Date: 2024-07-30
AO: atlantis
Q: True North
PAX: Windtalker, Wavetalker, Bratwurst, Hammerhead, B-String, Smokee, True North FNGs: None
COUNT: 7
WARMUP: OYO arm circles, 12x willy mays hayes and michael phelps
THE THANG: mosey 0.75 miles to Providence Park with some erkins and griffin along the way. Riff on “Longest Mile” – PAX together execute 3 rounds of: 10x burpees, 100m run, 10x squats, 100m run, 10x merkins, 100m run, 10x situp, 50m run then bear crawl/crawl bear/skip for last 50m. 0.75 miles back with another griffin, calf raises, and Mike Tyson merkins MARY: crunch frogs until time
ANNOUNCEMENTS: 9/11 stair climb and memorial visit
COT: with any time away from work comes an inevitable flood of demands upon return. Keep a focus on priorities (God/family/work) not deadlines.
Tags: atlantis, Windtalker, Wavetalker, Bratwurst, Hammerhead, B-String, Smokee, True North
F3 The Capital 