Date: 2025-07-04
AO: sparta
Q: Pop Fly
PAX: Nano, Part-Time, Toolbox, Ashe, Roddick, NOAA, Todd Cole (Norm) FNGs: None
COUNT: 8
WARMUP: Yes
THE THANG:
16 minute DORA with an E4MOM
DORA = 249 REPS of: SSH, OH Arm Claps, Lunges, Calf Raises
E4MOM = 1776 (1 Burpee, 7 Merkins, 7 Squats, 6 Situps)
249 Reps for America’s birthday
1776 cuz that’s when it all began
MARY: During Ultimate
ANNOUNCEMENTS: delphi clean up on 12th. harpers-ferry-ruck-float on the 26th
COT: It’s not perfect. We’re not perfect. But as a society, here, now, it’s better than most places and we need to never forget that. It has been worse, it could be better, but it ain’t that bad at all.
Tags: sparta, Nano, Part-Time, Toolbox, Ashe, Roddick, NOAA, Todd Cole (Norm)
F3 The Capital 