Date: 2025-07-01
AO: thegeneral
Q: Anchorman
PAX: Deliverance, Trademark, Atlas, Hobbyhorse, citrus, Pastrami, DoorDash, Spud FNGs: None
COUNT: 9
WARMUP:
Side Straddle Hops – 20 IC
• Imperial Walkers – 10 IC
• Cherry Pickers – 10 IC
• Willie Mays Hayes – 10 IC
• Downward Dog → World’s Greatest Stretch → Cobra Cai
THE THANG:
1. Bearcrawl 100
• 5 Burpee Buy-In
• Bearcrawl 25 yards
• 10 Jump Squats
• Sprint to the 100
• Repeat sequence x2
2. Zigzag Hustle
• Karaoke-style movement in a zigzag pattern
• At each 20 yard line
• Jump Squats
• Shoulder Taps
• Cap Killers
3. 10–40 Crawl Complex
• Bearcrawl to 10 → 10 Squats
• Run to 40 → 10 Squats
• Bearcrawl to opposite 40 → 10 Squats
Run to goal line
4. Bleacher Blaster
• Up and down the stairs
• Finish with dips
5. Team Grinder – 100 / 150 / 200
Partner format — one runs 50-yard out and back, other completes reps: • 100 Merkins
• 150 WWII Sit-Ups
• 200 Squats
Switch only when partner returns. Finish totals before moving on.
MARY:
• Freddy Mercurys – 20 IC
• Leg Lifts – 20 IC
• Dirty Dogs – 10 each side
• Donkey Kicks – 10 each side
• Toy Soldiers – 20 IC
ANNOUNCEMENTS:
Ruck and Float – late July
Nourishing Seeds going to Cameroon – check the 3F channel
COT:
YHC shared the story of the Good Samaritan.
Focused on how the Samaritan saw someone hurting — and didn’t walk past. He stepped in. Helped. Simple as that.
The challenge was clear: build that same mindset — at the AO, in the city, in our lives. Men who notice. Who care. Who act.
Not about having a big plan. Just seeing what’s in front of you — and doing something about it. That’s the culture we’re after.
Tags: thegeneral, Deliverance, Trademark, Atlas, Hobbyhorse, citrus, Pastrami, DoorDash, Spud
F3 The Capital 