Date: 2026-04-24
AO: The Patriot
Q: CableGuy ,
PAX: Fiddler, SAAS, Rim Fire, Hops, Overthrow, Walker, Booking, Bone, CableGuy, My Space FNGs: None
COUNT: 10
WARMUP: SSH, AC, WM, HB, CP, WMH, DD, CK
THE THANG: Split into two teams, in the end zone. While one team travels to the 50 and back with their blocks, the other team begins an exercise up to 100 reps. Everybody does the reps, we count together. Alternating reps and travel until 100 reps are achieved – then on to the next exercise. We did:
R1: Burpees, Farmer’s Carry
R2: Body Weight Squat, Rifle Carry
R3: Curl, Shoulder Carry
R4: Merkin, Farmer’s Carry
R5: Flutter Kick (2 is 1 or IC), Rifle Carry
MARY: Freddie Mercury, Toy Soldier
ANNOUNCEMENTS: Trifecta begins Memorial Day weekend: Murph 5/25, Boneathon 5/30, Convergence 6/6
COT: Sometimes you gotta embrace getting your feelings hurt. YHC received some painful but constructive professional feedback this week. It is valid and will ultimately be a growth opportunity. Shake off the initial slap reaction, learn, and grow.
F3 The Capital 