AO: The Patriot
QIC: Hightower
The PAX: MajPayne, Jenner, Subprime, DrD, Prenup, Bone, Noodle, SamAdams, Prius, Buffet, Lazlo, Lucius, Deflator, FNG Trolley and Visit by Speedo
Warm-up: 2 Fellowship laps around the track, then 30 cadence SSH’s, Good Morning, Rockets, and Calf stretches, followed by mountain climbers. Then crossed the athletic field via high knees, butt kickers and karaokes.
The Thang: YHC described the Murph WOD, named after Medal of Honor Navy Seal that died in Afghanistan in 2005 and avid crossfitter, 1 mile run followed by 100 pull-ups, 200 push ups, and 300 air squats, followed by 1 mile run. This WOD is nationally done on Memorial Day in honor of Murph. So today’s workout will be prep for upcoming Murph!
The PAX split into 3 groups, first group performs 10 pull-ups, second group performs 20 push-ups, third group performs 30 air squats. Rotate until each group completes each station. Hold in plank position until all PAX complete. Then group run for 1 lap around track. Jack rabbits hold balls to wall until the last man arrives. Rinse and repeat the 3 stations followed by lap around the track. Group knocked out 4 rounds until time ran out.
Mary: 50 count LBC’s followed by 25 cadence count flutter kicks.
Circle of Trust: Taking donations of shoes in support with FIA for Soles4Souls, drop off to MP or HT before end of April.
New site launch Tues, April 9, at Washington & Lee high school led by new Site Q Traveler.
Upcoming F3 events for Spartan Stadium in May and Tough Mudder in June, look on Slack for team and registration.
2F outing scheduled for Thurs, April 25 in Fairfax, location still to be determined. YNAB co-Q with Bone
F3 The Capital 