Date: 2025-09-16
AO: thegeneral
Q: Traveler
PAX: Malware, Trademark, 2 percent, SubPrime, citrus, Enron, Hobbyhorse, Summit, DoorDash FNGs: None
COUNT: 10
10 PAX gathered on YHC’s final day as a 28 year old.
WARMUP: SSH, Michael Phelps, LBAC, RVE, WMH, WGS, Mosey
THE THANG:
Mosey to pull-up bar. Start with balls-to-the-wall for a little while. Then PAX rotated through at the pull-up bar, aiming for 10 pull-ups each. The rest of the PAX alternated between wall sits, front plank, and side plank.
Traveling Ladders:
PAX moved down the field with a traveling exercise, laddering 20 yards of a new exercise each time. Then a static exercise and mosey to complete the round.
Round 1: bear crawl, capped by 20 hand release merkins
Round 2: bear crawl, then lunge walk, capped by 40 body weight squats Round 3: bear crawl, lunge walk, crawl bear, capped by 60 flutter kicks Round 4: bear crawl, lunge walk, crawl bear, inch worm, capped by 80 calf raises
Round 5: bear crawl, lunge walk, crawl bear, inch worm, burpee broad jump, capped by 100 air presses
5 Minute EMOM:
7 dips, 7 jump ups, 7 derkins
MARY: 28 American Hammers, 28 WWIIs
ANNOUNCEMENTS: Old Rag Hike, Book Club, 3F event, probably a few others
COT: YHC recently started reading “Imitations of Christ” by Thomas a Kempis as part of morning prayer routine. Struck by the following quote: “If I knew all the things that are in the world, and were not in charity, what should it help me before God, who is to judge me according to my deeds.” Let us strive to have our daily work be rooted more in charity than in the pride of accomplishment.
Tags: thegeneral, Malware, Trademark, 2 percent, SubPrime, citrus, Enron, Hobbyhorse, Summit, DoorDash
F3 The Capital 