Date: 2025-12-18
AO: olympus
Q: Toolbox
PAX: Flea, Pop Fly, Rollingstone, Battleship, Nano, Doodles, Peanuts, Baywatch, Crop Duster, NOAA, Norm FNGs: None
COUNT: 12
WARMUP: ssh, windmills, airsquats, lunges merkins, runners stretch, mtn climbers
THE THANG: station work including such hits as, speed rope, curls, triceps ext, kb swings, weighted lunges, stairs, squats, 45lb back to back hand off, and 45lb plate rifle carry as the timer. For dessert, 7s up and down the ice hill with big boys on the bottom and burpees on top! Delicious! MARY: choose your own adventure around the circle
ANNOUNCEMENTS: brunch at doodles, party at Noaa’s
COT: respond, don’t react. Think before you speak…sounds easy…I’m still working on it at 47. Also, change is good. Don’t fight the tide…go with the flow…it usually puts you where you’re supposed to be. And finally, I love my F3 brothers…all of you jabronis.
Tags: olympus, Flea, Pop Fly, Rollingstone, Battleship, Nano, Doodles, Peanuts, Baywatch, Crop Duster, NOAA, Norm
F3 The Capital 