DATE: 2022-06-28
AO: General
Q: 2 percent
PAX: Toolbox, Trolley, citrus, bogey, Lazlo
FNGs: None
COUNT: 6
WARMUP: SSH, Imperial Walkers, Don Quixote’s, Willy Mays Hays, Cherry Pickers, Arm Circles, Michael Phelps, Downward Dog, Kobra Kai, World’s Greatest Stretch
THE THANG: Each PAX took turns on the pull up bar while the others performed air squats and dips – 3 rounds AMRAP (Concrete blocks) Box jumps 6x
(Stadium) Ran the steps, Racoon crawled the straight aways
(Football Field) Bear crawl Ricky Bobby to the 50 yard line
Wave of merkins 24x
Burpos 20x
Flying Nuns 50 yard to goal line
Broad jump burpees from the goal line back to the 50 yard line Bear crawl Ricky Bobby 50 yard line to the goal line
MARY: Flutter Kicks, Box Cutters, Nolan Ryan’s
ANNOUNCEMENTS: Harper’s Ferry Raft trip 7/2. Prayers and special intentions for @Trolley as he embarks on his education of 100+ people this week. Prayers and special intentions for our brothers @Lazlo, @Citrus, @MySpace, @PopFly who leave this week to climb Mt. Rainier. Be safe. Pack lots of snacks. COT: No matter how slow you go, you’re still lapping everyone on the couch.
F3 The Capital 