DATE: 2022-08-10
AO: Patriot
Q: Ice Tea
PAX: Legacy, My Space, Wedding Singer, Elvis, Tiësto, bogey, 2 percent, CableGuy FNGs: None
COUNT: 9
WARMUP:
-SSH, Michael Phelps, Learning to Fly, Cherry Pickers, WMH, Down Dog, Cobra Kai
THE THANG:
PAX completed four rounds of the following exercises:
-SSH (25)
-High knees (15)
-Coupon squats (30)
-Merkins (20)
-American Hammers (25)
-Curls (15)
– :30 High plank holds
MARY:
-LBC, Nolan Ryan, Heels to heaven, Flutter kicks, Freddy Mercury
ANNOUNCEMENTS:
-9/11 stairclimb on 9/11 & ruck to Lincoln Memorial before main event. See Hightower for more details.
COT:
The Q reflected on the immortal words of Patrick Swayze’s character John Dalton in the movie Roadhouse—“Be Nice”. This is as true in life as it is in the movies. Many problems can be prevented by just being decent to one another. Remember, “All you have to do is watch my back and each other’s…and take out the trash.”
F3 The Capital 