Date: 2025-08-13
AO: thepatriot
Q: CableGuy
PAX: Boardwalk, Flipper, Short Rib, Wedding Singer, Big Short, 2 percent, Bob the Builder, Ice Tea, Lazlo, Shake ‘n’ Bake FNGs: None
COUNT: 11
WARMUP: SSH, IW, HB, AC, WMH, CP, DD, Fellowship Lap
Thang 1:
Modified Belle Ringer
With blocks on the goal line, perform five Blockees and rifle carry to the 50. When at the 50, perform 10 Low Rows. Farmers Carry back. Repeat this pattern with increasing reps at the 50. We did one bonus round on account of YHC messed up. The exercises were supposed to be and pretty much were: 10 Low Rows
15 Goblet Squats
20 Curls
25 KB swings
30 Overhead Press
We repeated one of those and did 35 Overhead Press. Bonus!
Thang 2:
Murder Bunny to the 50 and hold
Bear Crawl to the goal line and hold
Crawl Bear to the 50 and hold
Farmers Carry back
Lots of 10 counts, YHC was tired
Thang 3:
Mosey to the basketball court for rings of fire:
High Plank/10 Hand Release Merkins
Al Gore/10 Bodyweight Squats
5 Alternating Shoulder Taps IC/5 Mountain Climbers IC x 5 rounds MARY: LBC, TS, FM, 20 Merkins
ANNOUNCEMENTS: 9/11 stair climb and overnight ruck coming up.
COT: 30 seconds of silent reflection on how to deepen your connection with family and/or friends with what remains of the summer.
Tags: thepatriot, Boardwalk, Flipper, Short Rib, Wedding Singer, Big Short, 2 percent, Bob the Builder, Ice Tea, Lazlo, Shake ‘n’ Bake
F3 The Capital 