Date: 2023-09-05
AO: thegeneral
Q: Defiance
PAX: Fairweather, Hard Knox, Babel, Refried Bean (Tampa), Magellan (Tampa) FNGs: 1 Magellan (Tampa)
COUNT: 6
WARMUP: Imperial walker, cherry pickers, Wille Mays Hayes, Michael Phelps, down dog into Cobra Kai, then mosey to football field THE THANG: 100 reps of 10 exercises followed by 100 yard dash
1.SSH
2. Body weight squats
3. Over-Head Press
4. Bobby Hurleys
5. Flutter Kicks
6. Calf-raises
7. Merkins
8. LBCs
9. Shoulder Taps
10. Burpees (divided across teams of 2)
MARY: 20 V-ups; plank jacks
ANNOUNCEMENTS: IPC week 1 video is posted, check it out for Friday at the Patriot. 9/11 stair climb.
COT: Take a chance and step up to lead even if you’re not 100% sure you’re ready. Trust that your circle will pick you up. You’ll either be successful or you’ll learn; both good outcomes.
F3 The Capital 