DATE: 2023-05-22
AO: Patriot
Q: Pop Fly
PAX: Smokey, Langston, Strange Brew, Legacy, Short Rib, Shake ‘N’ Bake, CableGuy, Anchorman, Vila, Ice Tea, bogey, Big Short, Lazlo, Bone FNGs: Bubbles
COUNT: 16
WARMUP: SSH, WMHs, Merkins, World’s Greatest Stretch
THE THANG: MAJ Bruce Gannaway WOD
1/2 mile Run
· 25 One Leg Push-Ups
· Right Leg Hop to 50 yd line and hop back
· Bear Crawl to 50 yd line and crawl back
· Right Leg Hop to the goal line
· Bear crawl back (to opposite goal line)
1 mile Run
· 25 One Leg Push-Ups
· Left Leg Hop to 50 yd line and hop back
· Bear Crawl to 50 yd line and crawl back
· Left Leg Hop to the goal line
· Bear crawl back (to opposite goal line)
1/2 mile Run
Congrats to Bone and Big Short for making it all the way through in the time we had today. We ran short on time, but some HIMs went back out and finished it off! Never gave up!
MARY: Calf Raises
ANNOUNCEMENTS: 24th Social, Dad’s Camp, Next Bonathon is only 370 days away.
COT: Q told the story of MAJ Bruce Gannaway and how after losing his leg, he never gave up. And 10 months after losing his leg, he ran, and completed the Army 10miler. Never give up.
F3 The Capital 