Date: 2025-07-29
AO: thegeneral
Q: Gherkin
PAX: Summit, SAAS, citrus, Lazlo, Traveler, Pepco, Popeye, Tariff, Flat Tire, Legacy, Butterfly, Malware FNGs: None
COUNT: 13
WARM UP
SSH, Imperial Walkers, arm circles, WMH, Down Dog, WGS, Cobra Kai
THE THANG
AMRAP – 4 sets of 3 exercises
45 seconds work & 15 seconds rest
45 second rest in between sets
1 Mucho Leggos
2 Calf Raises
3 Bobby Hurleys
Jump & Burp -100 burpees total
• Start the goal line, broad jumps to the 5 and do 1 burpee. • Repeat, adding 1 burpee every 5 yards (so you will do 10 burpees at the 50). • Turn around and ladder back down to 1 burpee.
Motivators from 8
MARY
American Hammer, Flutter kicks, LBCs
ANNOUNCEMENTS
• 9/11 Stairclimb & Overnight Ruck the night before
• Announcement Channel
• Prayers for the HIMs going to Cameroon on August 6 (next Wednesday).
COT
Last weekend was Mick Jagger’s birthday. At 82, he still leads the Rolling Stones and performs concerts regularly. His shows are 2 to 3 hours and he works hard during his shows. How is he doing so much at 82? He works out 5 to 6 days a week for 2 to 3 hours per day. His routine consists of strength training, cardio (including dance workouts), running and sprints, yoga, pilates and meditation. It’s paid off – he’s 82 years old, has 8 kids (with 5 women, so perhaps not an ideal relationship role model), 7 grandchildren and 3 great-grandchildren. So if a former drug user, heavy drinker and smoker can still be working out at 82, we’ve got no excuses to not get after it and keep fit – for our family and friends as well as ourselves.
Tags: thegeneral, Summit, SAAS, citrus, Lazlo, Traveler, Pepco, Popeye, Tariff, Flat Tire, Legacy, Butterfly, Malware
F3 The Capital 