DATE: 2023-07-04
AO: Delphi
Q: Pop Fly
PAX: K-Pop, Monk, Peanuts, Ashe, I-Beam, Rocket, Roddick
FNGs: None
COUNT: 8
WARMUP: It was the normal stuff. Not exciting, but super healthy
THE THANG:
PAX completed a E4MOM while working on a Dora
(a) E4MOM: Every 4th minute on the minute (July 4th)
1 Burpee
7 Squats
7 Sit Ups
6 Merkins
(b) 247 Dora: (247 Combined reps with a partner)
– SSH
– Lunges
– Over Head Arm Claps
– Calf Raises
– Sit Ups (these ones really sucked when the EMOM timer went off, as we had to complete a free 7 Sit Ups before resuming our quest for 247) – SSH
MARY: Not a chance
ANNOUNCEMENTS: Ruck Float on 8th
COT: A team is not a team unless you give a damn about one another. F3 is a team.
F3 The Capital 