Date: 2025-10-28
AO: thegeneral
Q: Summit
PAX: Gherkin, 2 percent, Lazlo, citrus, Robo, Hard Knox, Enron, Sea Fit FNGs: None
COUNT: 9
WARMUP: IC: SSH, IW, HB, CP, MP, WMH, DD, CK
THE THANG: Rivalry Week
– Tabata Set 1: 20 sec work, 10 secs rest X 8 sets
– Alternate coupon plank jacks & dips
– The Combine
– 4 corners (w/EC) with sprints, broad jumps or 3 cone drill (5 yard shuttle runs) between. – 20 coupon presses X 2 corners
– 20 Bobby Hurley’s X 3 corners
– Tabata Set 2: 20 sec work, 10 secs rest X 8 sets
– Alternate cactus jump squats & mucho legos
– 1st & 10 (Generals vs. Patriots)
– Starting at 10 YL….10 merkins/1 burpee…sprint to other EZ and sprint back to….. – 20 YL….9 merkins/2 burpees to….
– 30, 40, 50, 40, 30, 20….
– and 10 YL for 1 merkin/10 burpees
MARY: PAX choice…bunch of good stuff and a smoker from Sea Fit
ANNOUNCEMENTS: Toy drive…see post from Lazlo or see Hammerhead for more information. Grunt…Veterans Day weekend…see Slack channel….Coat Drive…drop off Friday at Starbucks at coffee
COT: Passion to win > fear of failure. Go on the offensive occasionally.
Tags: thegeneral, Gherkin, 2 percent, Lazlo, citrus, Robo, Hard Knox, Enron, Sea Fit
F3 The Capital 