Date: 2026-08-14 AO: Pain Train Q: Derby , PAX: Wolfpack, Roadkill, Derby, The Banker, Cheeks, Bulldog, Argggg FNGs: None COUNT: 7 CONDITIONS: :hot_face:
EARLY BIRDS: 11’s – Merkins & WWII’s w/ SB Run
WARMUP: BACS,BACBACS, The Banker Night Clubs, Air Press, WMH, Runners Stretch, El Capitan Reach to the Stars, 5 Merkins for Core Principals.
F3 Mission and Credo
THE THANG: Starting w/ Merkins PAX then carries weight ~20 yards and back then adds in the following exercise and repeats until they’ve added all 5 exercises into a set. Once complete PAX hammers out 25 WWII’s then starts back at the top. 10 Merkins 10 SB Rows 10 SB Squats 10 SB Curl + Overhead Press 10 SB Burpees
Added in a couple mosey’s to ease the HR with the heat
PAX absolutely smoked it today completing 3 sets!
MARY: 45 second plank + 15 second Merkin Burnout
MOLESKINE: Shared story of 5 y/o son falling in a pool this weekend and while he’s been taking swim lessons (w/ our man Shakira!), he can’t fully swim just yet. He found the wall as I was running his direction and make it out ok. With that we reflected on how fragile life can be and encouraged PAX to think of at least 1 person close to them and personally let them know how much they mean to them.
ANNOUNCEMENTS: Wolfpack leading the charge tomorrow w/ a CSAUP at Red Caboose Park at 6 AM. Stay engaged on the Slack Channel as SalPal and SLT will be rolling out some exciting events.
COT: Prayers for School and Birth.
PLAYLIST: Stone Temple Pilots Pandora thru a busted speaker that Roadkill won’t fix :rolling_on_the_floor_laughing:
Thank you for showing up and getting after it this morning! Appreciate the opportunity to lead!
:horse_racing:
EARLY BIRDS: 11’s – Merkins & WWII’s w/ SB Run
WARMUP: BACS,BACBACS, The Banker Night Clubs, Air Press, WMH, Runners Stretch, El Capitan Reach to the Stars, 5 Merkins for Core Principals.
F3 Mission and Credo
THE THANG: Starting w/ Merkins PAX then carries weight ~20 yards and back then adds in the following exercise and repeats until they’ve added all 5 exercises into a set. Once complete PAX hammers out 25 WWII’s then starts back at the top. 10 Merkins 10 SB Rows 10 SB Squats 10 SB Curl + Overhead Press 10 SB Burpees
Added in a couple mosey’s to ease the HR with the heat
PAX absolutely smoked it today completing 3 sets!
MARY: 45 second plank + 15 second Merkin Burnout
MOLESKINE: Shared story of 5 y/o son falling in a pool this weekend and while he’s been taking swim lessons (w/ our man Shakira!), he can’t fully swim just yet. He found the wall as I was running his direction and make it out ok. With that we reflected on how fragile life can be and encouraged PAX to think of at least 1 person close to them and personally let them know how much they mean to them.
ANNOUNCEMENTS: Wolfpack leading the charge tomorrow w/ a CSAUP at Red Caboose Park at 6 AM. Stay engaged on the Slack Channel as SalPal and SLT will be rolling out some exciting events.
COT: Prayers for School and Birth.
PLAYLIST: Stone Temple Pilots Pandora thru a busted speaker that Roadkill won’t fix :rolling_on_the_floor_laughing:
Thank you for showing up and getting after it this morning! Appreciate the opportunity to lead!
:horse_racing: