Date: 2025-05-21
AO: theaerie
Q: Stewie
PAX: Stewie, Rocketman, Trifecta, Chasqui, Lonestar
FNGs: None
COUNT: 5
WARMUP:
Mike phelps
Cherry picker
Willie mays hays
SSH
Mosey
THE THANG:
No race cars, just rep scars
3 exercises x10 reps x3sets
Mosey 1lap
Cone 1
• Coupon Curls
• Coupon LBCs
• Goblet Squats
Rep Count Total: 90 reps
Cone 2
• Irkins
• Coupon Pull-Throughs
• Thrusters
Rep Count Total: 180 reps
Cone 3
• Burpee block jump over
• WWII Sit-Ups
• Derkins
Rep Count Total: 270 reps
Cone 4
• Bent-Over Coupon Rows
• Coupon Russian Twists
• Deadlifts
Rep Count Total: 360 reps
Cone 5
• Thrusters
• Coupon Chest Press
• Flutter coupon OH
Rep Count Total: 450 reps
Finisher – 50 Reps to Hit 500
• 15 Goblet Squats
• 15 Skull Crushers
• 20 kbellswings
MARY: Outta time
ANNOUNCEMENTS:
Murph
Convergence
COT:
We just pushed through the Brickyard 500 doing 500 reps with coupons.
Paul says in 1 Corinthians 9 that life is a race and we’re called to run like we mean it. Not aimlessly. Not half-hearted. But with purpose. Discipline. Drive.
Just like today: no shortcuts, no excuses—we are here early in the Gloom when it hurts.
So this week, run your race at home, at work, in faith with that same fire. Finish strong. Win the race!
1 Corinthians 9:24-27 NIV
https://bible.com/bible/111/1co.9.24-27.NIV
“Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize. Everyone who competes in the games goes into strict training. They do it to get a crown that will not last, but we do it to get a crown that will last forever. Therefore I do not run like someone running aimlessly;
I do not fight like a boxer beating the air. No, I strike a blow to my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize.”
Tags: theaerie, Stewie, Rocketman, Trifecta, Chasqui, Lonestar
F3 The Capital 