AO: LANDINGS
QiC: Hoochie
Date: 04/17/2025
Title: Indigenous People's Power Walk
Number of HIMs: 16
Backstreet Boy, Bigsby, Cornhole, Gold Bond, KIA, Manscape, Myrtle, Oxy, Pergo, Piggy Wiggly, Ramrod, Rhonda, Soccer Moms, Spread Eagle, Twilight
Number of FNGs: 0
Name of FNGs:
WarmOrama:
SSH, TTT, Baby Birds, Hillbillies, IWs, Flamingo and other OYO stretch; disclaimer, F3 Core Principles, Q review
Tha Thang:
11's (10 reps / 1 rep, reduce and stack by 1's), 22's (20 reps / 2 reps, reduce and stack by 2's), "Running"
Round 1: 11's – Cindy Squats | Cindy OHP
1 lap Indian Run
Round 2: 22's – Bent Over Cindy Rows | Rifle-Hold Calf Raises
1 lap Indian Run
Round 3: 11's – Decline Merkins | Freddie Mercs HW
1 lap Indian Run
Round 4: 22's – Cindy Curls | American Hammers HW
1 lap Indian Run
help plank about 2 mins to finish out
COT:
-Announcements – convergence 4/26 in Pooler
-Run/Ruck Day at Lake Mayer tomorrow – need Skidder PAX to leave the gates other than by yacht
-VQ for Piggly Wiggly Tuesday, 04/22 – will be an Earth Day theme with lots of gimmicky yoga
-VQ for Rhonda Tuesday, 04/29 – will no doubt be a beatdown for the books
-** BIG F3 COASTAL EMPIRE ANNIVERSARY THIS YEAR – SEE SLACK FOR DETAILS **
-Excellent words from Pergo regarding true purpose and possibilities of F3 for us on an individual and community level, the importance of staying in contact with our F3 brothers during good, bad, and silent/unknown times, and to remember we are all facing challenges and struggles at some time or the same time – love and support one another, and keep picking up and pushing one another