Date: 2023-08-03
AO: thehighlands
Q: Hard Knox
PAX: Jag, Katniss
FNGs: None
COUNT: 3
WARMUP: SSH (21), overhead press, LBAC, seal clap, Michael Phelps, imperial Walker, downward Dog, cobra Kai, worlds greatest stretch
THE THANG: – VO2 Farmers Carry Wall Building – each HIM farmers carry to half field. Others conduct rounds of chest, legs, abs, in 21 format. Overages yield 5 burpees, increasing by 5 burpees each round.
– Tier 2 mozey – any walls in your life, something going well.
– Wall tear down. Sprint there and back with coupon. Max merkins on coupons. Upon completion. HIMs rotate on chest, legs, abs.
– F3 Ultimate Frisbee
MARY: – Gas pumpers, mountain climbers, dirty dog, donkey kick, Flutter kick.
ANNOUNCEMENTS: 9/11 walk and stair climb
COT:Acknowledge the jester. Dismantle the jester.
F3 The Capital 