F3Athens Launch: 4-Sided Triangles

AO: The Pound

When: 08/15/2019

PAX: Wham-O, Frenchy, Poo Canoe (FNG), Bunny Hop (FNG)

QIC: Stroke Seat

F3Athens: The Pound is officially official after our first workout with 5 total PAX on this fantastic Thursday morning. Classes had just begun but that didn’t hold any students back from showing up….or did it?

Warm-O-Rama:

20 x IW

20 x SSH

10 x Squats (slow count)

10 x Merkins (slow count)

The Thang:

3 Corners (15 of each)

Round #1: Merkins, Werkins, and Diamond Merkins

Round #2: Sumo Squats, Lunges, and Split Jacks

Round #3: Big Boys, LBCs, and Flutter Kicks

Round #4: Moroccan Nightclub, Alternating Shoulder Taps, and Overhead Air Press/Calf Raises

Mosey on over to the pavilion

3 x

10 x Dips

10 x Derkins

10 x  Step-ups

Mosey on back to the shovel flag where we ended with some MARY

15 x Erectors

10 x E2K

10 x Dolly

10 x Rosalita

COT:

We are so excited to begin this journey for F3Athens, one workout down and many more to come!

Saturday’s workout is at 7am followed by 2ndF at a location TBD.

2 FNGs were named and laughter was shared between everyone.

Naked-Man Moleskin:

Thank you F3Alpha and the rest of F3Nation for the support of this launch. Myself along with Wham-O and Frenchy are so thankful and excited to see growth here in Athens!

Until next Time,

Stroke Seat

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