1776

DATE: 2023-07-04
AO: General
Q: 2 percent
PAX: Legacy, Jag, Major Payne, Lazlo
FNGs: Royale With Cheese
COUNT: 6
WARMUP: SSH, IW’s. Hill Billy’s, Moroccan Nightclubs, Arm Circles, Don Quixotes, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG: 2 rounds
Run 400m in between rounds

25 Merkins
25 LBC’s
25 Moroccan Nightclubs (IC)
25 Squats
25 Mountain Climbers (IC)
25 Plank Jacks (IC)
25 Lunges
*25 Overhead Claps (IC)
25 American Hammers (IC)
25 Alternating Shoulder Taps (IC)
25 High Knees (IC)
25 Side Straddle Hop (IC)

*Round 2 was hijacked by a group of mostly shirtless but very Patriotic runners. Spokes, Booking, Bone, Roadkill, Magellan, Cable Guy – interrupted the flow with an additional 40 Merkins.

MARY: Box Cutters, Flutter Kicks,
Nolan Ryan’s

ANNOUNCEMENTS: Ruck n Float 7/8, New AO’s launching

COT: QIC reflected on today’s national holiday and the importance of honoring those who founded this great nation, those who fight for it and those who sacrificed their lives for our freedoms. The founding fathers had a vision for change. This same vision transcended generations when a group of men decided to start F3. Thank you to those founding fathers and our own Major Payne for bringing this community of leaders to our region. Happy birthday, America.