Date: 2025-08-05
AO: ao_mastodon
Q: LouGee
PAX: Penny, Homie, SAGA, Da Vinci, Stock boy, Jailbreak, LouGee, Dumpster FNGs: None
COUNT: 8
WOR:
Motivators (starting at 7), 10x Seal Clap, 10x Tin Man, 10x Merlin’s, 10x Alt. Side Squat The Thang:
All exercises with Ruck vest.
Picked various light posts, trees, and bridges for stations. 1. 4x 5 pull-up, 10x Merkins, 15x Squats at Cooties
2. Curb Appeal- 4x 10x Merkins (left, right, both arms, and feet on curb) 3. Walk like an Egyptian to bridge
4. Hillbillies (60 seconds)
5. Lunge Worm
6. Zombie walks to bridge
7. 10x Dips, WWI, Calf raises (repeat until time)
Moleskine:
Leadership can be learned.
Reflected on the F3 tenants:
Get Right. Live Right. Lead Right. Leave Right.
COT:
60 seconds of silence.
2nd-f event on Friday, August 8th LouGee house
Tags: ao_mastodon, Penny, Homie, SAGA, Da Vinci, Stock boy, Jailbreak, LouGee, Dumpster
F3 Wheaton 