Date: 2025-12-10
AO: compound
Q: Corkscrew (F3 The Capital)
PAX: Poe, Popeyes, citrus, Hightower, Skidoos, Sunny, Decibel FNGs: None
COUNT: 8
WARMUP: SSH, Michael Phelps, Willie Mays Hayes, Cherry Pickers, World’s Greatest Stretch THE THANG:
Ricky Bobby to Mom’s garage. Sprint up ramps, mosey on flats. WW1s + High Planks on odd floors. Sets of 10, 15, 20. Down the steps to end.
Ricky Bobby to underground garage. Dead Hang + 5 Pull-Ups + Monkey humpers. DH and MH progression of 10 (sec), 15, 20
Ricky Bobby to field. Coupon Curls, Goblet Squats, Pickle Pointer Press – sets of 10, 15, 20. Farmer Carry in between sets
MARY: Butterfly stretch, Down Dog, Shoulder stretch (the Sprinkler?), Bicep stretch
ANNOUNCEMENTS: Arlington Cemetery wreath laying this Saturday (12/13) – clean-up on 1/10. Holiday 2nd F (see channel for details)
COT: Seek progress, not perfection. Chasing perfection can add undue stress. Seeking progress gives opportunity for learning and growth. Start thinking of New Years Resolutions. Find something you did well yesterday and try to improve on it tomorrow
Tags: compound, Poe, Popeyes, citrus, Hightower, Skidoos, Sunny, Decibel
F3 The Capital 