Date: 2025-02-19
AO: compound
Q: Popeyes
PAX: Hightower, Gherkin, Rambler, citrus, Yardbird, Atlas, Battleship, Skidoos FNGs: None
COUNT: 9
WARMUP: SSH while waiting for Rambler, mosey, michael phelps, merkins, cherry pickers, world’s greatest stretch (long edition), down dog, etc THE THANG:
Stations:
1. Overhead press with coupon
2. Mountain climbers with sliders
3. 40 lb weighted squats
4. light jump rope
5. Around the worlds with 30lb weight
6. Weighted jump rope
7. Pullups
8. 2 men on the band run
3 rounds of the above with the below interspersed
– Lap of finger touches
– Lap of sprinting and recovery
MARY: No time
ANNOUNCEMENTS: AT hike, ARC, HT’s Burden Q on 3/1. Prayers for the passing of Michael’s son and praise for Atlas’ presentation at work COT:
– Pursue your wife
– Remember how you did it when you were young
– Don’t replace effort with comfort
– Do something nice this week for your spouse
– Hopefully, this leads to appreciation and intimacy (not just physical but mental, emotional, spiritual)
– Our wives are valued and there may be other pursuers so do your job and get there first
Tags: compound, Hightower, Gherkin, Rambler, citrus, Yardbird, Atlas, Battleship, Skidoos
F3 The Capital 