Date: 2024-08-27
AO: freestate
Q: Horshack
PAX: Andrew Churchill, Deagle, Mark Michael, CashOnly, Pigeon, Bachelor, Dungeon Master FNGs: None
COUNT: 8
WARMUP:
SSH x 16 IC
Carolina Dry Docks x 16 IC
Arm Medley – littles each direction, seal claps, overhead, pretzels Mountain Climbers x 16 IC
Learning to Phelps x 16 IC
Willie Mays Hayes x 8 IC
Windmills x 16 IC
Cherry Pickers x 16 IC
THE THANG:
Arrive with 5 ascents
4 groups
Runners at the top (pacers)
Level 3: LBCs (and X Factors)
Level 2: Squats (and Step Ups)
Level 1: Incline Merkins (and Hold Plank)
5 Ascents
4 groups – goal – beat original time by 5%
Runners at the top (pacers)
Level 3: X Factors
Level 2: Step Ups
Level 1: Hold Plank
(actually beat original time by 25%)
MARY:
Dying Cockroach x 16 IC
Box Cutters x 8 each direction IC
Flutters x 16 IC
Run back
Announcements:
September 11 Stair Climb:
This year Sept 11th lands on a Wednesday
Show up at 0430, start the event at 0445
Finish by 0630
Extra Credit – Overnight Ruck & Mini Ruck
Adopt A Road is back
Saturday Sept 7th
Get your middle and high schoolers
Looking to transfer the coordination role
COT: Tragedy at the beach. Nothing is guaranteed in life. Yesterday’s COT of another life cut short
Serving others and bring as much joy to our fellow man in the short time that we have – its the only true measure of a life worth living
Tags: freestate, Andrew Churchill, Deagle, Mark Michael, CashOnly, Pigeon, Bachelor, Dungeon Master
F3 The Capital 