Date: 2024-08-28
AO: ignite
Q: Legacy
PAX: Popeye, bogey, Goldfish, Peanuts, Bootlegger, Meister, Gandalf, Pepco, Fitz-Hume FNGs: None
COUNT: 10
WARMUP: SSH, imp walk, hill billy, Willy mays Hayes, LBAC, root vegetable extractor, body weight get ups, DD, WGS
THE THANG: run to big bridge, stop for a total of 30 burpees on way, then, over bridge, 16 burpees (2 sets of 8), back over 8 burpees, then over bridge for 20 air squats, 20 merkins, 4 burpees, then back over bridge, 20 merkins, 20 air squats , 2 burpees, one more to E over the bridge for 1 burpees, 20 squats, 20 merkins, mosey back home MARY: 1 minute of flutters
ANNOUNCEMENTS: 911 stairclimb with BIG TIME 2F event at Claire and Dons tues 10th 5pm
COT: remember your work is no more than a bronze medal—but it is important F3 helps competitive guys keep it in perspective
Tags: ignite, Popeye, bogey, Goldfish, Peanuts, Bootlegger, Meister, Gandalf, Pepco, Fitz-Hume
F3 The Capital 