F3 is Fitness, Fellowship, and Faith
WARMUP: Was already pretty warm
THE THANG: Looked around in all directions for possible PAX
Poured myself a cup of coffee
Drove away at 5:33am 😂
MARY: N/A
ANNOUNCEMENTS: Happy Thanksgiving let me know if you want to grab a Q spot!
COT:
WARMUP:
Mosey
SSH
Burpees
Cherry Pickers
LBAC
World’s Greatest Stretch
THE THANG:
Grab a coupon
40 Jump squat
30 Diamond Merkin
20 LBC
10 WW1
40 Overhead press
30 Lunge
20 Crunchy Frog
10 Burpee
40 Wide Merkin
30 Skull Crushers
20 Freddie Mercury (2 is 1)
10 8 Count Body Builder
MARY:
ANNOUNCEMENTS:
COT: @greyalbum grateful for brand new baby at home, Nava Lucille!
PLAYLIST: Whiskeytown – Pneumonia
WARMUP:
Mosey down the park road
Burpees
SSH
Mountain Climbers
Worlds Greatest Stretch
Mosey back to bball court
THE THANG:
Took coupons to base of Long Ave hill
One man runs up to the top to complete exercise while men at the bottom all run through separate exercises. Cycle through all PAX R&R
1. Top of hill – 10 blockees/bottom of hill squat thrusters with coupon
2. Top of hill 15 V ups with coupon/bottom of hill overhead press, curls, skull crushers, goblet squat, lunges, bus drivers
3. Top of hill 20 overhead press/bottom of hill curls, skull crushers, goblet squat, lunges, bus drivers
MARY:
Seated Freddie Merc
Prom Dates
Side Planks
Box cutters
Flutter kicks
American Hammers
ANNOUNCEMENTS: Check Slack
COT: Each man gave a brief life update on how they’re doing open to interpretation. We had a strong time of sharing. We all need each other. One person shared that they’ve learned with age that true strength is shown in your ability to ask for help.