Date: 2026-04-21
AO: Delphi
Q: Pop Fly ,
PAX: Peanuts, Nano, Pop Fly, Rocket, NOAA, Crop Duster, Monte Karlo, Toolbox, Dunder, Obadiah FNGs:
COUNT: 10
WARMUP: Solid, Slow, and Steady
THE THANG: Tic/Toc Partner exercises.
– Burpees
– OH Press
– HR Merkins
– Rifle Carry Lunges
– WW2.5 Situps (only 1 OH Press with block)
– Dead Stop KB Swings
– Burpees
Run to the bottom of the hill and back after each exercise
MARY: Flutter Kicks
ANNOUNCEMENTS: Road Clean Up (this Saturday), Murph (a month from now), Convergence (a month+ from now / support NOAA who has one of the Qs)
COT: The power of positive language is a real thing. Think about how you use language – do you use it as a victim, whereby you create/ build in a reason or excuse for failure? Or do you use positive language to take ownership.
I caught a break vs I earned it. A slight turn of phrase is invaluable
F3 The Capital 