Date: 2024-09-02
AO: acropolis
Q: Peanuts
PAX: spartan, Kool Aid
FNGs: None
COUNT: 3
WARMUP: SSH; WMH; MP; LBAC; DD; WGS
THE THANG: A modification of the 2022 iron pax belle ringer. Rifle carry 25 yds, 25 KBS, farmer’s carry back, 5 man makers. Rinse and repeat substitute 35 curls for KBS. Rinse and repeat substitute 45 bent over rows for KBS. Rinse and repeat substitute 55 squats for bent over rows. Rinse and repeat substitute 65 chest press for squats. Do the whole thing back down the ladder. MARY: ring of fire: LBC; FK; Sharon Stones
ANNOUNCEMENTS: 9/11 stair climb. Spartan talked about his OTB site near Georgetown.
COT: Support one another as we enter the gloom. Fall and winter are coming. Keep coming out.
Tags: acropolis, spartan, Kool Aid
F3 The Capital 