Date: 2025-07-17
AO: freestate
Q: Horshack
PAX: Winston, Mumford, Mark Michael
FNGs: None
COUNT: 4
Warm Up
– SSH x 25 IC
– Imperial Walkers x 15 IC
– Carolina Dry Docks x 15 IC
– Mountain Climbers x 15 IC
– Michael Phelps x 15 IC
– Willie Mays Hays x 15 IC
Cherry Pickers x 15 IC
–
The Thang: Ring of Fire
– 8 Stations x 2 rotations
– 1st Rotation: 60 seconds
– After 1st Rotation: 4-3-2-1 Jacobs Ladder
– 2nd rotation: 45 seconds
– After 2nd Rotation: 3-2-1 Jacobs Ladder
1. Merkins
2. Squats
3. Plank Jacks
4. Bonnie Blairs
5. Dips
6. Deep Lunges
7. Mountain Climbers
Monkey Humpers
1.
Mary:
– X Factors x 15 IC
– LBCs x 20 IC
– Leg Lift Rosalitas x 15 IC
– Plank-o-rama 10-10-10-10-10 IC
– Box Cutters x 15 IC
– Flutters x 20 IC
Announcements:
– Thirsty F3rd Thursday tonight
– Ruck & Float July 26 – RSVP & Details on What’s App & Slack
– Please consider donating to Flourishing Seeds – a non-profit run by Atlas from Cameroon – 5 pax from the Capital Region are making a trip in a few weeks. Details here: https://flourishingseeds.org/donate
COT:
– F3 runs on generosity – Qing a workout is where it usually starts
– If you’ve been Qing for a while, consider new opportunities to pay it forward for the next man. Consider the following:
– Offer to take over as Site Q for FreeState – this role should rotate annually, but Deagle has been at it for nearly four years – Raise your hand on slack for serving on a regional leadership role.
– Maybe Co-Q an upcoming CSAUP like the 9/11 Stair climb or the Grunt around Veterans Day You’ll meet great guys across the region and make Maryland proud in the process
Tags: freestate, Winston, Mumford, Mark Michael
F3 The Capital 