Date: 2025-08-08
AO: horizon-ao
Q: SAAS
PAX: Disco, sticks, Old Bay, Attache’, Kombucha
FNGs: None
COUNT: 6
WARMUP: usual
THE THANG: all movements on the bench:
3 rounds
– 10 dirkens
– 10 incline diamond merkins
– 10 dips
– 10 Carolina dry docks
3 rounds:
– 10 step ups
– 10 Bulgarian split squats per leg
– 10 Bulgarian calf raises per leg
– 10 cactus squats
3 rounds
– 10 seated leg raises
– 10 toe taps
– 10 incline shoulder taps
Mosey down the sidewalk and up the stairs after each round
MARY: 50 LBCs
ANNOUNCEMENTS: 9/11 is on 9/11
COT: I recently organized a family reunion, the first since 2009. We’re not an especially close family. I appreciate the F3 principle “freed to lead”, you don’t need anyone’s permission to organize something.
Tags: horizon-ao, Disco, sticks, Old Bay, Attache’, Kombucha
F3 The Capital 