Date: 2023-09-08
AO: thepatriot
Q: 2 percent
PAX: Elvis, Major Payne, Strange Brew, CableGuy, Maguire, Booking, My Space, Ice Tea, Shake ‘N’ Bake, Flipper, Obadiah, sticks, Yardbird, 3 mile, Defiance, Overthrow, Anchorman, Gherkin, Hard Knox, Trifecta FNGs: None
COUNT: 21
WARMUP: SSH, Imperial Walkers, Don Quixote’s, Arm Circles, Downward Dog, Kobra Kai
THE THANG: FORMAT
• 45min AMRAP (with E5MOM: 20 yards Mode of Transportation (MOT)) • Coupon and EMOM timer is needed for this workout
• Set an EMOM timer for 5 minutes and when the timer starts, the workout starts. This out-and-back
• E5MOM MOT will happen 8-times during the WOD on the 5th , 10th , 15th , 20th , 25th , 30th , 35th & 40th min • Set out 2 cones
• 1 cone is at the starting line
• 1 cone is 10 yards out
THE THANG
• In each of 3 rounds, PAX must alternate between executing 10 reps of each of the round’s two exercises until 80 total reps are completed (40 reps of each exercise).
• Throughout the WOD, every 5 minutes PAX must complete a 20-yard (10 out / 10 back) MOT associated with the round they are executing before continuing to execute reps
• If time remains after completing all three rounds, loop back to the beginning & repeat from round 1 to continue adding reps to score until time expires. Score = Total Reps Completed
Round 1
Exercises: Flying Squirrels / WW3 Sit‐ups
MOT during this round: Coupon Lunge Walk
Round 2
Exercises: Block‐Over Burpees / No-Cheat Merkins
MOT during this round: Murder Bunny
Round 3
Exercises: Thrusters / Jillian Michaels
MOT during this round: Rifle Carry
MARY: None
ANNOUNCEMENTS: 9/11 stair climb – meet that Lincoln Memorial (park on Ohio Drive) 0430, overnight ruck, open Q at the Patriot on 9/11 for anyone who isn’t posting at the Lincoln Memorial, new AO in Falls Church now properly named IGNITE – Wednesdays 0530
COT: Ask for help. As men, a lot of times we think “I got this” and a lot of times we “don’t got this”. Don’t be shy about asking for help. Today’s workout was rather complex, and I needed help. I asked for it and there was no shortage of HIMs willing and able to pitch in. Thank you. P.S. I will NEVER ask for directions. I know EXACTLY where I am going.
F3 The Capital 