Date: 2023-12-15
AO: thepatriot
Q: CableGuy
PAX: Magoo, Ice Tea, Roddick, 2 percent, Anchorman, Hightower, Big Short, Booking, Wedding Singer, Poe, Monk, Disco, Roadkill, Gherkin, bogey, Shake ‘N’ Bake, Legacy, Fish Fry, Major Payne, Defiance, Obadiah, Popeye, Popeyes, Doodles, citrus, Rambler, Strange Brew, Overthrow, Peanuts, Hobbyhorse, Jag, Jenner, Lucius, 3 mile FNGs: None
COUNT: 47
Warmup: SSH, HB, IMPW, AC, CP, WMH, DD, CK
Thang 1: Broke into four teams to work through the following, with a one minute EMOM 3 Burpee timer for spice: 50 Hand Release Merkins
100 Heels To Heaven
150 Body Weight Squats
200 Big Boy Situps
250 Lunge Steps (SC)
Thang 2: Circle up for 10 Alt Shoulder Taps/10 Mountain Climbers IC x 5 rounds
Mary: LBC
COT: Thankful for what Major Payne launched here and how it’s benefitted hundreds of men and when you think of the network effect of making them better fathers, friends, neighbors and leaders, the network effect is massive. Jag, Jenner, Hightower, Lucius shared words as well.
F3 The Capital 