AO: COLOSSEUM
QiC: Mr. Miyagi
Date: 04/07/2023
Title: Two Years of Invigoration – 2 year F3 Anniversary
Number of HIMs: 5
Bullwinkle, Door Jam, Patches, Udder
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank and Cobra stretch and disclaimer
Calf stretches in plank
Runners lunge both legs
Michael Phelps
Various arm and leg stretches
SSH x20 IC
Tha Thang:
A Q that I've done in the past, but just modified a little.
2 parts to the workout
Part 1:
Woke cindy up
EMOM for 15 minutes total: 1 minute exercise, 15 seconds rest(3 rounds total)
Minute 1: Curls
Minute 2: WW2
Minute 3: Tricep extensions
Minute 4: OHP
Put cindy back to bed
Part 2:
Meet at light pole.
5 Burpees
10 merkins
15 Squats
Run 75ft
-Repeat for about 10 minutes then went back to the flag.
A round of Mary:
Little baby flutter crunches
Gas pumpers
Box cutters
6 inches
American hammers
COT:
Continued prayers for Lisa Bush and Patches' daughter
Taco ruck and Landings convergence on 4/22
Honker ruck at his farm on 5/20
Been in F3 for two years now. One of the best that could ever happen to me and I am so ever thankful for my fellow F3 brothers.