Date: 2026-04-08
AO: The Aerie
Q: Rocketman ,
PAX: Trifecta, Rocketman, Lonestar
FNGs: None
COUNT: 3
WARMUP: SSH, Imperial Walkers, Hillbilly Walkers.
THE THANG:
Mini Murph day!
– 1/2 mile run
– 50 pull ups
– 100 push ups
– 150 squats
– 1/2 mile run
We did 10 rounds of Cindy to break things up.
ANNOUNCEMENTS:
– April 25 @ 7am: fellowship ruck at Manassas Battlefield
– May 25th: Murph WOD @ GMU (see memorial-murph-wod for more)
COT:
If we fail to plan, we plan to fail. Don’t be that guy today.
F3 The Capital 