DATE: 2022-08-17
AO: Compound
Q: Hightower
PAX: Yardbird, Popeyes, Peanuts, Simba, Zeus, Roddick
FNGs: None
COUNT: 7
WARMUP:
Fellowship jog into Mosaic, followed by SSH, and stretches
THE THANG:
1, 7- story climb: first group runs up, followed by 5 burpees at top. Second group does 5 burpees on bottom then runs up
2, 7-story climb: first group runs up, followed by wall sit for 20 seconds burpees at top. Second group does 20 second wall sit on bottom then runs up
3, 7-story climb: first group runs up, followed by wall sit for 20 merkins at top. Second group does 20 merkins on bottom then runs up
4, 7-story climb: first group runs up, followed by wall sit for 30 second plank at top. Second group does 30 second plank on bottom then runs up Mosey to Target deck: sprint up ramp, wall sit for recovery Mosey back to first garage. Sprint to top level, then come back down
MARY:
2 rounds of Mary done
ANNOUNCEMENTS:
9/11 stair climb coming quick!
Dad’s Camp 9/24 wknd
COT:
Last week while on vacation in OBX, posted with DR PAX from Denver, Philly, Princeton & Greensboro. Use National Slack when traveling.
Ted Lasso quote: To the family we’re born with, and to the family we make along the way, and most importantly To F3! Thank you to my F3 brothers!!
F3 The Capital 