Date: 2025-03-14
AO: theaerie
Q: Stewie
PAX: Stewie, Chasqui
FNGs: None
COUNT: 2
WARMUP:
4:30AM start with a 3.14mile (Pi Day) ruck to warmup.
Returned to AO at 5:25am, dropped rucks and setup.
Cherry pickers
Willie MH
Don Quixote
Batwings
THE THANG:
Turned up the tunes and jammed to 90s old School Hip Hop.
Since only 2 PAX today, had to modify the workout from the original plan. 1. Drop coupons at Goal line.
2. Push the weights forward to advance 20 yd together.
3. Then turned around and returned back to coupons that were left behind at goal line, but going the long way by tracing each 5 yd line sideline to sideline by Carioca until back to coupons. 4. Do the exercise, 20reps (see exercise list below)
5. After exercise move coupons to weights at 20yd line by Rifle carrying. 6. This completes 1 round.
7. We kept advancing in this way to opposite goal line, turned around and came back to starting goal line.
8. In step 3, above, we alternated Carioca and Running forward&backward as we advanced rounds
9. In step 5, above, we varied Rifle carry, coupon curls, farmer carry, as we advanced rounds
Each rotation change exercise:
1. Merkins, at Goal
2. Blockee, at 20
3. Curl, at 40
4. Thruster
. at 60
1. CPR, at 80
2. Squat, at Goal
3. Kbell, at 20
4. Dips at 40
5. Merkins at 60
6. Thrusters at 80
MARY:
LBC
American Hammer
BBS
ANNOUNCEMENTS:
– March 22…Mens Conference at PVC
– Possible ruck or beatdown prior to Mens Conference.
– TBD…AO SLT huddle up likely pushed out due to many PAX catching the Gainesville Crud.
– TBD…3rd volunteer work at ODL (venue for Last years Clusterleaf CSAUP just west of Haymarket) COT:
Gave thanks for health for those that are healthy and prayed for speedy recovery for those that want to be.
Tags: theaerie, Stewie, Chasqui
F3 The Capital 