Date: 2026-06-24
AO: Compound
Q: Hightower ,
PAX: Corkscrew (F3 The Capital), citrus, El Camino, Popeyes, Chaser (Gary Hurst), Skidoos, Hightower, Roddick FNGs: None
COUNT: 8
WARMUP:
Fellowship jog up to basketball courts
THE THANG:
(5) 1 minute Lymphatic Drainage exercises
1. 8 each arm swing forward, circle forward & reverse
2. Imperial Walkers
3. 4Body sway, then clap under alt leg twice
4. Ono with arm sway
5. 4 Calf raise with arm, then 4 twist
Split up group for 4v4 full court hoops.
Pause for halftime Flutter kicks
Clearly 1 team scored more points, but all men won by getting their cardio in and improving their team work!
MARY:
Ring of Fire core exercises
ANNOUNCEMENTS:
Prayers for El Camino and family as they continue to recover from their family loss :pray:
COT:
Summer solstice just passed, means half of 2026 over. Good time to reassess your goals, challenges, objectives for the year. Get’r Done!
F3 The Capital 