Date: 2024-07-10
AO: ignite
Q: Goldfish
PAX: Legacy, AI, Popeye, bogey, 2 percent, Baracus, Kodak, meister, Lazlo FNGs: None
COUNT: 10
WARMUP:
SSH x15
IW x10
Hillbilly x10
Cherry picker x10
WMH x10
Windmills x10
IBACs (and reverse) x10
Down Dog OYO
Worlds greatest stretch R/L
THE THANG:
Mosey to field across the street, line up on one end of the field and each carry is to the other side of the field, following this format – 10x Overhead Press
Farmers Carry
10x Coupon Squat
Rifle Carry
10x Coupon Rows
Farmers Carry
10x Coupon Swing
Rifle Carry
Continue rounds with 20, 30, 40 reps
MARY:
Flutter kicks x25
LBCs x50
Toy soldiers x20
ANNOUNCEMENTS: Ruck n float, 9/11 stair climb (and overnight ruck), 2ndf event tonight
COT:
Spent a lot of time over the holiday thinking about what Bogey said last week. Set a goal going into a weekend with family to be more intentional, enjoying the time together and not focusing on the little annoyances. It is not something I always look forward to, so set the intention to take a step back and not get bogged down with every little difference or argument. It really makes a difference, and I’d recommend it for anybody else spending time with family this summer. I found myself more grateful for my parents and their relationship with my kids.
Tags: ignite, Legacy, AI, Popeye, bogey, 2 percent, Baracus, Kodak, meister, Lazlo
F3 The Capital 