Date: 2023-07-25
AO: thegeneral
Q: Hard Knox
PAX: bogey, Lazlo, Magoo, Hard Knox, Babel
FNGs: 1 Babel
COUNT: 5
WARMUP: SSH, overhead press, LBAC, seal clap, Michael Phelps, imperial Walker, windmill, cherry picker, Willy Mayes Hayes, downward Dog, cobra Kai, worlds greatest stretch
THE THANG: – Tier 2: Mozey, VO2 Max training – 2 laps hard, DORA – Strength training
MARY: – Flutter kick, Gas Pumpers, etc.
ANNOUNCEMENTS: 9/11 stair climb
COT: if you’re in charge take charge. If you’re stuck in your lane, control your attitude and your effort.
F3 The Capital 