Date: 2025-07-26
AO: olympus
Q: Popeyes
PAX: Rambler, Hightower, Obadiah, Peanuts, Pop Fly, Flea, Doodles, Gandalf FNGs: None
COUNT: 9
WARMUP:
Run 1 lap
Frankensteins
Quad stretch
Knee hugs
Super Mario’s
High Knees
Butt Kickers
Down dog
Worlds greatest stretch
3 point head stand
THE THANG:
Pair up for BOMBS but we modified to an all together workout 50 burpees- run 1 lap
100 overhead claps – Run 1 lap
50 Merkins – run 1 lap
100ish Big boy situps – run 1 lap
50 SSH in cadence – run 1 lap
Ultimate
MARY: Included in Ultimate
ANNOUNCEMENTS:
1. Ruck and Float
2. Ramblers Appalachian Trail
3. Cameroon trip (prayers and donate)
COT:
YHC wants to give advice to his wife and daughters. He learned that people don’t care what you know until they know that you care. Listening and being empathetic is the first step. YHC will try to be more quick to listen, slow to speak and slow to become angry.
Tags: olympus, Rambler, Hightower, Obadiah, Peanuts, Pop Fly, Flea, Doodles, Gandalf
F3 The Capital 