Date: 2023-08-11
AO: sparta
Q: 2 percent
PAX: MileHigh, Bluegrass, Hightower, Obadiah, K-Pop, Pop Fly, Mongoose, Pele, +1 additional spawn of BlueGrass whose nickname escaped me FNGs: None
COUNT: 10
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: Mosey to the blocks – 2 rounds of the following: Step ups – 20
Derkins – 20
Dips – 20
Mike Tyson’s (feet on the wall, horizontal squat w/ a Merkin) – 10 Australian Merkins 20
Mosey back to the parking lot for some Dora – PAX paired up for some partner work. 100 Merkins, 200 Jump Squats, 300 LBC’s 8-1 Motivators
Topped it off with 3 rounds of Sprints
MARY: Alabama Prom Date, Flutter Kicks, Nolan Ryans
ANNOUNCEMENTS: 9/11 Stair Climb, New AO launching on 8/23 at 0530 in Falls Church at Columbia Baptist Church
COT: QIC couldn’t come up with anything impactful so decided to pull some quotes from the late Mitch Hedburg:
• “An escalator can never break: it can only become stairs. You should never see an ‘Escalator Temporarily Out Of Order’ sign, just ‘Escalator Temporarily Stairs. Sorry for the convenience.’” • “Fettucini alfredo is macaroni and cheese for adults.”
• “I once saw a forklift lift a crate of forks. And it was way to literal for me.” • “A burrito is just a sleeping bag for meat and cheese.”
• “This shirt is dry clean only. Which means…..it’s dirty.”
F3 The Capital 