DATE: 2022-08-02
AO: Freestate
Q: Horshack
PAX: Winston, Dungeon Master (Amon), CashOnly, ShowMe
FNGs: None
COUNT: 5
WARMUP:
Run to Stairs of Complete Sanity, start up the tunes . . . Rage Against the Machine & Run the Jewels set lists • SSH x 25 IC
• Imperial Walkers x 15 IC
• Lounge Act x 10 IC each side
• Windmills x 15 IC
• Monkey Humpers x 15 IC
• Willie Mays Hayes x 10 IC
• Cherry Pickers x 15 IC
THE THANG:
Leg-o-rama:
• Round 1: 15 ascents on the Stairs of Complete Sanity
• Round 2: 2x (25x Squats, Lunges + 1 Lap) On My Count
• Round 3: 3x
o Backwards run 20yds / 20 Bonnie Blairs IC
o Lunge 10 yds / 10 Apollo Ohno IC
o Broad Jump 10yds to starting line / 3 Burpees OYO
• Round 4: Repeat Round 1
MARY:
• Dolly Flutters x 15 IC
• Leg Lift Rosalitas x 15 IC
• Plank-o-rama w/ 1 leg up
• Protractor
• Reverse Crunches x 15 IC
• Long Slow Flutters x 20 IC
ANNOUNCEMENTS:
• Continue signing up to Q – only about 30% covered through August
• Greentree – working through issues about supporting minors with F3 and The Residence
COT: Love is the answer, what is the question? That’s my Dad’s quote – used it whenever we were fighting and we came to him to to settle differences. It’s now on his gravestone. We lost our pet rabbit Shadow on Saturday. It was completely unexpected when Shadow suddenly stopped eating on Thursday night. Suzanne took her to an exotic pet hospital where they discovered a large obstruction in her stomach. Despite the vet’s best efforts overnight to breakdown the obstruction, Shadow was unable to pass it and was experiencing significant pain. Our kids did some research on how to best support the survivor of two ‘bonded’ rabbits. So we brought Shadow’s sister Nola and our kids to the hospital first thing on Saturday morning and let everyone say our goodbyes. Even though our rabbits aren’t at all cuddly, it was still so heartbreaking. Watching Nola groom Shadow for the last time, transported me right back to taking care of my dad at his bedside as he passed away in 2014. People are wired to love and to be loved, to accept ourselves and others, to belong and make others feel like they belong, and ultimately to serve beyond ourselves.
F3 The Capital 