Date: 2025-08-20
AO: f3thecapital-news
Q: Firehead
PAX: Squatter, Trilogy
FNGs: None
COUNT: 3
WARMUP:
Grady Corns, Don Quixotes, Mosey around Fields
THE THANG:
2 Rounds:
15 burpees – count
plank 60 – count
Karaoke 1/2 field
20 Carolina Dry Docks – count
50 Squat – count
Australian snow angel – cadence
bear crawl 1/2 field
25 merkins – count
15 Bonnie Blairs – cadence
30 shoulder tap – cadence
Sprint back
MARY:
Rope Climbers, Side Crunches, American Hammers, Rosalitas, Slow LBCs, Plank
ANNOUNCEMENTS:
Trilogy Q Friday, Squatter Q Saturday
5 Year AO Anniversary coming up
9/11 Stair climb
COT: Not looking good at work, needing to decide what I really want to do in my career at the moment.
Tags: f3thecapital-news, Squatter, Trilogy
F3 The Capital 