Date: 2025-10-10
AO: sparta
Q: Pop Fly
PAX: Roddick, NOAA, Doodles, Crop Duster, Hoolihan, Dunder, Monte Karlo, Nano, Atlas, Norm FNGs: None
COUNT: 11
WARMUP: Yes. Lots of Willie Mays Hays. More than anyone expected.
THE THANG:
Round 1: 10 minutes of Step-ups
Round 2: 10 minutes of a partner workout
Partner A bear crawls 25 yds, jogs back
Partner B does curls
Switch
Next round is OH press.
Keep alternating between curls and OH press
Round 3: 10 minutes of Tabata (45 sec on / 15 sec off)
– Squats (with coupon)
– Incline Merkins (hands on coupon)
– American Hammers (with coupon)
– Burpees (no coupon)
– Calf Raises (w/ coupon)
Repeat
MARY: Penguin taps, rowboats, pickle pointers, supermans
ANNOUNCEMENTS: 18 October – Road Clean up. 8 Nov – Grunt (+ 0530 EC ruck)
COT: Q talked about how each phase of the workout reminded him of the phases of his professional career. Phase 1 you’re starting off, usually alone, and stepping up. Phase 2 you might have a partner and you’re working through it. Phase 3 is when you have a group and it becomes easier. No existential message here.
Tags: sparta, Roddick, NOAA, Doodles, Crop Duster, Hoolihan, Dunder, Monte Karlo, Nano, Atlas, Norm
F3 The Capital 