AO: The Patriot
QIC: Hightower
PAX: HT, Lucius, Moonshine, 2 %, Bone, DrD, Sunshine, Poe, Lamar, Jag, FNG: 3-Mile
Warmup:
30 cadence SSH, Good morning, windmill stretches, downward dog, calf stretch, to up dog to sit twists, followed by 20 mericans.
The Thang:
Fellowship jog over to basketball court, where Samara waiting for us. PAX split into 2 groups. First group flip across court, then back again, then sledgehammer Samara, while extra guy slam ball 25# and squat thrusts 20# ball. While second group casualty carry & carry sand bag around school alternating positions. Then groups switched stations to Rinse & Repeat.
With time winding down YHC adjusted the plan for some group bear crawls. Staying in 2 groups, each PAX bear crawled to center of basketball court to drag coupon to other end. Then second group followed behind picking up any spare coupons. After 2 rounds of group bear crawls, all PAX jogged back to field.
Mary:
PAX knocked out 20 cadence flutter kicks and 50 LBC’s
CoT:
Reminder to open CSUAP channel for 9/11 stair details.
New post for new regional shirts, order closes 8/13.
Prayers that all PAX traveling on vacation stay safe.
Welcome Lamar just moves up from NC.
F3 The Capital 