Date: 2025-05-16
AO: thepatriot
Q: Maguire
PAX: DoorDash, citrus, Legacy, Jenner, Lazlo, Big Short, Bone, Bob the Builder, Prestige, Shake ‘n’ Bake, Hobbyhorse, Boardwalk, SAAS, Enron, Anchorman, Jag, Booking, Smokey, Pilsbury, Flipper, Strange Brew, Gherkin, Short Rib, Deliverance, LaForge FNGs: None
COUNT: 26
WARMUP: Siddle straddle. Imperials. Hillbillies. LBAC. Some Willies. Chicken Pickers. Down Dog.
THE THANG:
(1) Southpaw Suicides.
Jog to 10 and back. 20 and back and so on until you do full 100 and back. And ladder up the burpees on each return 1, 2, etc. (total 55 burpees).
(2) Ten Rocky Stations.
Timer are runners. Around full field. Other nine exercises AMRAP: coupon lift over flutters, LBCs, murder bunny to 15 and back, coupon curls, coupon squats, side straddle, sprint to 15 and bear crawl back, blockies and shadow boxing.
MARY: we spelled in all caps – Rocky One Two Three Four Five Rocky (31 letters)
ANNOUNCEMENTS: lots. Check channels for convergence, Boneathon, faith, service projects and social next Thursday
COT: Opportunities are not given though they are presented to you at times. As Rocky says:
Now if you know what you’re worth, then go out and get what you’re worth. But you gotta be willing to take the hits. And not pointing fingers saying you ain’t where you wanna be because of him, her, or anybody. Cowards do that—and that ain’t you. You’re better than that. Now go get it.
PS – final (4th of 4) Rocky workout at Sandlot 0700 tomorrow. Be there for: ONE MORE ROUND.
Tags: thepatriot, DoorDash, citrus, Legacy, Jenner, Lazlo, Big Short, Bone, Bob the Builder, Prestige, Shake ‘n’ Bake, Hobbyhorse, Boardwalk, SAAS, Enron, Anchorman, Jag, Booking, Smokey, Pilsbury, Flipper, Strange Brew, Gherkin, Short Rib, Deliverance, LaForge
F3 The Capital 