AO: The Patriot

When: 03/03/2022

PAX:

Number of Pax: 6

Pax Names: 8-Track, Cheddar, Cyclone, Kenny G, Lady Bug, Magellan,

Number of FNGS: 0

FNG Names:

QIC: Kenny G


The BackBlast:

A new Wed attendance record for the F3 Evanston crew with 6 PAX.

At The Patriot at Independence Park we honor the fallen through workout challenges.

This week we used the Murph workout framework to honor LT. Michael P. Murphy.

–> run + set work to equal 100, 200 and 300 repetitions per exercise + run

1k run

20 rounds alternating sets

  • squat jumps (x5)
  • ‘Merkins (x10)
  • calf-raises (x15)

1k run

 

COUNTORAMA
NAMEORAMA

 

ANNOUNCEMENTS
PRAYERS
COFFEE

God Bless America

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