Date: 2024-07-04
AO: freestate
Q: FIFA (F3 The Capital)
PAX: Andrew Churchill, Horshack, Promoter, Winston, Bachelor, Deagle, F3 Scabby FNGs: None
COUNT: 7
WARMUP:
20 SSH IC
15 High knees IC
10 Mountain climbers
20 Should taps
15 SSH IC
10 high knees IC
5 Mountain Climbers IC
10 Shoulder taps IC
THE THANG:
Go to google random number generator, enter 1 min, 6 max, click generate and do whatever number comes up
Red 1
13 original colony merkin thrusters SC
Virginia
New York
Massachusetts
Maryland
Rhode Island
Connecticut
New Hampshire
Delaware
North Carolina
South Carolina
New Jersey
Pennsylvania
Georgia
White 2
Continental mosey
Blue 3
27 amendment plank crunches SC
U 4
6 territory burpees (yes I know dc is considered a federal district) American Samoa
Guam
Northern Mariana Islands
Puerto Rico
US Virgin Islands
DC
S 5
50 state SSH SC
A 6
15 federal department indian run
Agriculture, Commerce, Defense, Education, Energy, Health and Human Services, Homeland Security, Housing and Urban Development, Interior, Labor, State, Transportation, Treasury, and Veterans Affairs, and the Attorney General
MARY:
50 lbcs SC
15 American Hammer IC
35 lbcs SC
12 American hammer IC
20 lbcs SC
10 American hammer IC
ANNOUNCEMENTS:
Ruck and float upcoming Aug 3
COT:
America will 248 years old tomorrow. A relative a baby in the history books but we’ve seen and done some crazy shit.
Tags: freestate, Andrew Churchill, Horshack, Promoter, Winston, Bachelor, Deagle, F3 Scabby
F3 The Capital 