Date: 2024-06-22
AO: thesandlot
Q: Defiance
PAX: 2 percent, citrus, Cam, AI, Booking, Hobbyhorse, Legacy, Spud, Popeye FNGs: None
COUNT: 10
WARMUP: the usual
THE THANG: 5k out to the river and back. On the way out, sprint for 30 seconds, then jog for 90, then short set of exercises. All downhill. On the way back, climb the hills, sprint the flats, and short sets of exercises to recover. No Mary.
ANNOUNCEMENTS: check the channels: cornhole, ruck n float, toolbox going away party, yardbird concert
COT: It’s good to occasionally do really hard things. Today’s workout was hard. The positive peer pressure of F3 makes it happen.
Tags: thesandlot, 2 percent, citrus, Cam, AI, Booking, Hobbyhorse, Legacy, Spud, Popeye
F3 The Capital 