Date: 2023-12-29
AO: sparta
Q: Pop Fly
PAX: Monte Karlo, Blue Steel, Mounthe, Crop Duster, K-Pop, Rambler, Peanuts FNGs: None
COUNT: 8
PAX Assembled on the Fields of Sparta to take on the Spartan 2500. Not all PAX made it. But everyone tried. Today was a great reminder of be careful what you ask for, because you might just get it. It was also a reminder for some PAX that when you have a partner waiting on you, doing work, that screw off time should be on your own time. WARMUP: SSH, WMHs, Cherry Pickers, WGS
THE THANG:
Ladder of exercises / Partner runs backwards to the 50yd line and sprints back to goal line each time. 1 round: Cross Over Merkins (w/ Coupon)
2 rounds: Kettlebell Swings (w/ Coupon)
3 rounds: Overhead Press (w/ Coupon)
4 rounds: Sit Ups (w/ Coupon)
5 rounds: Squats (w/ Coupon)
4 rounds: Bicep Curls (w/ Coupon)
3 rounds: Lunges (w/ Coupon)
2 rounds: American Hammers (w/ Coupon)
1 round: Cross Over Merkins (w/ Coupon)
If done in its entirety, each PAX runs 2500 yards. #namesake
MARY: The PAX agreed that MARY was already completed and everyone got their money’s worth.
ANNOUNCEMENTS: 11 January 2F Social
COT: The Q thanked the PAX for spreading the word about F3. Spreading the word brings in new blood.
F3 The Capital 