40 minutes of hell

Date: 2026-07-06
AO: Acropolis
Q: Monk ,
PAX: Doodles, NOAA, Drano, F3 Bean Counter – Coleman B., Hightower, Peanuts, Norm, Monk FNGs: None
COUNT: 9
WARMUP: imperial walkers, world’s greatest stretch, and some others THE THANG:
The Nolan Richardson Aka “40 minutes of Hell.”
Warm-O-Rama:

Partner 1 will perform each exercise denoted below as Partner 2 backpedals 50 yards, performs a
https://codex.f3nation.com/mention?entryId=exicon-1753308738078-bobby-hurley, then runs back to continue the exercise from the count accumulated by Partner 1. This will continue until the repetition count stated below is met. 1. Burpees (50).
2. Squats (300).
3. Big Boy Sit-Ups (100).
4. Little Baby Arm Circles (300).
5. Merkins (150).
6. Imperial Walkers (300).
7.
MARY: various exercises
ANNOUNCEMENTS: ruck and float
COT: last weekend, we celebrated the declaration of independence and by extension the founders of the United States. The founders remind us that we can look back in history and find people to emulate. If we find a historical figure like us, in our similar circumstances, it gives us an example of someone who can excel in the way that we are called to do. If we find a historical figure unlike us, it shows us that we can share qualities of excellence even with people very different from us. So find someone to emulate and live excellence.