Friday F3 Ultimate … again and again

Date: 2026-08-14
AO: Horizon
Q: 3 mile ,
PAX: Sunshine, DrugBoat, Attache’, Hobbyhorse, Trademark, Poe, 3 mile, Woody, Bo, vplaxico, SPINAL TAP, Shake ‘n’ Bake FNGs: None
COUNT: 9
WARMUP: SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, THE THANG:
10 SL Deadlifts then lunges, 15 merkins 20 squats 25 calf raises Xtreme F3 Ultimate
MARY: see above
ANNOUNCEMENTS: 9-11 stairclimb; Coffee-teria on Mondays during the summer
COT: thinking about Poe’s COT from last week about the evolving role of fatherhood as the kids get older and need less instruction/“fatherly advice” and how it relates to masculinity and being who we really are rather than what we think a man should be – for me, being vulnerability, not trying to have all the answers, and being able to ask for help.