Date: 2025-03-25
AO: freestate
Q: Horshack
PAX: Deagle, Pigeon, Bachelor, F3 Scabby, Bluto, Mark Michael, Andrew Churchill FNGs: None
COUNT: 8
WARMUP:
• SSH x 25 IC
• Chinooks x 12 IC forward and reverse / narrow and wide
• Swing Billies x 12 IC
• Alarm Clocks x 12
• Windmills x 12 IC
• Two laps with karaoke on the sides
• Learning to Phelps x 12 IC
• Walkout Cobra-Kai x 5
• Cherry Pickers x 12 IC
1. THE THANG:
2. Playground of Pain x 3 rounds
3. 1. Bear Crawler sets the pace
4. Decline merkins
5. 2. Squats
6. 3. Dips
7. 4. Step Ups
8. 5. Pull Ups
Between Rounds
1. Jacobs Ladder 5-4-3-2-1
MARY:
• Box Cutters x 12 Each Way IC
• Leg Lift Rosalitas x 12 IC
• Plank-o-rama IC x 12-12-12-12-12
• Flutters x 12 IC long & slow / 12x IC short and fast
– Stretch-o-rama
ANNOUNCEMENTS:
– Appalachian Trail – Roanoke Section Hike – April 25-28
– Looking for a chance to push yourself and experience some fellowship in the backcountry? – Dates: Weekend of April 25th – April 27th
– Duration: 3 Days (Friday–Sunday)
– Mileage: Approx. 40 miles
– Prep & Planning: See the backpacking channel in Slack
– Point of Contact: Rambler or Citrus
– If you’re interested in hitting the trail, now’s the time! Reach out and lock in your spot.
COT:
– Springtime Renewal – clearing away the old and making room for the new
– One of the areas where we can make room is by getting rid of things making us upset in our lives, things that piss us off and consume our emotional and mental energy
– One popular approach is to look at the 3 major sources of upset – some think these are the only sources of frustration or disappointment: – An unmet expectation – something we expect to happen, and it hasn’t
– A thwarted intention – something we intend to do or that we’ve committed ourselves to doing, like a personal goal, and our plans for accomplishing it aren’t going the way we intended, they’ve been blocked or interfered with
– An undelivered communication – some message you need or want to share to someone or multiple people, but that you’ve withheld – Do an inventory of what’s making you upset and which source it comes from.
– Realize you’re in control of each of these sources of upset – what you expect, intend, and communicate are all in your control
Tags: freestate, Deagle, Pigeon, Bachelor, F3 Scabby, Bluto, Mark Michael, Andrew Churchill
F3 The Capital 