5 exercises, 100 reps each exercise, completed by each team. Non-exercising team member runs to opposite endzone and back, then switch.
Squats, Kettlebell Swings, Bent over Rows, Shoulder Press, WW III’s.
Round 2.
Member one does curls while member two carries cinder block overhead, starting at endzone. Every 10 yards switch.
At the fifty: Member one does Standing American Hammers (twists with the Cindy) while member two does murder bunnies back to the endzone. Every ten yards switch.
Fellowship lap to finish.
MARY: American Hammers, Freddy Mercuries, Side Dips, Jane Fonda’s, Dead Cockroaches. Heel Taps (on your back)
ANNOUNCEMENTS: Manly Book Challenge,
East-West Football game.
Prayers for the National Guardsman shot in DC.
COT: Thankful for FCPD, for F3, and it’s members. Thankful for the group never leaving a man “the way you found him.”
Tags: sparta, Monk, Obadiah, Peanuts, NOAA, Sunny
F3 The Capital 