Date: 2026-04-14
AO: The General
Q: Legacy ,
PAX: Landscape, citrus, Deliverance, DoorDash, Lazlo, Robo, Ice Tea, Hops, Enron, Tariff, Gherkin, Legacy FNGs: None
COUNT: 12
WARMUP: SSH, imperial Walker, hillbillies, Willy maze Hayes, little bitty, arm circles, root vegetable extractor, Michael Phelps, downward dog
THE THANG:
Five squats
10 Merkins
15 squats
20 Merkins
15 squats
10 Merkins
Five squats
PAX lined up on the goal line; we did a series of 10 yard bear crawls interspersed with an exercise; the exercises were
10 shoulder taps
10 mountain climbers
10. Freddie Mercury.
10 shoulder taps
10 mountain climbers
10. Freddie Mercury.
10 shoulder taps
10 mountain climbers
10. Freddie Freddie Mercury’s.
10 hand release Merkins
PAX then walked over to the wall next to the high school on the other side of the track we proceeded to complete an entire Biggus Dickus (the Bobby Maximus no-gear leg workout) this consisted of 30 second wall set interspersed with reps; we did 10 30-second wall sits interspersed with reverse lunges at the count of 20, 18, 16, 14, 14, 10, eight, six, four, into
MARY: PAX went back to the field and formed a circle for a ring of fire packs. Bear crawled around the ring of fire while we did Mary exercises that included LBC. WW II, toy, soldier, flutter, kick, and penguin crunches.
ANNOUNCEMENTS: IRON SHARPENS IRON TONIGHT
Leadership zoom Thursday night at 8 PM eastern features a great speaker and PAX from the Sacramento region
New McLean AO this week will be at McLean high school Thursdays, 0530.
CSAUP Trifecta May/June
COT: Through YHC’s typical lack of attention to detail and not close reading of the church bulletin, YHC found himself in his church’s later-in-life ministry (oops! thought it was late career transition ministry). Still, YHC is enjoying it. One speaker was particularly moving discussing long degenerative declines. He described the situation and then he made two points of advice:
1. Exercise 30 minutes a day.
2. And do not isolate yourself.
That takes us right back to F3. SYITG!
F3 The Capital 