Date: 2025-05-21
AO: thepatriot
Q: Wedding Singer
PAX: Lazlo, Booking, Lucius, Shake ‘n’ Bake, Maguire, CashApp, Groundhog, Bob the Builder, Rim Fire, Strange Brew, CableGuy, Prestige, SAAS, Deliverance FNGs: None
COUNT: 15
WARMUP: SSH, Imperial Walkers, Hillbillies, Michael Phelps, Itty Bitty Arm Circles, Cherry Pickers, Downward Dog, Worlds Greatest Stretch
THE THANG: Break into four groups and rotate
Station 1: 10 Atlas Shrug, 10 Coupon Squat, 10 Coupon Swing, repeat. Soldier Carry to #2
Station 2: No coupons. 20 Merkins, 20 IC Mountain Climbers, 20 IC Shoulder Taps, repeat. Farmer Carry to #3
Station 3: 20 Coupon Curls, 20 Around the World, 20 Overhead Press, repeat. Should Carry to track.
Station 4: Run a lap, serve as timer
MARY: Leg Lifts over Coupons, Flutter with Coupon, Bridge with Coupon, Dirty Dogs, Donkey Kicks, Bird Dogs, Superman, Side Plank with Leg Lift, LBC, Flutter Kicks, Stretch
ANNOUNCEMENTS: Murph, Boneathon, Convergence, Thursday morning bonus at 5:15
COT: Reflecting on how we handled my wife’s health crisis three years ago, I rose to the occasion and was present, attentive, picked up the extra chores, all the good things. Now that we are “back to normal,” trying to maintain the good attitude and practices – and not get annoyed by the minutiae of everyday, like the toilet paper rolling the wrong way. We shouldn’t need a crisis to be the men we need to be.
Tags: thepatriot, Lazlo, Booking, Lucius, Shake ‘n’ Bake, Maguire, CashApp, Groundhog, Bob the Builder, Rim Fire, Strange Brew, CableGuy, Prestige, SAAS, Deliverance
F3 The Capital 