Date: 2023-07-29
AO: freestate
Q: Birdman
PAX: Winston, Wildcat, Deagle, Butter, Horshack, FIFA, Birdman, john Kluge FNGs: None
COUNT: 8
WARMUP: SSH, imperial walkers, burpees, other
THE THANG: quarter mile run, 4x double San Juan Hills with 10x merkins.. alternating with 35 yard overhead coupon carries and bear crawls, coupon carry 50 yards to do 3 x 10 squats, 3 x 15+ curls, round robin choice coupon exercises. another quarter mile run. 3x long uphill lunge walk 50 yards. another quarter mile run.
MARY: 12 mins flutter kicks, Hello Dollies/low-litas, LBCs, slow bicycles, 7 round the circle of Mary choices 15+ count of each ANNOUNCEMENTS: yes
COT: yes
F3 The Capital 