Date: 2024-08-28
AO: thepatriot
Q: CableGuy
PAX: Strange Brew, Boardwalk, Spud, Porkchop, Ice Tea, citrus, Flux, Couch Potato, Booking, Short Rib, Jenner, Wedding Singer, Big Short, Lazlo, Hops, Gherkin, Lazarus, 2 percent, Qbert, down range from Huntsville; Five Way, Big River, down range from Huntstille FNGs: 2 Big River, down range from Huntstille
COUNT: 23
WARMUP: SSH, Arm Circles, CP, WMH, DD, CK
THE THANG: Good old fashioned Escalator punctuated by 400M laps – we ran 2+ miles: 5 x Burpee, then a lap
5 x Burpee, 10 x Merkin, then a lap.
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, 40 x Calf Raise IC. Calf Raise was a modification … YHC was fried.
MARY: None, out of time
ANNOUNCEMENTS: 9/11 stair climb with ruck option. Check channels for dinner and breakfast fellowship opportunities before and following the event. National leadership will be in town.
COT: I was at the grocery store the other week and a woman with a small child walked up to me and asked me if I could help her with groceries. I did and it was a raw moment for me, seeing real need right in front of my face in my community. I try to keep it in mind as a motivator for empathy for those who may be in need – most folks you probably couldn’t tell by looking at them. I’d like to find structured, recurring ways to help others in our community.
Tags: thepatriot, Strange Brew, Boardwalk, Spud, Porkchop, Ice Tea, citrus, Flux, Couch Potato, Booking, Short Rib, Jenner, Wedding Singer, Big Short, Lazlo, Hops, Gherkin, Lazarus, 2 percent, Qbert, down range from Huntsville; Five Way, Big River, down range from Huntstille
F3 The Capital 