AO: THE RANCH
QiC: Sakrete
Date: 09/24/2022
Title: IronPax3- 571 Mrs Burns
Number of HIMs: 7
Blue Gazelle, Door Jam, ShamWow, Vinyl
Number of FNGs: 1
Name of FNGs: Cross-Stitch
WarmOrama:
Plank to discuss Core Principles.
5 merkins on Q.
Continue plank to discuss Mission Statement
Recover to feet
10 TTT IC
LBAC forward OYO to discuss disclaimer being intentional with FNG
Reverse LBAC IC OYO
Tha Thang:
Iron Pax Week 3. 571- Mrs Burns
This WOD was designed by F3 Puget Sound to honor one of their PAX’s, Burns’, M who battled cancer for 571 days before she was called home.
Workout done for time
5 sets
20 OHP
20 burpees
20 curls
20 VUPS
20 goblet squats
13 blockees
400 meter run
After the last set run an additional 400 meter run
COT:
October 8th launch for The Ranch
Speed4Need F3 Coastal Empire race will be the bridge run
Named our FNG. Cross-Stitch is an embroider for Nine Line Apparel. Friend of Blue Gazelle.
Pledge
Pray
Good to have Snuffy join us from F3 Jacksonville