BB|4.22.25|☘️The Garden☘️| depends(Q)

THANGS

Warmup lap around school with SSH/GG/TS/AV/IW/HW/DD

Thang 1 – GoRuck inspired

• 400m run (hill), 20 jump over coupon burpees, 20 curls, 20 💀 crushers, 20 swings
• 400m run (hill), 15 jump over coupon burpees, 25 curls, 25 💀 crushers, 25 swings
• 400m run (hill), 10 jump over coupon burpees, 30 curls, 30 💀 crushers, 30 swings

Thang 2 (repeat 3x) – GoRuck inspired

• 100m overhead carry, 20 big boys, 20 🥨 crunch left, 20 🥨 crunch right, 40 LBCs

Bear crawl, mosey back to flags, hold less than a minute plank

JAMS

MEANING

Celebrations!

• 500th post
• Wax On 500 status?
• DR HIM
• 8th F3 Louisville Anniversary

8 appreciations of F3

1. Waking up for morning WOs
2. Connections in community 
3. Connections DR 
4. Connections in Louisville/OC area
5. Winter motivation
6. Q juice
7. Learning from others, Perspective of others in COT
8. Beatdowns & mumblechatter