Date: 2023-09-01
AO: thepatriot
Q: Ice Tea
PAX: Flipper, Coconuts, Strange Brew, Maguire, Legacy, Obadiah, Major Payne, 2 percent, Booking, 3 mile, citrus, Big Short, CableGuy, Hard Knox, Tea Party, Anchorman, Fish Fry, Smokey, My Space, Elvis, Kodiak, Undertow FNGs: None
COUNT: 23
WARMUP: START THE TIMER—13 reps of the following: SSH, Imperial Walkers, Shoulder Taps, Mtn. Climbers, Plank Jacks
THE THANG:
—800 m run—
85 reps of the following exercises. 8 burpees after each exercise: —Hand Release Merkins
—Big Boyz
—Goblet Squats
—Dips
—Overhead Press
—Flutter Kicks (in cadence)
—KB Swings
—800 m run—
STOP TIMER
MARY: LOL
ANNOUNCEMENTS: 0700 start on Monday for the Labor Day holiday; 0430 start for Sept. 11 stair climb, check the channel for more details; overnight ruck to the Lincoln Memorial on Sept. 10th.
COT: Pick up the 6! This is the theme of this year’s IPC. Support and lift your brothers and others during IPC and in life. Be excellent to each other!
F3 The Capital 