Date: 2025-02-17
AO: ao-the-furnace
Q: Capsized
PAX: Woody, Paddywhack, Wrecking Ball, hooligan, Capsized, Mater, Mr. Roboto FNGs: None
COUNT: 7
I am not a professional! F3 is ALWAYS Free, Outdoors, Open to All Men, Peer Led in a rotating fashion, and ends in a COT :the_horns:

WARMUP:
YHC shared some learnings on the difference between dynamic vs static stretching. Notes can be found in the comments, but we kicked it off with Dynamic!

YHC also revisited how to call exercises.
“Next Exercise is ____. Starting position, move. In cadence. Exercise!”

A few examples of counting can be:
In Cadence (1, 2, 3… 1!)
On command (Down! 1!)
On your own (OYO)

LBACs
Seal Claps
Hillbilly squats
Mike Tysons

THE THANG:
1/4 mile sprint
AMRAP 5 Pull, 10 push, 15 squat
1/4 mile sprint

MARY:
Who?

ANNOUNCEMENTS:
Krampus…
Polar plunge is coming CareBear :eyes:

COT:
Praise for the return of hostages, pray for more!

Mr. Roboto baby any day now!

Mater job offer movement!

Paddywhack for Michaela to recover and get answers on what’s causing sickness

Tags: ao-the-furnace, Woody, Paddywhack, Wrecking Ball, hooligan, Capsized, Mater, Mr. Roboto