AO: Horizon
QIC: Lazlo
The PAX: Einstein, 3 Mile, Sticks, Kodiak, Maj Payne, Brown Bag
Warmup: SSH, Imperial Walkers, M Phelps, cherry pickers
The PAX took a brief tour of north Arlington this morning to get some fresh air, the sweet smell of natural gas, and do a Q-bomb of the Patriot. Good times.
The Thang: PAX ran for 1:30 intervals, broken up by exercises, adding a new exercise at each stop. The exercises were:
-5 burpees
-10 flutter kicks
-9 plank jacks IC
-8 dry docks
-7 1 1/2 bottom-out squats
-6 curb dips
-5 burpees
-4 commandos
-3 BW squats
Throwing in a 5-burpee stop towards the end when we didn’t have a good place to stop and we’re running out of time, it came out to be a 60-burpee beat down.
Mary: American twist, shoulder taps
COT: a call to unity through community action and building our F3 brotherhood
F3 The Capital 