AO: The Patriot
QIC: Hightower
The PAX: Fishfry, RainMan, Subprime, Prenup, MajPayne, Dr D, Lucious, Prince Harry, Bone
Warmup:
50 SSH, Good Mornings, WMH’s, 10 Hindu push-ups, 10 Hindu Squats. Followed by fellowship jog around field. QIC showed group proper Fireman’s Carry, then each PAX carried partner 50 yards.
The Thang:
PAX jogged over to basketball court, where Samara was waiting for us. Q then split PAX into 2 groups. First Group would circle the school carrying partner Fireman’s style, with extra carrying sandbag, rotate as necessary, stopping at Arena for 25 dips. Second Group with 4 men flip tire across, with 5 man doing Hindu pushups. Once tire returned, 3 men sledge tire, while 2 men step up tire for high knees, rotating between sledgehammers & step ups. Once the First Group returned, the groups swapped to Rinse & Repeat.
Mary:
20 little baby crunches, then 20 flutter kicks, finished with 50 Hindu Squats
COT:
Upcoming 5k opportunity for JBL.
New Slack channels setup for 2F, 3F and Rucking. More info coming for GrowRuck Va.
F3 The Capital 