f3nano posted: "Date: 2024-01-08 AO: thepatriot Q: Roadkill PAX: Anchorman, Big Short, Boardwalk, bogey, citrus, Coconuts, Gherkin, Lazlo, Legacy, Lucius, Major Payne, My Space, Shake 'N' Bake, Smokey, Strange Brew, Vila, Wedding Singer, Hobbyhorse, @Pilgrim, @Fredo FNGs" F3 The Capital Back to the Grind f3nano Jan 8 Date: 2024-01-08 AO: thepatriot Q: Roadkill PAX: Anchorman, Big Short, Boardwalk, bogey, citrus, Coconuts, Gherkin, Lazlo, Legacy, Lucius, Major Payne, My Space, Shake 'N' Bake, Smokey, Strange Brew, Vila, Wedding Singer, Hobbyhorse, @Pilgrim, @Fredo FNGs: None COUNT: 21 WARMUP: SSH, IW/HB, MP/LBAC, CP/WMH, WGS, DD. THE THANG: PAX split into three rotating groups with leg exercises at the goal line, bear crawl to the 50, ab exercises at the 50, Spider-Man 'merkins and mosey back to the goal. Upon Q yelling break PAX either got in some burpees or ran a lap until Q brought PAX back to the grind where they left off with their group continuing the rotation until Mary. MARY: Superman's, DD/DK, stretch. ANNOUNCEMENTS: Happy Hour this Thursday at 8p at Dogwood Tavern in Falls Church. COT: Q encouraged PAX to be intentional in connecting and spending time with those dear to us as we continue to meet our daily responsibilities at work and at home. While it can feel like one day grinds into the next our lives and the lives of those we love will change and it's good to make time to be together while we have the opportunity. Comment Like You can also reply to this email to leave a comment. Manage your email settings or unsubscribe.

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