Date: 2025-03-07
AO: theaerie
Q: Stewie
PAX: Stewie, Lonestar, Trifecta
FNGs: None
COUNT: 3
WARMUP:
Face Flag
Carioca to opposite sideline going down goal line. Do two warmups then go back. Repeato.
SSH+Mphelps
Don Quioxte+Imp walker
Willie mays hays+batwings
Cherry pick+ toysoldier
THE THANG:
Start at 50yd with coupon.
Pick 4 cards of different suits.
Do two exercises
Mosey to edge of center field circle
MoM 1/2 lap around circle clockwise.
Continue mosey to opposite side
Do other two suit exercise
Turn around come back doing the same thing
Pick new cards
1. Spade/Heart/bearcrawl (Legs/arms)
2. Club/Diamond/Lungewalk
(Core/cardio)
Reps:
Face card+10
Royal=25
Ace=100
MARY:
• Dead bug x12
• Plank-ups x12
• Side plank hip dip x12
• Canoe hold x25sec hold
• Freddie Mercury x12
ANNOUNCEMENTS:
Sat or Thurs…SLT meeting
Mar22….Mens Conference at PVC
TBD…12mi Speed Ruck
TBD…Sat. Fam Ruck
COT:
Shared story of acquaintance and a personal story. The lesson is dont take your loved ones presence and their health for granted. Cherish the moments with them.
Tags: theaerie, Stewie, Lonestar, Trifecta
F3 The Capital 