Date: 2025-08-15
AO: thepatriot
Q: Bob the Builder
PAX: citrus, Big Short, DoorDash, Rim Fire, Boardwalk, Jag, Bone, CableGuy, Shake ‘n’ Bake, Smokey, Sloop, Lazlo FNGs: None
COUNT: 13
WARMUP: Standard
THE THANG:
Round 1 (Repeat 3x)
– Merkins (45 seconds)
– Rest (15 seconds)
– Freddy Mercuries (45 seconds)
– Rest (15 seconds)
– Bonnie Blairs (45 seconds)
– Rest (15 seconds)
Round 2 (Repeat 3x)
– Overhead Press (45 seconds)
– Rest (15 seconds)
– Flutter Kicks (45 seconds)
– Rest (15 seconds)
– Coupon Curls (45 seconds)
– Rest (15 seconds)
Round 3 (Repeat 3x)
– Staggered Hand Merkins (45 seconds)
– Rest (15 seconds)
– World War II Sit Ups (45 seconds)
– Rest (15 seconds)
– Coupon Squats (45 seconds)
– Rest (15 seconds)
Round 4 (Isometric Holds)
– Low Plank (60 Seconds)
– Al Gore (60 Seconds)
– Side Plank (60 Seconds)
ANNOUNCEMENTS: 9/11 stair climb and overnight ruck are coming up
COT: Shared about my brother’s recent slalom water-skiing accident that led to major surgery and a long recovery ahead. Seeing him go through that is a reminder to keep my own aches and pains in perspective. If you’re not fully sidelined and can still be out here moving, be grateful — the aches and pains are just part of the privilege of staying active.
Tags: thepatriot, citrus, Big Short, DoorDash, Rim Fire, Boardwalk, Jag, Bone, CableGuy, Shake ‘n’ Bake, Smokey, Sloop, Lazlo
F3 The Capital 