Date: 2025-07-08
AO: acropolis
Q: Hightower
PAX: Todd Cole (Norm), NOAA, Peanuts, Sunny, Obadiah, Monk, Doodles, Atlas FNGs: None
COUNT: 9
WARMUP:
SSH followed by stretching. Then full field: Frankenstein, walk lunge, butt kickers, high knee skip. Then 1/2 field Karaoke THE THANG:
400’s
400 meter run
300 meter run then
10 burpees, 20 big boys, 30 ssh, 40 air squats
200 meter run
Then 2 rounds: 10 burpees, 20 big boys, 30 ssh, 40 air squats
100 meter run
10 burpees, 20 big boys, 30 ssh, 40 air squats
MARY:
Ring of Fire Abs
ANNOUNCEMENTS:
3F clean up this Sat at Delphi, at 8:30am
Atlas group going to Cameroon, needs your support
Ruck & Float
COT:
Appreciate how good we have it here as Americans. Coming back from 3rd world poverty country, reminds us quickly just how good we have it here in the US. Granted we have many problems domestically. But we are still home of the Free, because of the Brave.
Tags: acropolis, Todd Cole (Norm), NOAA, Peanuts, Sunny, Obadiah, Monk, Doodles, Atlas
F3 The Capital 