theaerie Four Years Strong

Date: 2025-11-21
AO: theaerie
Q: Rocketman , Lonestar
PAX: Chasqui, Stewie, Rifleman, Tap Out
FNGs: 1 Tap Out
COUNT: 6
WARMUP: SSH, Windmills, mosey!
THE THANG:

Four years. Four workouts. Four corners. Seems legit.

*First Corner* – Rocketman

EMOM of 3 minutes, four rounds:

– 10 burpees
– 20 Nolan Ryans (10 per side)
– 20 jump squats
– 40 second plank

*Second Corner* – Lonestar

Stop at the bench:

– Step Ups 50x
– Dips 25x
– Calf raises 50x
– Incline Merkins x20

*Third Corner* – Rocketman

Hey I heard you like burpees:

BDE: Down, up to full Bonnie Blair, squat jump, down

Kraken: burpee with three hand release merkins at the bottom.

Just a few of each!

*Fourth Corner* – Lonestar

ABS

– 20 flutter kicks
– 10 dying cockroaches

Roll on home!

ANNOUNCEMENTS:

Thanksgiving/Christmas Donation Ruck coming up!

COT:

Four years of posting in the Gloom with you gents. Five years of F3. Thankful to be here, right now.

1. Free of Charge
2. Open to all Men
3. Held Outdoors
4. Peer Led
5. Ends with a COT

Here’s to another year!

Tags: theaerie, Chasqui, Stewie, Rifleman, Tap Out