compound What goes up, comes back down

Date: 2025-08-13
AO: compound
Q: Hightower
PAX: Corkscrew (F3 The Capital), citrus, Cactus, Monte Karlo, Obadiah, Sunny, Poe, Skidoos, Monk, Messy FNGs: None
COUNT: 11
WARMUP:
Stretching and warm ups, then fellowship jog to garage behind True Foods

THE THANG:
Run up 2 levels of parking garage ramps. Squats until everyone arrives. Jog down the stairs.

Run up 4 levels of stairs. Jog down the ramps.

Run up 5 levels of ramp. Jog down the stairs.

Run up 6 levels stairs. Jog down the ramps.

Run up 3 levels of ramps, then up 3 levels of stairs. Then jog down the ramps.

MARY:
Ring of Fire Core exercises.

ANNOUNCEMENTS:
9/11 Stair Climb & overnight ruck

COT:
Moment of silence, remember where you were Sept 11, 2001. What you experienced afterwards, how your world changed.

Tags: compound, Corkscrew (F3 The Capital), citrus, Cactus, Monte Karlo, Obadiah, Sunny, Poe, Skidoos, Monk, Messy