March 3, 2023 5:00am pre-run and 5:30am Beatdown  (FUN DIP)

5:30 Opening

5 core principles, Mission statement, Credo

5:33 Warm-O-Rama

10 Moroccan Night clubs, 10 Big Ones, 10 Side straddle hops

5:35 pre thing (RUN TO THE GAZEBO)

Round 1 Pull Up Challenge (AMRAP) Resting air squats —— 2 Rounds

-Pick up the 6 with a plank

Round 2 Curls with 2 coupons Challenge (AMRAP)  Partner is lunging —– 2 Rounds

-Pick up the 6 with a plank

Round 3 Shoulder Press Challenge (AMRAP) Resting monkey humpers ——- 2 Rounds

-Pick up the 6 with a plank

5:45 thing Run to the stairs 

Preform in waves: 

  1. STAIRWAY of DEATH:  Leave coupons at the bottom, run to the top.  2 merkins every stair all the way down.  Do this in pairs (one on either side of the rail. 

Then, get into 2 man grinder

  1. Run to the top of the stairs (W/Coupon), Preform 5 Burpees on the block and run back down, while bottom guy performs AMRAP exercises on the sheet.

Exercises for Bottom guy (AMRAP)

  1. Big Boys
  2. Windshield Wipers 
  3. Griners
  4. X-Factors
  5. Bicycle Kick

     3. Finisher: Half of the Stairway of DEATH and run back to the Shovel flags.

6.08 Slammers/ Name-o-Rama/prayers and announcements.

COT:  1931 – President Herbert Hoover signs a congressional act making “The Star-Spangled Banner” the official national anthem of the United States. On September 14, 1814, Francis Scott Key composed the lyrics to “The Star-Spangled Banner” after witnessing the massive overnight British bombardment of Fort McHenry in Maryland during the War of 1812. Key, an American lawyer, watched the siege while under detainment on a British ship and penned the famous words after observing with awe that Fort McHenry’s flag survived the 1,800-bomb assault. After circulating as a handbill, the patriotic lyrics were published in a Baltimore newspaper on September 20, 1814. Key’s words were later set to the tune of “To Anacreon in Heaven,” a popular English song. Throughout the 19th century, “The Star-Spangled Banner” was regarded as the national anthem by most branches of the U.S. armed forces and other groups, but it was not until 1916, and the signing of an executive order by President Woodrow Wilson, that it was formally designated as such. In March 1931, Congress passed an act confirming Wilson’s presidential order, and on March 3 President Hoover signed it into law.

Beat-Down: (10) PAX. Vanilla Ice, fun dip, double dip, Stella, mortar, short circuit, Armbar, Folsom, Chernobyl, and Invictus.

(0) FNG

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