Date: 2024-07-09
AO: freestate
Q: Horshack
PAX: FIFA (F3 The Capital), Deagle, Mark Michael, Bachelor
FNGs: None
COUNT: 5
WARMUP:
• SSH x 25 IC
• Imperial Walkers x15, IC
• Windmills x 15, IC
Carolina Dry Docks x 10 IC
High knees with soccer ball passes x 3
• Walk out Cobra Kai stretch 5 count
• Michael Phelps x15, IC
• Cherry Pickers x 15 IC
THE THANG: Four of Diamonds
4 reps of an exercise at each of the 4 corners with a different transport between corners for each round. Each round, increase by 4 reps with a different exercise each round, for a total of 4 rounds for each exercise. Mosey around the diamond. • 4 burpees (bear crawl)
• 8 Merkins (high knees)
• 12 Squats (Lunge)
Soccer - 2 on 2, with FIFA (F3 The Capital) playing permanent offense. Deagle and Mark Michael crushed YHC and Bachelor
MARY:
• Flutters x 15 IC
• Box Cutters x 10 each way IC
• Dying Cockroach x 15 IC
• Alternating Little Mermaids and LBCs x 10 IC
• Stretch-o-rama around the PAX
Announcements:
- State of F3 Nation
- Tues July 16 at 8P Eastern
- Where: Live on F3Nation's social accounts: Use one of these links whichever social media platform you hate the least . . . https://bmzj.omnicamp1.com/ce/c/60426078bac16e11df8b8b51/6684b7a3495e696e79150fd8/6685282b6fd4cc4806b64391?signature=0ac44a2f9115abb4110994843bf1cba82bad6fc87816a3c46ba419ced5930507, https://bmzj.omnicamp1.com/ce/c/60426078bac16e11df8b8b51/6684b7a3495e696e79150fd8/6685282b6fd4cc4806b64392?signature=0ac44a2f9115abb4110994843bf1cba82bad6fc87816a3c46ba419ced5930507, and https://bmzj.omnicamp1.com/ce/c/60426078bac16e11df8b8b51/6684b7a3495e696e79150fd8/6685282b6fd4cc4806b64393?signature=0ac44a2f9115abb4110994843bf1cba82bad6fc87816a3c46ba419ced5930507 - Why: Hear the vision for the "next 43ft" articulated from the SLT - Ruck & Float – Saturday August 3rd
- 5:30AM - early departure
- Bring your own tube! I will provide some links to order as options.
- 9/11 Stair Climb - two months away - training on the steps of insanity may be coming to a beatdown near you!
COT:
- The only difference between a vision and a hallucination is how many other people see it.
- Realizing a vision is a process of inspiring others and enrolling them to support and take action toward the vision.
- Winning the Revolutionary War realized the vision of a independent nation, but we mark our USA's birth on the date of the vision - our Declaration of Independence.
Tags: freestate, FIFA (F3 The Capital), Deagle, Mark Michael, Bachelor
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