Date: 2025-02-18
AO: theaerie
Q: Stewie
PAX: Stewie, Chasqui, Trifecta
FNGs: None
COUNT: 3
WARMUP:
Run to each corner passing ball
SSH+Mphelps
Don Quioxte+Imp walker
Willie mays hays+Cross legs and touch toes L+R
Cherry pick+ toysoldier
THE THANG:
4 Rounds
1. Balls of Fire (no coupon)
– Stand side to side on the center circle.Indian run with soccerball.
– Going clockwise, lead PAX takes off dribbling soccerball till gets back to last Pax then next takes off. – Repeat 2x -Airpress x 50 + PlankJacks x 50
2. Coupons of fire (coupon)
– Stand n the center back to back and everyone rifle carry 20paces toward the corners/sidelines. Pass the ball around and do exercise when waiting for ball. – Exercises always going unless with ball.
– Repeat 2x – Thrusters x50 + Squats x50
– Rifle carry coupon to go fetch ball.
– If ball goes out of bounds everyone do 10 burpees.
3. Ring of Fire (No coupon)
– Get in circle, going clockwise Pax does primary exercise while others do secondary. Keep going till everyone did exercise, then do next set if exercises. – Primary x10 / Secondary
– Merkin / Plank Hold
– Heels to Heaven / Hold feet 6″ off ground
– Lunge / Mountain Climber Single Count
4. Reverse Ladder. (No coupon)
– Do 5 merkins and sprint up the hill as fast as you can to barrier and back.
– Do 5 more merkins and sprint up the hill 2x, then 5 merkins and sprint 3x, etc. MARY:
Marys ladder Pax choice
– LBC (Stewie)
– LBC + AmHammer (Chasqui)
– LBC + AmHammer+ Merkin (Trifecta)
ANNOUNCEMENTS:
Keep the fire going at LP!
No word yet on the status of theaerie.
Mar1 6-10pm…Capital Region Abominable Ruck Challenge
COT:
Shared a poem about not cheating yourself.
Prayer for a good day ahead.
Tags: theaerie, Stewie, Chasqui, Trifecta
F3 The Capital 