f3nano posted: "Date: 2024-01-22 AO: thepatriot Q: citrus PAX: Major Payne, Legacy, Shake 'N' Bake, CableGuy, bogey, 2 percent, Gherkin, Boardwalk, Smokey, Goldfish, Pop Fly, Lazlo, Sunshine, Hobbyhorse FNGs: None COUNT: 15 It was a balmy 17º for the 15 PAX who braved it" F3 The Capital Read on blog or reader 17, 15, 22, 49, 100 f3nano Jan 22 Date: 2024-01-22 AO: thepatriot Q: citrus PAX: Major Payne, Legacy, Shake 'N' Bake, CableGuy, bogey, 2 percent, Gherkin, Boardwalk, Smokey, Goldfish, Pop Fly, Lazlo, Sunshine, Hobbyhorse FNGs: None COUNT: 15 It was a balmy 17º for the 15 PAX who braved it out on the 22nd, most not knowing they were in for YHC's 49th birthday beatdown. We also got in the 100 burpees for the monthly challenge. WARM UP: 10 rounds of: 4 burpees, followed by 9 reps of a warmup exercise. Including IW, hillbillies, WHM, cherry pickers, donkey kicks, dirty dogs, and several other PAX favorites. THE THANG: PAX split up into 4 groups (almost flawlessly, YHC might add), and then completed 2 rounds of rotating stations. The timer group did 49 ticktock burpees. Station 1: Coupon rows Lunges (IC) OH claps (IC) Big boy situps Station 2: Coupon atlas shrugs (IC) Squats Calf raises Gas pumpers (IC) Station 3: Coupon curls Monkey humpers (IC) Air presses (IC) LBCs MARY: 49 flutter kicks, 10 burpees ANNOUNCEMENTS: AMBAB on Saturday at #thegeneral - options to start at either 0600 or 0800 https://f3thecapital.slack.com/archives/C92T32GKT/p1705867015784729 COT: Very thankful to start another year with this group. For the most part, we're in fortunate situations, but it's still important to acknowledge the things that are weighing on us. For YHC, it's celebrating his first birthday with his oldest off at college. I miss him. Comment Like You can also reply to this email to leave a comment.

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