DATE: 2021-10-08
AO: Sparta
Q: Pop Fly
PAX: Maj. Payne, Zeus, Horshack, Lightyear, Yard Sale, Nano, Bluegrass, Gadget, Roddick, K-Pop, El Niño FNGs: None
COUNT: 12
WARMUP: SSHs, Mike Phelps, WMHs, Rockettes, Calf Stretches, Supine Rockettes
THE THANG:
4 Rounds of: (All with Cinder block)
18x Kettlebell Swings
18x Squats
18x Cross-over Merkins
18x Sit-ups
18x Calf Raises
1x Blockee
1 Lap with Cinder Block
— Hold plank and wait for the 6.
Repeat X3
LAST Round – 4th Round — PAX complete the last lap as a group.
MARY: Flutter Kicks, Scissors, Windshield Wipers, Dirty Dogs, and Glees
ANNOUNCEMENTS: Turkey Trot, The Grunt
COT: 18 reps for the 18 Soldiers who died between 3-4 October during the Battle of Mogadishu. 1 Rep for SGM Bob Gallagher (then SGT). SGM Gallagher was my SGM in Iraq and was awesome. But the scars and wounds (mental and physical) that he carried with him over the years with the Rangers left a mark we couldn’t necessarily see.
(1) a group of men found by a common purpose can achieve anything… just as those Rangers and Delta soldiers did back in 1993 in Mogadishu
(2) everyone is fighting a battle. sometimes we can see it, and sometimes we can’t. a smile a wave a nod can make all the difference to somebody. check in on somebody today.
F3 The Capital 