AO: bomber
Q: DintyMoore
PAX: Tim the Toolman, CubCadet, Papa Bear, Vector, Bottle Cap (F3 Cincinnati), Swivel Hips (new to Nashville)
FNGs: None
COUNT: 7
CONDITIONS: Rain
Q: DintyMoore
PAX: Tim the Toolman, CubCadet, Papa Bear, Vector, Bottle Cap (F3 Cincinnati), Swivel Hips (new to Nashville)
FNGs: None
COUNT: 7
CONDITIONS: Rain
WARMUP: Mosey to clubhouse, SSHs, Toe Touches, Cherry Pickers, Inchworm Merkins
THE THANG:
TABATA – 45 work / 15 rest
45/15 @ 5 rounds
Reverse Burpees
Surfer Lunges
Kickstand Deads
Bear squat merkins
Burpees over Blocks
Mosey to Start X
3×10
Seated Jump Squats
Julgarian Split Squat Jumps
Single Leg Side Hops
MOLESKINE: Welcome 2025 – it’s time to start making some new connections and bringing them into F3.
ANNOUNCEMENTS:
Convergence NYD at #titan from tel:0600-0700
leanpax starts on 1/6
JuiceDay – 1/7
COT: keep an eye on slack for our fellow pax members Hedwig and Pop-A-Lock who will become new dads this week.