Date: 2024-08-15
AO: freestate
Q: FIFA (F3 The Capital)
PAX: Deagle, Mark Michael, Andrew Churchill, Chubbs
FNGs: None
COUNT: 5
WARMUP:
25 SSH IC
15 imperial walkers IC
10 Merkins IC
6 WMH IC
THE THANG:
Mosey to bottom of stairs, volunteer carries sandy the sandbag
Each pax takes a turn going up stairs with sandy. Rest of pax sprint up stairs and attempt to finish a set of exercises before sandy gets to the top. Sandy starts 30 ft back from stairs and can’t go until last pax makes it to the top. Once all pax ascend all exercises are done SC as a group on Q’s count. If pax succeed, no penalty. If sandy wins, 5 burpees for pax.
Pax mosey to the far end and back to bottom of stairs. Sandy back down the stairs. Next pax takes Sandy.
25 merkins
20 squats
30 shoulder taps
20 imperial walker squats
Repeat until time for Mary
Mosey back to school, volunteer carries sandy
MARY:
30 SC LBCs
20 SC side crunch plank
20 SC LBCs
15 SC side crunch plank
10 LBCs
10 SC side crunch plank
ANNOUNCEMENTS:
stair climb signup. If there is anyone not doing it that is willing to Q Potomac Rising that day let me know.
Today is technically thirsty 3rd Thursday but perhaps we should consult the moon’s current lunar phase to decide if that’s actually happening. Decision was made to bump to next thurs at a minimum.
COT:
went to Vegas over the weekend with my wife. It was awesome and we truly enjoyed some one on one time. Just a reminder to make sure you do that every now and again not just with your spouse although that one might be the most important but anyone you want to maintain your connection with. Connections are a funny thing between humans. If you’re lucky enough to have one, try to keep it. They matter.
Tags: freestate, Deagle, Mark Michael, Andrew Churchill, Chubbs
F3 The Capital 