Date: 2025-08-19
AO: delphi
Q: Part-Time
PAX: Pop Fly, NOAA, Monte Karlo, Nano, Rambler, Roddick, Swish, FEMA, Rocket, Obadiah, Norm, Yard Sale, Fester FNGs: None
COUNT: 14 Strong
WARMUP: Arm Circles 10x (Cadence), Michael Phelps 10x (Cadence), Rocketts 10x (Cadence), Flutter Kicks 10x (Cadence)
THE THANG: 4 Corners (Pair-up)
1. Corner 1: 25x Merkins x4
2. Corner 2: 25x Sit-ups w/ coupon x4
3. Corner 3: 25x Squats x4
4. Corner 4: 25x Mountain Climbers x4
5. 4 laps around field
Upon completion of exercises, pax will complete 100 ea exercise and 4 laps.
MARY: 20 count of pax exercise
ANNOUNCEMENTS: 9/11 Stair Climb, F2 Hightower , Upcoming Iron Patch beatdowns, Swish heading off to Syracuse tomorrow. Good luck brother!, Welcome back Nano , Roddick , Yard Sale . Glad y’all had safe travels and could make the beatdown.
COT: “The way we’ve always done it”
Thank you all for the support this morning! Toolbox I had no desire to get out of bed and exercise. Thank you all for making this a welcomed change (not so much in the beatdown)! Pop Fly thank you for signing me up. The only way to grow is to get outside of your comfort zone. You all are incredible broskies. :saluting_face:
Tags: delphi, Pop Fly, NOAA, Monte Karlo, Nano, Rambler, Roddick, Swish, FEMA, Rocket, Obadiah, Norm, Yard Sale, Fester
F3 The Capital 