DATE: 2023-06-30
AO: Aerie
Q: Rocketman
PAX: Lonestar
FNGs: None
COUNT: 2
WARMUP/CoP
SSH, Imperial Walkers, Michael Phelps, Don Quixotes
THE THANG
Back and forth between the ends of the field. But on the way there, take the most circuitous route possible. On the way back, go straight.
Exercises:
Sandbag
– Squat
– Weighted lunges
– Clean
– Forward row
– Pull Throughs
Bodyweight
– Mountain climbers
– Jump rope
– Plank Jacks
– Jump Rope
– Merkins
6 MoM
Penguin taps, big boi situps, Freddie Mercurys
# ANNOUNCEMENTS
July 8th ruck and float!
1776 challenge for the month
# WORDS OF WISDOM
Have this mind among yourselves, which is yours in Christ Jesus, who, though he was in the form of God, did not count equality with God a thing to be grasped, but emptied himself, by taking the form of a servant, being born in the likeness of men. And being found in human form, he humbled himself by becoming obedient to the point of death, even death on a cross. Philippians 2:5-8 ESV
F3 The Capital 