Q: Ryan Kingsbury (Scrubbing Bubbles) ,
PAX: Srikanth Bondada (BabeRuth), Uday Jain (WallE), M B (F3 Aviator), Justin Taffer (Sandtrap), Curtis Hoberman (Dos Equis), Ryan Kingsbury (Scrubbing Bubbles), Slugger, Wingman, Kalijah
FNGs: 1 Kalijah
COUNT: 9
WARMUP — “The 13 Colonies”
1. SSH x 13 IC
2. Windmills x 13 IC
3. Imperial Walkers x 13 IC (“taxation without representation — keep marching”)
4. Toy Soldiers x 13 IC
5. Michael Phelps / Arm Circles OYO
6. Circle Arms
7. Weed pickers x 13
8. Squats x 13
9. Arm Pretzels x 13
10. Calf raises x 13
11. Merkins x 13
12. Hillbilies x13
13. SSH x 13
THE THANG:
Mosey to Cannon Green
1. “Washington’s Crossing” – 1776. All pax cycle through these exercises while 1 pax at a time bear crawls across the green. Resume the cycle on the other side.
● 1 Burpee (the shot heard ’round the world)
● 7 Merkins
● 7 Big Boy Sit-ups
● 6 Jump Squats
Mosey to the fountain
2. The Civil War – 1865
● Divide into two teams
● All PAX plank
● One pax does 3 burpees, then runs around the fountain and tags the next man
● First team finished wins, losing team owes 13 burpees
Repeat, this time each man does lunge walk to the nearest corner of the fountain
3. “The 50 States”
In teams, cycle through the following. One PAX exercises, the other does SSH. Total rep count is per TEAM.
● 50 merkins,
● 50 am-hams,
● 50 lunges (2 is 1),
● 50 mountain climbers
– 50 dry docks
MARY: “We the people”
One round of Mary
ANNOUNCEMENTS: Family picnic on 7/19, RSVP ASAP!
COT: America has endured hardship, war, and crisis because people chose to sacrifice for something more than themselves. F3 reminds us all to do that today.
