Retread – Page 3 – F3 The Fort

QIC: Badlands
When: 07/01/2024
Pax: 38 Special, Badlands, Bones, ditch witch, fishstix, Flounder, Goose, Grout, Liberty Bibberty, Nasa, Poppins, Retread, Straight Up, Tesh, The Pirate, Tiller, Tinsel
Posted In: Sweep The Leg

Hot Humid July in SC pre-run with Grout and Re-tread.

WARMUP: run to parking lot where old tega cay coffee used to be and do 17 in cadence American Hammers then run to lowest point on Dave Gibson and do 7 in cadence merkins then run to flag pole at the school and do 6 in cadence low slow squat

THE THANG:
1776 sweet the Leg style
Perform:
17 American Hammers
7 Merkins
6 Squats

At flag pole and at tega cay coffee parking lot. Every time you pass the low point of dave Gibson do 3 burpees.

Get as many rounds as possible

MARY: no time

ANNOUNCEMENTS: newsletter

COT: 5th core principle

TClap |

QIC: Sofrito
When: 07/06/2024
Pax: Badlands, Barry Manilow, Bass-o-matic, Cakeboss, Cobra Kai, Cohiba, Cornerstone, Cyclops, Fogerty, Gekko, Grout, Mainframe, Maximus, Poppins, Pusher, Retread, Sofrito, Splinter, Wegmans
Posted In: 6at6

Disclaimer Shared
WARMUP: None
THE THANG: Trails or Roads Route Shared
MARY: she was missed
ANNOUNCEMENTS: the sweaty Barry coming up. Read your newsletter

COT: Don’t forget about one another, always have another’s SIX! Reach out to each other and encourage and support. We all carry burdens that we don’t share. You never know when one of us needs a NOD more than you know.

TClap |

F3 The Fort

Tag: Retread

Sweepin’ like it’s 1776

The Sweaty ? Prep