Date: 2026-01-09
AO: The Aerie
Q: Stewie ,
PAX: Lonestar, Stewie
FNGs: None
COUNT: 2
WARMUP:
Ssh
Donquioxte
Mountain climbers
Worlds greatest stretc
THE THANG:
Start at goal
Murderbunny 20 yards
20 thrusters + BbS
Mosey to opposite goal and back to starting goal.
20 merkins at starting goal.
Airpress walking back to coupon
Murderbunny 20…
Repeato 15 min and advance coupon 20yds each time
At 15min, keep facing opposite goal and reverse murder bunny back to 20yd 20 Copperhead coupon squats + curls
Mosey to opposite goal and back to starting goal
20 Big boys
Mosey back to coupon
Repeato until coupon arrives back to goa
MARY:
Tabata timer
Rev LBC
Flutter
Leg raises
Deadbug
Scissor
Tappy tap
Superman
ANNOUNCEMENTS:
None
COT:
Ernest Hemingway, in his short story ‘The Capital of the World’, tells the story of Paco, a young man in Spain who runs away from home. His father hopes he will return quickly, but that doesn’t happen. Another ‘prodigal son’. The shame, guilt and regret he feels prevents Paco from returning home to his father. Paco doesn’t know that his father has been searching for him ever since he left.
One day, Paco’s father puts an advertisement in the local newspaper of Madrid, El Liberal. It reads: “Paco, meet me at the Hotel Montana at noon on Tuesday. All is forgiven! Love Papa.” But Paco is a common name in Spain; and when the father approaches the planned meeting place, he finds 800 young men there all named Paco, all waiting for their fathers, all hoping for forgiveness.
Everyone needs to know that they are forgiven – that they are loved. We men may present a tough exterior, but we long to hear the words of our father saying, “I love you, son.” You are never too young and never too old to hear it.
F3 The Capital 