Date: 2024-05-20
AO: hamilton
Q: Defiance
PAX: Goldfish, Legacy, AI, Jag, FNG Bush
FNGs: 1 FNG Bush
COUNT: 6
WARMUP: The Usual
THE THANG: circuits of sprints and coupons. Sideline sprints, suicide sprints, and cone drills then Dora with box jumps, manmakers, dips, chest press, more box jumps, and goblet squats.
MARY: penalty shootout: if goal scored, keeper does 5 burpees. If no goal, shooter does 20.
ANNOUNCEMENTS: No Hamilton workout on Memorial Day – check thepatriot channel for a Monday morning alternative.
COT: There’s a silver lining in losing seasons. Instead of focusing on the pressure to win every game, you can focus on using each game to improve at the big things. F3 gives us that same opportunity.
Tags: hamilton, Goldfish, Legacy, AI, Jag, FNG Bush
F3 The Capital 