AO: Blacktop

When: 09/11/2023


Number of Pax: 6

Pax Names: Coco, koi, Matchstick, Sega, Spider Ball, Wastewater,

Number of FNGS: 0

FNG Names:

QIC: Wastewater

WARMUP: Plank – wait on Koi.
F3 Mission Statement, 5 Core Principals

2001 M (1.25 Mile) run

7 – Rounds of:

9- Pull-ups or bent over rows
11 – Thrusters
9 – Merkins
11 – Curls
9 – 4 count Mnt Climbers

(total rep count of 343)

110 walking lunges.

MARY: some got a few minutes of Mary

ANNOUNCEMENTS: 9/11 ruck tonight, Mind Freak and maybe a few more.

COT: Panhandle’s M, prayers for safe travels, Wastewater’s mom, and apologies because I feel like I am missing some.

Leave a Comment