Date: 2025-07-09
AO: compound
Q: Popeyes
PAX: Rambler, Booking, Doodles, Roddick, Poe, Obadiah, Yardbird, citrus, Monk, Sunny, Corkscrew (F3 The Capital), Ashe FNGs: None
COUNT: 13
WARMUP: Frankenstein’s, Leg pulls, Karaokes, side to sides, Super marios, maybe a few others, ending in a fellowship lap. THE THANG:
Sprint the field
Jog to the 25. 20 Jump Squats
jog to the 50. 20 SSH
jog to the 75. 20 shoulder taps
jog to the goal line. 20 big boi stiups
Half fellowship lap.
Sprint the field
Jog to the 25. 20 Bonnie Blairs
jog to the 50. 20 Forward Lunge
jog to the 75. 20 Reverse Lunge
jog to the goal line. 20 LBC’s
x3
Couple fellowship laps at the end to get us to 5k steps.
MARY: Included in the workout
ANNOUNCEMENTS: AT hike, Ruck and float, Clean up at Olympus next Saturday COT:
Q shared the challenge of LSAT training and shared 3 quotes:
1) From Bruce Lee: I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times
2) Chains of habit are too light to be felt until they are too heavy to be broken 3) How do you eat an elephant? One bite at a time
Q is now taking one step at a time to study and his kids are walking with him everyday.
If you are facing an insurmountable challenge or something difficult, let me know. I will walk with you.
Tags: compound, Rambler, Booking, Doodles, Roddick, Poe, Obadiah, Yardbird, citrus, Monk, Sunny, Corkscrew (F3 The Capital), Ashe
F3 The Capital 