Date: 2024-09-25
AO: compound
Q: Obadiah
PAX: Hightower, Peanuts, Skidoos, Popeyes, Poe, Roddick, citrus, Yardbird, Monte Karlo FNGs: None
COUNT: 9
WARMUP: SSH, HBillies, rockettes, Don Quixote’s, down dog, WGS, merkins THE THANG:
A few in motion warm ups – Frankensteins, sprints, kareoke
Run to Mosaic green – dips, flutterkicks, lbcs, big boys
1. Bear stair climb group 1, group 2 stairs up 6.5 floors and switch 2. Group 1 bear stair climb with wall sit, group 2 to top and switch 3. Group 1 bear stair climb to 10 Mike Tyson’s, group 2 to top and switch
Run to mosaic green – dips flutterkicks, lbcs, big boys
Back to compound field for sprints and one more round of flutterkicks, lbcs, big boys.
MARY: none
ANNOUNCEMENTS: grunt, f3 events
COT: great to be back and in the gloom. Grateful for America and grateful to experience and understand faith history and the arc of things to this moment.
Tags: compound, Hightower, Peanuts, Skidoos, Popeyes, Poe, Roddick, citrus, Yardbird, Monte Karlo
F3 The Capital 