Date: 2025-06-24
AO: thegeneral
Q: Gherkin
PAX: Legacy, Jenner, Anchorman, citrus, Robo, Traveler, Butterfly, Spud, Hobbyhorse, Hard Knox, Trademark FNGs: None
COUNT: 13
WARM UP
Imperial Walkers, JD Vance’s, Side Straddle Hop, Michael Phelps, Willie Mays Hays, Cherry Pickers, world’s greatest stretch, down dog, Cobra Kai
THE THANG
Perform a round of exercises and run a lap after each round.
Round 1
10 burpees, 20 merkins, 30 toy soldiers, 40 shoulder taps (ic) 50 calf raises, 40 shoulder taps (ic) 30 toy soldiers, 20 merkins 10 burpees
Round 2
10 burpees, 20 merkins, 30 monkey humpers, 40 mountain climbers 50 lunges, 40 mountain climbers 30 monkey humpers, 20 merkins 10 burpees
Round 3
10 burpees, 20 merkins, 30 WWIs, 40 plank jacks 50 American hammers, 40 plank jacks 30 WWIs, 20 merkins 10 burpees
MARY
Flutter Kicks
ANNOUNCEMENTS
• #Announcements Channel
• Need a Q for next Tuesday here at #thegeneral
• Lots of new AOs:
◦ #theFurnace, Thursday 0530, Nottingham Elementary 30 minute beatdown followed by 15 minute devotional ◦ #ruck-dynasty Thursday 0600, Williamsburg Middle School, 45 minute ruck
◦ #thedriveway, Wednesday 0530, Yorktown HS parking lot, no running, lots of weights, bring a coupon
COT
F3 = Fitness: what attracts men to join
Fellowship: the glue that helps keep us together
Faith: the dynamite that changes us
F3 welcomes all men, regardless of faith background. We define faith simply as a belief in something greater than yourself. Personally, my faith is Christianity, and for those who are interested, there are opportunities to explore it further—like our Monday night Bible study (#iron-sharpens-iron) and the new Thursday morning AO led by @anchorman, #thefurnace.
If Christianity isn’t your path, I still encourage you to seek out something that gives your life purpose and direction. When you live with intention, you and those around you will see the impact.
Tags: thegeneral, Legacy, Jenner, Anchorman, citrus, Robo, Traveler, Butterfly, Spud, Hobbyhorse, Hard Knox, Trademark
