Hightower (The Capitol) On Q
WARM-O-RAMA:
Couple of Rickie Bobby Laps around field, then circled up to stretch & continue warm-up.
30 cadence count SSH, Hill Billies, Good morning, Baby arm circles forward & reverse, downward dog and cobra stretches, ending with Mountain Climbers.
THA-THANG:
- Explained the Sept 11 stair climb challenge, 110 stories which was the height of World Trade Center tower.
- Mosey over to World Fair steps for partner BOMBS.
- Partner 1 runs to top is steps, does 2 Burpees, then runs back down. While partner 2 does exercises.
- Overhead arm claps
- Merkins
- Big Boy sit-ups
- Squats
- Each pair performs 150 reps of each, while partners trade off running steps/burpees.
Active recovery of wall sits, while passing ruck back & forth twice.
Finally jog back to fountain area to start Mary.
MARY:
Explained to group to Ring of Fire Mary, each PAX select their own Core exercise then led the group.
COUNT-OFF & NAME-O-RAMA
Pfeiffer, Drivethru, PDA, Swanson, Hellbender, Jenner, Postman, Petey, Bilco
& HT
CIRCLE OF TRUST/BOM:
Grateful for F3 for what it’s provided to my life. I joined with F3 in Churham, NC, then we moved up to DC in early 2018. At that point F3 did not exist in DC, but there was a small group trying to get it started. Once I joined that group, I had instant friends for support. F3 became live in DC the summer of 2018, and we now have 9 AOs running 7 days a week.
If you’re ever traveling up in DC or northern VA, please hit me up. Would love for you guys to post with us, before Covid we’d have weekly DR PAX posting from all over the country.
Very grateful to post with you guys, to learn more about Knoxville and to see the sunrise over downtown. Truly Amazing, very grateful.
Pfeiffer ended with a group prayer.