Date: 2025-09-20
AO: thesandlot
Q: Maguire
PAX: Forceps, Enron, citrus, Hard Knox, Tariff, 2 percent, DoorDash, Klinger, Shake ‘n’ Bake, Rim Fire, Trademark, Summit, Runner Up, Messy FNGs: None
COUNT: 15
WARMUP: Side straddle. Imperials. Hillbillies. Phelps. Willie Mays. Root Veggie Extractor. Down dog. World’s greatest. Cobra Kai.
THE THANG:
Part 1.
– Mosey w coupon down the steps. Blockies. Chest press. LBCs. – Go back up the stairs. Air press and flutters.
– Go back down and repeat and come back up.
Part 2
– to the benches a series of step ups and dips. 2x
Part 3
– to the field. A ladder with jogs in between.
– 5 blockies
– Then 5 blockies, 10 overhead presses.
– Then add 15 curls… add 20 calf raises, add 25 coupons squats. Jogs still in between.
– Then start backwards, 25 squats run and add 20 calf and work your way back down.
MARY: Jefferson moving on up leg lifts and LBCs.
ANNOUNCEMENTS: hikes, hang outs and more. Check channels.
COT:
This too shall pass. I like this phrase a lot. Moments are temporary. Use this for humility during successes and encouragement during hardship. Have a great weekend.
Tags: thesandlot, Forceps, Enron, citrus, Hard Knox, Tariff, 2 percent, DoorDash, Klinger, Shake ‘n’ Bake, Rim Fire, Trademark, Summit, Runner Up, Messy
F3 The Capital 