Date: 2025-11-13
AO: announcements
Q: Horshack
PAX: Andrew Churchill, Mark Michael, Bluto
FNGs: None
COUNT: 4
WARMUP:
• SSH x 23 IC
• Chinooks x 23 IC forward and reverse / narrow and wide
• Swing Billies x 23 IC
• Alarm Clocks x 2
Burpies x 3
• Windmills x 23 IC
• Two laps with karaoke on the sides
• Learning to Phelps x 23 IC
• Cherry Pickers (Piano Keys Style) x 23 IC
THE THANG:
– Playground of Pain x 3 rounds
– 1. Bear Crawler sets the pace
– 2. Squats
– 3. Dips
– 4. Pull Ups
Between Rounds – Jacobs Ladder 7-5-3-1
MARY:
• Box Cutters x 23 Each Way IC
Protractor at 23 degrees
• Leg Lift Rosalitas x 23 IC
• Plank-o-rama IC x 23-23-23-23-23
• Flutters x 23 IC
ANNOUNCEMENTS:
– Recruiting for 2026 SLT:
– The Capital Region will be recruiting in the next 4 or 5 weeks for HIMs to join the SLT and is looking for more reps from Maryland
– The region has many of our HIMs returning to the SLT in 2026, but we also need to bring new men on.
– There are observation / advisory roles which will involve simply attending and participating in SLT meetings. – Please reach out to Legacy if you’re interested
COT:
– Shutdown ended last night, and I am thankful to be going back to work
– Over the last 40+ days, I allowed my daily routines to atrophy, let go of my one-meal-a-day diet, started grazing around the house, and struggled to maintain regular work hours and other structures
– I’ve gained 12 pounds and ready to build back some of those daily routines and structures.
Tags: announcements, Andrew Churchill, Mark Michael, Bluto
F3 The Capital 