Date: 2024-11-15
AO: theaerie
Q: Rocketman
PAX: Stewie, Chasqui, Lonestar
FNGs: None
COUNT: 4
Warmup/CoP
Side Straddle Hop x 24, IC
Bat Wings x8
Imperial Walkers x8, IC
Hillbilly Walkers x8
Mosey the field!
The Thang
Murder bunny across the football field 20 yards at a time, doing different exercises at each stop.
– KB swings x24
– Derkins x24
– Goblet Squats x24
– Bent rows x24
BDE burpees x10
BDE: Down, up to full Bonnie Blair, squat jump, down
Mosey the field!
In reverse
– shoulder taps x24
– CDDs x24
– mountain climbers x24
– I forgot
Next, Ultimate Frisbee but with a ball
Every time the ball hit the ground, everyone did a burpee and the ball changed teams.
6 MoM
24 flutter kicks, IC
24 big bois
Announcements
– Nov 25: Monday Night Ruckers Thanksgiving Donation Ruck
Words of Wisdom
It’s been three years since the launch of The Aerie. It’s been four years YHC started working out with F3. It’s been a lot of time in the gloom, a lot of situps, pushups, and passes back and forth across this field. As a reminder to myself…
“The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership”
I am thankful for this past year and the seasons of growth we each have gone through together. I’m honored to be a part of this place, to be a part of your life. Here’s to the next year!
Tags: theaerie, Stewie, Chasqui, Lonestar
F3 The Capital 