Date: 2026-07-08
AO: Ignite
Q: Goldfish ,
PAX: Goldfish, East Wing, Rim Fire, Ripcord, Ice Tea, Enron, Legacy, Butterfly FNGs: None
COUNT: 8
WARMUP: the usual
THE THANG:
The Marvelous Mile (in yards):
Line up on one end of the field and each carry is to the other side: 10x Overhead Press
100Y Farmers Carry
10x Coupon Squat
100Y Rifle Carry
10X Low Rows
100Y Farmers Carry
10X Coupon Swing
100Y Rifle Carry
Continue rounds with 20, 30, 40 reps to complete a mile (ish) and a total of 100 reps per exercise
MARY: Flutters x20 (IC), Toy soldiers x20 (IC), LBCs x20 (IC), and Shoulder Taps x20 (IC)
ANNOUNCEMENTS: 9/11 stair climb, Shenandoah burning man, come hang with East Wing on Sunday mornings at mother-ruck-ing
COT: YHC talked about a friend doing okay with a collapsed lung due to being in good shape, which is another good reminder to keep coming out in the gloom together and working hard like everybody did today.
F3 The Capital 