Date: 2023-08-10
AO: olympus
Q: 2 percent
PAX: Doodles, Juneau, Monte Karlo, Monk
FNGs: None
COUNT: 5
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Don Quixote’s, Willy Mays Hays, RVE’s, Arm Circles, Moroccan Nightclubs, Downward Dog, Kobra Kai, World’s Greatest Stretch
THE THANG: Iron Pax inspired workout involving coupons and stations to get us primed for September… Fellowship lap
Station 1: 30 Curls, 20 KB Swings, 10 Pull Throughs, Rifle Carry Station 2: 30 Chest Press, 20 Skull Crushers, 10 Shoulder Press, Farmer Carry
Station 3: 30 Calf Raises w/ the coupon, 20 Squats w/ the coupon, 10 Blockies, 400m run Rinse & repeat
QIC busted his coupon 2/3 through the first round. Modified as necessary.
MARY: Alabama Prom Date, Flutter Kicks, Nolan Ryans
ANNOUNCEMENTS: Announcements: 9/11 Stair Climb, New AO launching on 8/23 at 0530 in Falls Church at Columbia Baptist Church
COT: Prayers to those in Lahaina (Maui, HI) as they look to rebuild after the devasting wildfires. Monte Karlo recently lost a friend to cancer. Prayers to him and his friend’s family as they work through the grieving process.
F3 The Capital 