Date: 2025-04-01
AO: theaerie
Q: Stewie
PAX: Rocketman, Stewie, Trifecta, Chasqui
FNGs: None
COUNT: 4
WARMUP:
Run a lap with soccerball stop at each corner for exercises
– Ssh and willie mays
– Michael phelps and Good mornings
– Inchworms and batwings
– Don Quixote and cherry picker
THE THANG:
Start tabata timer
Every 5 min do 3 burpees for duration of workout
PART 1
Start at goal line
Pax1 push 185lb weighted sled to opposite goal
All other Pax run to midfield line and AlGore for Pax1. Then do an exercise. Next Pax took the sled and repeato. Got through 8 total.
Exercises:
– Merkin with foot raises
– Butterfly sit ups
– Squats
– Carolina dry dock
– Breakdancer
PART 2
Head to the hills for 11s
Thruster at bottom
Bearcrawl up
Overhead press at top and while walking back down
MARY: outta time
ANNOUNCEMENTS:
– New Nantaan Legacy
– Apr26…12 mile speed ruck
– May26…2 Murph options to discuss
– Broad Run or James Madison
COT:
• A fool is arrogant and proud. The HIM is humble and recognizes his blind spots and temptations
• A fool thinks he’ll be fine on his own. A HIM surrounds himself with men who will make him better
• A fool is quick to speak, slow to listen. A HIM listens to advice and surrounds himself with men who will tell him the truth
• A fool is self-focused. A HIM is focused on others and his community.
Closing prayers for physical and spiritual health.
Tags: theaerie, Rocketman, Stewie, Trifecta, Chasqui
F3 The Capital 