Tuesday, October 19, 2021 – Fred George
“Flyover Fred George”
QIC: Wiseguy
PAX: FNG Travis Bray, Fruit of the Loom, Retro, Chef Boyardee, Red Elephant, Trash Panda, Pineapple
The Thang
Warmup:
25 x 4-count arm circles forward
Run to next corner
25 x 4-count Air Force pushups
Run back to parking lot
25 x 4-count arm circles backward
Run to next corner
25 x 4-count overhead hand clap
Run back to parking lot
Circuit:
Weights stay at the parking lot. All exercises demonstrated
Starting with 1 rep of squat thrusters
Run to next corner
2 reps of getups
Run back to parking lot
3 reps of bent over rows
Run to next corner
4 reps of hand-release merkins
Run back to parking lot
Keep following pattern until 0615.
Stopped at 15 bent over rows.
The route looks like a bird flying over Fred George, btw.
COT:
Poker Night – Thursday Oct 21 at 1800.
Fall CSAUP – Oct 23 at 0600
Four workouts – Extortion 17, 9/11 Firefighters’ Memorial, Murph, and Kabul 13
Please note that Bannerman and Cascades will still run on Saturday as scheduled.
Prayer (Trash Panda)
F3 Tallahassee Google Calendar Links
F3 WordPress link: https://f3tallahassee.com/f3-calendar/
