6/22/23
AO: Dark Knight
Q: Gilmore
Pax: 4.1 – Stairway, Klinger, Soft Trail and Sharkbait (for about 10 min.)-
Warm-Up
PAX traveled over to shelter near PRIME to see if any PAX showed up there since it actually didn’t rain and we met in the usual place. Seeing none, we ran back to flag and did SSH and Good afternoons in preparation for the beatdown.
The Thang
YHC set-up stations for the PAX beforehand in a circle. In the middle was a timer that was set for 2 minutes of interval workout and 10 sec for cool down/travel to next station. PAX would do AMRAP at each station until time to move the next.
Station 1 – 30lb Ruck Pull-ups
Station 2 – 30lb Ruck Swing
Station 3 – Mountain Climbers
Station 4 – Merkins
Station 5 – Heavy V-Ups
Station 6 – Sandbag (60lb) burpees
Station 7 – Squat Thruster with standard F3 coupon
Station 8 – Run lap or for time
PAX successfully completed 3 rounds and a few stations within the time. And although it never rained, with the high humidity and intermittent sunshine, PAX looked like the experienced a nice summer shower.
Announcements: July 4th Convergence @Bandwidth @7A. July 21 Bruh Beatdown
Thank you for Sharkbait for taking us out in prayer. Prayers for Gilmore’s campaign run, Tarzan, Sharkbait and others who embraced our homeless F3 brother who recently lost his life and praise for the return of Moonshine at Excaliber.
Thank you for allowing me to lead!
#ISI