AO: The Patriot
CO-Q: Prenup/HP
The PAX: Prenup, HP, Dr D, Lazlo, FishFry
Warm up: SSH plus several other fun exercises
The Thang:
Mosey to pull up fence.
Measurement Monday 10 min AMRAP
-300M sprint
-100M bear crawl
-Max Pull Up
-30 LBC
On whistle report to center of field circle
Break into 10 Min Bear/Crab Soccer
On Whistle report to prepositioned blocks
IronPAX 10 min AMRAP
-10 cinder block thrusters
-10 Pushups
-10 Leg lifts (with block overhead)
-Shuttle run to opposite side of circle
Mary: Various fun abdominal exercises
COT: Push yourself hard and it pays off. Never quit. Do better than the day before.
F3 The Capital 