Date: 2025-08-08
AO: theaerie
Q: Rocketman
PAX: Stewie, Lonestar, Trifecta
FNGs: None
COUNT: 4
WARMUP:
SSH, Windmills, cherry pickers, frankensteins
THE THANG:
ALARM: Arm, Leg, Abs, ‘R’ Exercise, ‘M’ Exercise
*ALARM 1*
– Arm: Overhead Press x10
– Leg: Lunge x 10 IC
– Abs: LBC x20
– Run around the field
– Merkin x14
*ALARM 2*
– Arm: Curls for da Gurls x20
– Leg: Squat Jumps x14
– Abs: Peter Parkers x14
– Ranger Merkins x14
– Monkey Humpers x 14 IC
*ALARM 3*
– Arm: Bent Over Row x20
– Leg: Coupon Squats x14
– Abs: Mountain Climbers x14 IC
– Rockette Hillbillies x20 IC
– Copperhead Merkins x14
MARY:
Ring of fire!
ANNOUNCEMENTS:
– 9/11 Stair Climb + Ruck Options
COT:
Do all things without grumbling or disputing, that you may be blameless and innocent, children of God without blemish in the midst of a crooked and twisted generation, among whom you shine as lights in the world…
Phil. 2:14-15
Tags: theaerie, Stewie, Lonestar, Trifecta
F3 The Capital 