Date: 2025-07-14
AO: hamilton
Q: Goldfish
PAX: Legacy, Popeye, Hobbyhorse, Flat Tire, bogey, Deepak Bellani (Sloop) FNGs: None
COUNT: 7
WARMUP: The usual, SSHs, IWs, HBs, MPs, etc, etc followed by a fellowship lap
THE THANG:
25 inchworms, every 5 do increasing amounts of burpees (1 to 5)
10 sets:
30-3 by 3s in squats
20-2 by 2s in merkins
10-1 by 1s in burpees
mosey to midfield and back between each set
4 hamiltons – bear crawl to the 18, backward run to midfield, run to other goal line
MARY: LBCs x30 and Toy Soldiers (IC) x20
ANNOUNCEMENTS:
-2 percent and Booking have volunteered to help Q the 9/11 stair climb and are looking for more volunteers
-going away hang for Fitz-Hume Saturday 5-8pm, byob and byochair
COT: The Q remembered today was his wedding anniversary, which is just a bit too late. Told the pax to not be like him, and remember the important dates in marriage and life!
Tags: hamilton, Legacy, Popeye, Hobbyhorse, Flat Tire, bogey, Deepak Bellani (Sloop)
F3 The Capital 