Date: 2026-04-01
AO: Compound
Q: Hightower , Yard Sale
PAX: Skidoos, Poe, Yard Sale, Yardbird, Hightower, Corkscrew (F3 The Capital), Slice FNGs: None
COUNT: 7
WARMUP: Yes
THE THANG:
Fellowship jog alternating with 2 sandbags 60 & 80 lbs over to small turf field at the center of Mosaic.
Circuit #1
Split into pairs. Start at one side of the turf. One partner bearcrawls to the middle point marked by a white chair and crawlbears back. Other partner does as many push ups as possible, then switches to crawling once partner arrives back.
Four rounds.
Circuit #2
Run to rainbow stairs. Switch pairs. One pair goes up and down rainbow stairs (up and down is one) 4 times total with 60 and 80 lb sandbags while other people run back and forth from the ends of the block. Switch to new pair upon current pair completing stair climb.
MARY: The Jog back with sandbags alternating
ANNOUNCEMENTS: Mentioned
COT: Q talked about challenges and stressors he has been lately facing and discussed the value of F3 in having brothers he can lean on for support.
F3 The Capital 