Date: 2025-09-02
AO: delphi
Q: Part-Time
PAX: Atlas, Rocket, NOAA, Norm, Obadiah, Peanuts, Toolbox, Ash FNGs: None
COUNT: 9
WARMUP: Mosey, Arm Circles, Michael Phelps, Willie Mays Hayes, Rockettes, Back Stretches THE THANG: Place coupon on 10 yd line. Start from goal line. – Crab-walk to 10 yd line. 10x dips in cadence with feet on coupon. – Bear crawl to 20 yd line. 20x block press
– Grocery carry to 30 yd line. 30x block rows
– Farmer carry to 40 yd line. 40x sit ups with coupon
– Murder bunny to 50 yd line. 50x curls
– Run to goal line and back to 50 yd line.
– Repeat
MARY:
ANNOUNCEMENTS: 9/11 Stair Climb, IPC, welcome home Atlas ! Glad that you had safe travels and were able to spend some quality time with friends and family.
COT: “Make Time”. On Monday, one of my former students, 2LT Robert Rosa, was killed in an accident while on vacation with his family. Take the time to do the things you think you have time for later. Nothing is promised for us.
“It has to start somewhere, it has to start sometime, what better place than here? What better time than now?” – Zach De La Rocha “RATM”
Tags: delphi, Atlas, Rocket, NOAA, Norm, Obadiah, Peanuts, Toolbox, Ash
F3 The Capital 