DATE: 2023-06-29
AO: Olympus
Q: I-Beam
PAX: MacGruber – F3 Southsid3, Tool Time, Rollingstone, Rambler, Flapjack, Hightower, Peanuts, Monk FNGs: HoJo
COUNT: 10
WARMUP: SSHs, cherry pickers, Michael Phelps
THE THANG:
Part 1
PAX moseyed to the hill next to the parking lot and completed several rounds of crawl bear down and bear crawl up the hill with burpees awaiting the group at the top for sets of 10, 8, 6, 4, and 2. Part 2
PAX moseyed back to the football field for a double block Dora of the following: 100 Double Block Rows – Partner ran to 30 and back
150 Deep Incline Merkins (both blocks on end, chest all the way down) – Partner ran to 30 and back
200 Curls (just 1 block) – Partner ran to 30 and back
250 Air Squats – Partner Farmer Carried both blocks to 30 and back
MARY: Continued Dora. PAX completed each exercise until each member of group ran to 30 and back: big boy situps with block, windshield wipers, american hammer with block, man-makers, jump squats, monkey humpers, and burpees for good measure. ANNOUNCEMENTS: Ruck and rafting, 9/11 stair climb
COT: Q Source – Preparedness. Make sure your raft is right because you don’t know when you will need to face rough waters.
F3 The Capital 