Date: 2025-04-11
AO: theaerie
Q: Rocketman
PAX: Trifecta, Anchorman
FNGs: None
COUNT: 3
WARMUP:
– Mtn climbers
– Don quixotes
– Michael Phelps
– No Moneys
THE THANG:
Do something heavy, then do something cardio, then do something heavy.
Heavy
Reps were generally between 10 and 20.
– Kettlebell swings
– Overhead press
– Bent over row
– Derkins
– Burpees over coupon
– Goblet Squats
– Flutter Kicks
Cardio
Every 20 yards: suicide down/back then carry your weight to the next 20 yard increment.
Then back to the start! And there was some field moseying to keep us warm.
MARY:
– Dying cockroaches
– Big boi situps
– Stretches
ANNOUNCEMENTS:
– April 26th timed 12 miler ruck & 2nd F
COT:
Tags: theaerie, Trifecta, Anchorman
F3 The Capital 