sparta Farewell 1/4 mile

Date: 2024-06-21
AO: sparta
Q: Lightyear , Bluegrass
PAX: Monte Karlo, Ashe, Nano, Juneau, NOAA, Peanuts, K-Pop, Monk, Iron Eagle, Re-Du, Dunder FNGs: None
COUNT: 13
13 PAX showed for a Lightyear and Bluegrass farewell Co-Q. Warmed up are legs with some failure to launch then hit to impossible 1/4 mile (100m burpee broad jump, 100m bear crawl, 100m walking lunge, 100m run), followed by 1 lap Ricky Bobby, then 5 min EMOM of merkins, big boys, and jump squats. Mary consisted of pax choice TABATA covering 14 exercises.

COT: Thanks to the men of F3 The Capital for a great three years in the NCR, hopeful to see you all again in a few years! Iron Sharpens Iron!

Tags: sparta, Monte Karlo, Ashe, Nano, Juneau, NOAA, Peanuts, K-Pop, Monk, Iron Eagle, Re-Du, Dunder