DATE: 2023-07-12
AO: Compound
Q: Obadiah
PAX: Popeyes, Hightower, Doodles, Sam Adams, Roddick, Lazlo, Peanuts, Poe, Yardbird, Monk FNGs: None
COUNT: 11
WARMUP: rockettes, hillbillies, cherry pickers, down dog, slow merkins (20), SSH (100) THE THANG:
3 rounds of the same w/ block
Curls
Thrusters
Leg over blocks
Merkins on block
Overhead press
Timer is 2 PAX run/1st round included some trash pick up of the field including heroic dirty sock pick up from the former Nantan. Leadership right there.
MARY: dying cockroaches, penguin taps, lbcs, flutter kicks, merkins w/ a run around the circle ANNOUNCEMENTS: 9/11 climb
COT: listen to the F3 podcasts; arrival is a wasted state of mind, get after the journey with those you are journeying with.
F3 The Capital 