Date: 2026-08-28
AO: The Patriot
Q: Lazlo , citrus, Rim Fire, Big Short
PAX: Moderator, Overthrow, Craigs List, Rim Fire, Maguire, Lazlo, Landscape, Big Short, Woody, Jones, Smokey, Walker, Strange Brew, Shake ‘n’ Bake, Waterboy, Hops, Hardship, Tax Guy, citrus, Primanti, DrugBoat, CableGuy, Jag, Skoat, 20/20 FNGs: None
COUNT: 25
INTRO: Rim Fire talked about the five core tenets of F3.
WARMUP: citrus described four-count (in cadence) and two-count exercises, and led PAX in a warmup of side straddle hops, downward dog, cobra kai and other favorites.
THE THANG: In the first part of the workout, Big Short had the PAX perform 20 reps of a coupon exercise on the goal line, then bear crawl and mosey to the fifty yard line for 20 reps of a body weight exercise. PAX went back and forth in this fashion five times. The newer PAX took turns leading the exercises.
For the next part, Rim Fire discussed different ways to organize a beat down, and then had the PAX perform a mini Dora routine and then a set of 11s (shortened to 5s).
MARY: citrus discussed the Mary portion of the beat down and then led that portion with help from some of the newer PAX.
ANNOUNCEMENTS: sept11stairclimb and ironpax are approaching. See the respective channels for details.
COT: Date nights are fun.
F3 The Capital 