DATE: 2025-03-15
AO: #ao_mastodon
Q: @TBTF
PAX: @Jailbreak @Bloomer @Ankles @Stock boy @Dumpster @Falsetto @TBTF
FNGs: None
COUNT: 7
WOR:
Motivators x7, Copperhead Merkins x10, Arm circles/claps x(A lot), Michael Phelps (OYO)The Thang:
I unleashed my inner @Noodles (total legend) and picked a body part and blasted it for an hour. Said body part = shoulders!Routine – we did 1 warm up round of various stations together and 25 minutes at your own pace (challenged the PAX to keep moving even if you need to slow down during the 25 minutes timed portion)
- Station 1 (field in front of Hoffas) – Coupon OH presses
- Station 2 (halfway between stations 1 & 3) – coupon upright row
- Station 3 (base of Hoffa) – Carolina Dry Docks
- Station 4 (top of Hoffa) – Balls to the Wall (using fence)
We rifle carries the coupon between stations 1, 2, &3 and bear crawled up Hoffa to station 4, then moseyed back to the coupons and rifle carried back to Station 1, rinse and repeatThen we did a burn out round. Same movements at same stations but 200 reps spittoon style. Followed up by some Hoffa sprints.Then back to the flag for 3 minutes of MaryMoleskine:
Challenge yourself to accept and reflect upon constructive feedback even if you do not agree with the feedback. Accept that to grow you will hear things you don’t want to hear.COT:
Prayers for all issues and opportunities whether spoken or now
F3 Wheaton 