Date: 2025-05-23
AO: atlantis
Q: O’Captain
PAX: Hammerhead, Hammer, O’Captain, Jon (Clerk)
FNGs: 1 Jon (Clerk)
COUNT: 4
WARMUP:
Cherry pickers
DQ
Side straddle Hops
Good mornings
arm circles
THE THANG:
Mosi
2 park laps
2x
15 burpees
30 air squats
15 dips
2 park laps
coupon fun:
2 man teams completed:
4 laps
40 block overhead squats
40 merkins
Walking lunges
Sprint relays
Side straddle hops and lunges while waiting
3x
Rocky sprints to steps
Dips
MARY: flutter kicks
ANNOUNCEMENTS: Murph on Monday
COT:
The importance of being connected to “why”we’re doing what we’re doing and “who” we’re doing it with…
living in purpose through what God calls us to be…when we let the Lord work through and in us life is more fulfilling and less of what we want but how God guides and directs us.
2 Phillipians 2:13
“for it is God who works in you to will and to act in order to fulfill his good purpose.”
The Who:
The importance of being in community with great men of character who are pursuing God ..
Yvon Choinard, the founder of Patagonia once said “ how do you climb the mountain is more important than reaching the top.”
Let’s not worry about the summit, but more importantly, what are we learning and how are we growing as we pursue new heights and who are we bringing along with us… who are we supporting on the climb around us?
Tags: atlantis, Hammerhead, Hammer, O’Captain, Jon (Clerk)
F3 The Capital 