DATE: 2021-08-03
AO: Freestate
Q: Horshack
PAX: Winston, Deagle
FNGs: None
COUNT: 3
WARMUP:
SSH
Carolina Dry Docks
Wojo Squats
Seal Claps
Plank Jacks
Michael Phelps
Windmills
THE THANG:
50 x Lunge Steps to Station #1
1 x 25 Mountain Climbers IC
Full Parking Lot Suicide to Station #2
2 x 20 Dips IC
50 x High Knees to Station #3
3 x 15 Monkey Humpers
50 x Karaoke to Station #4
4 x 10 Burpees OYO
50 x Bear Crawl Steps to Station #4
5 x 5 Pull Ups OYO
50 x Frankensteins to Station #6
10 x 10 Merkins in Medley
– Regular Merkins
– Ranger
– Chuck Norris
– Incline
– Decline
– Wide Arm
– Diamond
– Hand Release
– Plyometric Clap
– Regular
MARY:
Flutters
LBCs
360 Plank
Leg Lift Rosalitas
Dying Cockroach
Oblique Crunches
ANNOUNCEMENTS:
– Sept 11th Stair Climb – Saturday 9/11 (we will start practicing next week) – F3 10 Year
– The Grunt Nov 6th or 11th
COT:
On this day in 1936, Jesse Owens single-handedly crushed Hitler’s myth of white supremacy by winning the 100 meters. Born in 1913 as the youngest of 10 kids, Owens became the first black athlete to be endorsed by a sponsor (Adidas) paving the way for generations to follow. In 1935, in the year before the Olympics, Owens broke 4 world records in 45 minutes. When Owens returns from Berlin, Roosevelt didn’t invite him to the White House as he did with several other Olympic athletes. In fact, Owens was stripped of his amateur status because of his endorsements and could never participate in the Olympics again.
F3 The Capital 