Date: 2025-04-15
AO: delphi
Q: Nano
PAX: Rocket, Flapjack, Shart (F3 Memphis), Roddick
FNGs: None
COUNT: 5
WARMUP: SSH, arm circles, cherry pickers, windmills, WGS.
THE THANG: Initially at the field, the Q pulled an audible, deciding to go off site for a little mosey. On the way back to the parking lot, we did some rifle carries, curls, and overhead presses.
Then we took off around the neighborhood for a 5k run stopping for 4 burpees, 55 monkey humpers, and 90 air squats. MARY: rowboats, flutter kicks, merkins, LBCs, and Freddy mercury.
ANNOUNCEMENTS: 2nd F event, April 24th, Murph May 26th, Boneathon is coming soon, and June 7th convergence.
COT: YHC talked about the Let Them Theory book and some good lessons we can all use.
Tags: delphi, Rocket, Flapjack, Shart (F3 Memphis), Roddick
F3 The Capital 