Date: 2026-03-23
AO: Terrapin Station
Q: Ripcord , Groundhog
PAX: Legacy, CableGuy, Ice Tea, V8, Groundhog, 2 percent, Enron, Ripcord FNGs: None
COUNT: 10
WARMUP:
· SSH – 20 IC
· Imperial Walkers – 15 IC
· Hillbillies – 15 IC
· Michael Phelps – OYO
· Downward Dog – 20–30 sec OYO
· Arm Circles – 10 forward / 10 backward IC
· Mosey to cones
THE THANG:
“Shared Burden”
Setup
– Partner up (1 coupon per pair)
– 4 corners, 50 yards apart
– Partner A rifle carries to next cone while Partner B jogs
– Switch at each cone
– Both partners complete reps at every corner
Rep Ladder: 5 → 10 → 15 → 20 → 25
Corner Movements
– Corner 1: Merkins
– Corner 2: Air Squats
– Corner 3: Coupon Rows
– Corner 4: Jumping Lunges
+ 100 partnered coupon curls, alternating with partner running lap
MARY:
50x Flutter Kicks (IC)
ANNOUNCEMENTS:
Upcoming leadership Zoom call
COT:
You can’t pour from an empty cup.
– While we’re wired to put family, work, and community first, that selflessness only works if the source is maintained.
– Taking time for your own fitness and mental health isn’t selfish. It’s necessary maintenance.
– By prioritizing your own discipline, you aren’t taking time away from others. You’re ensuring that the person who shows up for them is the best version possible. – Invest in yourself so you have the strength to lead and support everyone else.
F3 The Capital 