Date: 2025-07-19
AO: thesandlot
Q: 2 percent , CornerKick
PAX: Legacy, Defiance, Forceps, Sloth, Napalm (Brandon Frazee), Enron, Tariff, Klinger, Booking, Curly Fries, Raquet FNGs: None
COUNT: 13
The Mission of F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership 5 core principles:
1. Free of charge
2. Open to all men
3. Held outdoors rain or shine, heat or cold
4. Peer led in a rotating fashion
5. Ends with a Circle of Trust
Any FNG’s?
Disclaimer: My name is 2% and this is my Co-Q, CornerKick, and we are not professionals. The following are a series of recommendations. If you continue with these recommendations, you have accepted the potential risk of injury. Please modify as necessary.
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Don Quixote’s; RVE’s; Itty Bitty Arm Circles; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch
THE THANG: Stations with 3 minute EMOM timer & 30 second rest period (we pivoted to 2 minute timer after about 3 rounds to appease the weary):
1. Burpee Basketball – 3 chances to make a free throw, or 10 burpees. Make it within 3 shots, next PAX shoots 2. Agility ladders
3. Max effort Pull Ups or 20 second hold
4. 10 Dips/10 Tempo Squats (I.C.)
5. Cone drills
6. 10 Soccer ball Merkins/10 Soccer ball abs (I.C.)
7. 10 OHP’s/10 Curls
8. Jump rope
9. 10 Plank Jacks (I.C.)/10Mountain Climbers (I.C.)
MARY: Box Cutters, LBC’s, Nolan Ryan’s
ANNOUNCEMENTS: FitzHume going away party, 9/11 Stair Climb, Welcome Napalm (Brandon Frazee) who is DR from GA and will likely be joining us for a few more beatdowns over the coming months!
COT: Two-time national championship coach Dabo Swinney said, “Let the light that shines in you, be brighter than the light that shines on you.”
Especially in high-pressure situations, you can’t control everything that’s going on around of you. But, you can control what’s going on inside of you. No matter what obstacles you encounter, you can always take control of two things: your effort and your attitude. And that’s what makes the difference between success and failure.
Tags: thesandlot, Legacy, Defiance, Forceps, Sloth, Napalm (Brandon Frazee), Enron, Tariff, Klinger, Booking, Curly Fries, Raquet
F3 The Capital 