DATE: 2022-12-13
AO: Atlantis
Q: Boomer
PAX: True North, Hammerhead
FNGs: DR PAX Patient Zero
COUNT: 4
WARMUP: SSH, Michael Phelps, Mountain Climbers, Cherry Pickers, Mosey
THE THANG:
Musical Dora-PAX partnered up. Instead of 100/200/300 reps, only switched to next exercise until song on playlist ended. Running PAX did suicide runs, down half the distance of pier, back to start and then down the full length and back Exercises: Merkins, V ups, Bonnie Blairs
Mosey
H.I.I.T. workout-45 second of work, 15 second rest. Q called next exercise during break and PAX took turns doing the count. Some exercises used exercise bands.
Exercises:
Four square
Calf Raises
Reverse lunges
Curls
SSH
Shoulder Press
High Knees
Overhead Tricep Extension
Mountain Climbers
Lateral Raise
Burpees
Hammer Curls
American Hammers
Tricep extension
Plank Reaches
Freddie Mercuries
MARY: Dealers Choice
ANNOUNCEMENTS:
COT: Workout music was upbeat, but lyrics full of regret, nihilism and longing for something more. Thinking this week about how I can be someone who loves and serves others well to give meaning, purpose and hope to others. May the men of F3 do this within F3, their families and communities.
F3 The Capital 