Date: 2023-09-02
AO: thesandlot
Q: Legacy
PAX: Major Payne, Tweed, Defiance
FNGs: None
COUNT: 4
WARMUP: SSH/Imp Walker/Hill Billy/Michael Phelps/Moroc Night Club/Cherry Picker/Itty Bitty AC/Downward Dog/WGS/Cobra Kai
THE THANG: Mosey in a big loop heading down Wash Blvd, cutting into neighborhood, go down to Kirkwood and come back, stopping at various points for 3 x 15 Merkins, then, into W-L stadium for, 3x through round of max pull ups while other PAX wall sit or hold plank, then to goal line, 3x 15 yards of bear crawls, then: stair climb session; Do a loop up and down the W-L endzone stairs with, at bottom: 2 merkins, then 1 four-count Bonnie Blair, then 1 burpee–approx 25 minutes of this MARY: 40 LBCs, 20 Toy Soldiers, 30 Flutters
ANNOUNCEMENTS: Patriot and Horizon have 0700 starts this coming Monday, NEW AO IN FALLS CHURCH 0530 Wednesdays, 9/11 Stair Climb (overnight option, check channel), 11/11 the Grunt (and GTE in Cape Fear).
COT: F3 is here to counteract the voice inside guys’ head that says YOU ARE NOT GOOD ENOUGH. We always need to be conveying the message–you are good enough. Its not about the number of reps you do. It’s about being out here and challenging yourself. SYITG!
F3 The Capital 