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F3 Annapolis | June 13, 2024

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Date(s) - 06/29/2022
5:30 am - 6:15 am


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  1. Long Live Beastgate

    PAX: Dorothy (Q), Ambassador, Almanac, Mamba, Vila, Rocket

    Weather: Courtesy of our friends at the NWS in Sterling, VA
    Current (as of 330 AM) satellite imagery shows high cloud cover
    over the eastern two-thirds of the forecast area. This high
    cloud cover is rapidly progressing off to the east, and should
    clear most of the forecast area by daybreak. This will lead to
    mostly sunny skies and strong daytime heating today. After
    starting out in the 50s and lower 60s this morning, temperatures
    will rapidly climb into the mid-upper 80s today.

    Warmup: Waterwheel x15 IC, Right over left leg thingy 10 count, Left over right leg thingy 10 count, Hold lunge position each leg 10 count, Little baby arm circles fwd/reverse x10 IC

    The Thang:
    Our original AO is on the endagered list. 6 PAX showed up today to help keep it alive. The most unique feature of Beastgate is the stairs, so naturally we have to use them. The exercises, 10 of them, are done in split sets of 100. First 10 at the base of the stairs, climb to the top (with your coupon if the exercise requires it), do 20 at the top. Then we traverse the top of the parking garage and do 30 at the stop of the opposite stairwell. On the way back down, we hit 40 at the bottom of that stairwell and head back to the starting point for the next exercise.
    Exercises are as follows:
    1. Squat w/ coupon 2. Merkin
    3. SSH 4. LBC
    5. Curls w/ coupon 6. Lunge 1=1
    7. Imperial Walkers 8. Alternating toe touches
    9. Shoulder taps 1=1 10. Squat thrusters w/ coupon

    Sadly, no overachievers were able to get through all 10. You can OYO those whenever you’d like

    CoR, NoR, CoT

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