6th Annual Convergence
F3TheCapital Anniversary was held at Ro
WARMUP: SideStraddleHop, Little Bitty Arm Circles, Michael Phelps, Worlds Greatest Stretch, Merkins
THE THANG:
Segment by Major Payne Q1: Count off by twos
Team 1 vs. Team 2
#1: Sandbag pass around a fountain identified by the Q (YHC). All pax lay on back shoulder to shoulder in a row at the starting point (also identified by the Q). First man pass sandbag to next man from the prone on back position, who passes to next man and so on. Once a PAX has passed the sandbag, he must get up and run to the far end of the row and wait for the sandbag. Repeat. Team 1 goes left. Team 2 goes right around the fountain and returns to start/finish. First team to get their last man beyond the start/finish point wins.
#2: mountain climbing side straddle hop relay. First PAX runs, second PAX leads team in mountain climbers. Once the first PAX finishes his run, he goes to the end of the line and second PAX runs. Third PAX then leads team in SSH until second PAX returns and goes to end of line. Third PAX then runs and fourth PAX leads team in mountain climbers and so on. Winning team is the first to get all PAX through.
#3 (if time allows): overhead sandbag pass. Like #1, but standing and the sandbag must remain overhead. If it touches a PAX’s head or lower, the whole team must stop and do 5 x burpees, then continue.
Segment by 2% Q2: Cardio-intensive session.
Mosey with stops and exercises:
Bonnie Blair’s
Bobby Hurley’s
Break Dancers
Jump Squats
Mummy Kicks
Merkins
Dips
10-1 motivators
Nolan Ryan’s
Segment by Pop Fly Q3: Core and agility exercises, incorporating movements like planks, American Hammers, and agility drills.
Part 1: 6 Minute EMOM (Merkins, Toe Touches, American Hammers, Toe Touches, Big Boys, Merkins)
Part 2: Partner Jack Webbs. Partner A does the merkins, Partner B does the Overhead Arm Presses. All the way up to 15 / 60.. Then partners switch.
Part 3: Bear Crawl Social Network. We will break into equal groups via the time honored tradition of the ‘count off’. Groups will circle up and execute the bear crawl social within their circle. All Pax hold the plank. 1st PAX bear crawls to someone in the circle, gives them a high, or low, five, both execute a merkin, then 1st pax crawl bears back to his spot. PAX #2 goes to someone else. This pattern continues until all PAX have bear crawled and crawl beared.
ANNOUNCEMENTS: Nano covered all the prior and upcoming events on the year, there were many
COT: FARA https://www.curefa.org ; fundraising to combat Ataxia, special guest speeches led by Horshack.
DATE: 2024-06-01
AO: #f3thecapital-news
Q: @Spokes, @2 percent @Major Payne @Pop Fly
PAX: @Kodiak @Gadget @Hobbyhorse @SAAS @Defiance @Juneau @Nano @Popeyes @Legacy @Cam @Winston @Strange Brew @Flipper @Bone @Speedo @Popeye @Hammer @Dungeon Master @Lazlo @Po @Ice Tea @Shake ‘n’ Bake @Peanuts @FIFA (F3 The Capital) @Hightower @Toolbox @Old Bay @Yard Sale @Anchorman @Gherkin @Spokes @Magoo @Booking @Traveler @Horshack @Roddick @Obadiah @Gandalf , Deagle, Trolley, Pigeon, Linus, Wildcat, Fonda, Firehead, UnderAchiever
FNGs: 1 UnderAchiever
COUNT: 49
F3 The Capital 