Date: 2025-10-07
AO: thegeneral
Q: Gherkin
PAX: Norm, citrus, Trademark, Traveler, Robo
FNGs: None
COUNT: 6
WARM UP
SSH, Hillbillies, Imperial Walkers, Arm Circles, M. Phelps, Cherry Pickers, WMH, Down Dog, WGS, Cobra Kai
THE THANG
3 Rounds of Tammy Wynettes – One partner performs 10 of one exercise while the other performs 10 of the other and then switch. Continue until each PAX has performed 100 reps of each exercise. • Merkins & Coupon Squats
• (IC) American Hammers & Imperial Walkers
• Big Boy Situps & Coupon Swings
Suicide overhead press
OYO, all PAX line up on goal line and perform suicides to the 5, 10, 15, and 20 and back down to the 5. Every time you return to the goal line, perform the number of reps equal to the yard line that you just ran to.
MARY
American Hammer, Flutter kicks, Box Cutters, LBCs
ANNOUNCEMENTS
• Bible Study Tuesday nights 7:15 PM at Gherkin’s house (Details on Iron Sharpens Iron Channel) • The Grunt on Saturday 11/8
• F3 Accelerate campaign at Port City Brewery on Thur. Oct 23
COT
It’s a natural desire for most of us to want to be liked. While there is nothing wrong with being liked, that desire can lead to staying silent instead of speaking up for yourself or for others.
Winston Churchill –
“You have enemies? Good. That means you’ve stood up for something, sometime in your life.”
Martin Luther King Jr. –
“Our lives begin to end the day we become silent about things that matter.”
Mahatma Gandhi –
“Silence becomes cowardice when occasion demands speaking out in the truth and acting accordingly.”
Matthew 5:10 – “Blessed are those who are persecuted because of righteousness, for theirs is the kingdom of heaven.
Tags: thegeneral, Norm, citrus, Trademark, Traveler, Robo
F3 The Capital 