Date: 2025-06-20
AO: atlantis
Q: O’Captain
PAX: Quip, Chef, Duke Neucom
FNGs: None
COUNT: 4
WARMUP: Good mornings
Arm circles
Side straddle hops
Don Q
Cherry Picker…
THE THANG:
Run to the rocky steps
5 up
20 Pull-ups
50 merkins
100 air squats
5 up
Mosi to nationals stairs
Walking lunges –
All the way up – 4x
Burpees
Rock workout
Bus drivers
Overhead press
MARY:
Mt climbing
Dollies
Heel touches bows
Side to heels
ANNOUNCEMENTS:
Quip has a baby coming in two weeks! Wish him luck and keep him in prayer!
COT:
Message… discussed the 1936 Olympic gold medal team from the book “Boys in the Boat.” that great races aren’t won by clones. There are won by crews. The strengths of this team, the author shared was in what made them different…
This incredible story and team teaches us that all different shapes, abilities, etc. are important and to continue to build teams around us that are great crews and not just people like us!
Tags: atlantis, Quip, Chef, Duke Neucom
F3 The Capital 