Date: 2026-04-22
AO: Compound
Q: Hightower ,
PAX: Corkscrew (F3 The Capital), Hightower, Poe, Monte Karlo, citrus, Roddick, Nimatoad (St. Louis SoCo), V8 FNGs: None
COUNT: 8
WARMUP:
Dynamic stretching followed by more stretching, then fellowship jog
THE THANG:
Coupons on goal line:
20 curls, then rifle carry 10 yards, jog out & back
20 tricep extension, then riffle carry 10 yards, jog out & back 20 chest press, then rifle carry 10 yards, jog out & back
10 squat thrusters, then rifle carry 10 yards, jog out & back 20 bent rows, then rifle carry 10 yards, jog out & back
Turn around for round 2, substitute walk lunges for rifle carry
MARY:
Ring of Fire core exercises
ANNOUNCEMENTS:
Earth Day, give back to local community
Road clean up Saturday 7am, meet at Sparta
Murph Challenge Monday, May 25
COT:
Sharing same CoT from Monday, giving 2nd chance line from Ted Lasso:
“I hope that either all of us, or none of us, are judged by the actions of our weakest moments, but rather by the strength we show when and if we’re ever given a second chance”
F3 The Capital 