Date: 2024-08-05
AO: hamilton
Q: Defiance
PAX: Flipper, Popeye, Jag
FNGs: None
COUNT: 4
THE THANG: 2 x sets of 11s with merkins, squats, V-ups, and mountain climbers. Various modes of transportation. At the wall, 4x sets of 20 box jumps, dips, and double scoop merkins. Then list your favorite summer travel food.
MARY: American hammers, flutter kicks, and LBCs
ANNOUNCEMENTS: 9/11 stair climb
COT: Q is hitting the road for work travel today. Always a challenge to stay on track and in routine when on the road. Whatever that challenge is for you, face it with the same strength that you show in the gloom.
Tags: hamilton, Flipper, Popeye, Jag
F3 The Capital 