Date: 2023-08-25
AO: sparta
Q: Pop Fly
PAX: Hightower, Monk, Obadiah, Peanuts, Hoolihan
FNGs: None
COUNT: 6
WARMUP: It was good. The double leg swings into a reverse lunge are always good for moral
THE THANG: The Spartan 2500:
Ladder of exercises / Partner runs to the 2nd light pole (about 50yds away) and back each time 1 round: Cross Over Merkins (w/ Coupon)
2 rounds: Squats (w/ Coupon)
3 rounds: Kettlebell Swings (w/ Coupon)
4 rounds: Sit Ups (w/ Coupon)
5 rounds: Bicep Curls (w/ Coupon)
4 rounds: American Hammers (w/o Coupon)
3 rounds: Overhead Press (w/ Coupon)
We ran out of time to complete
MARY: No need
ANNOUNCEMENTS: 9/11 Stair climb, Dad’s camp in October. We need to work on getting a 3dF event on the calendar.
COT: The Q got on his soapbox. The 2dF events are the glue that keeps F3 together. Everyone should make an effort to come out to these events when we have them if they can. it’s as important as the 1stF events.
F3 The Capital 