Date: 2025-08-19
AO: thegeneral
Q: Lazlo
PAX: Flipper, Robo, Hard Knox, Deliverance, DoorDash, Gherkin FNGs: None
COUNT: 7
Ever have one of those days where nothing goes as planned? This was one, but we figured it out.
WARMUP: SSH, imperial walkers, hillbillies, Michael Phelps, cherry twists, Willie mays Hayes, downward dog, cobra Kai
THE THANG:
Part 1: we were going to start in the stands and rotate between sections, but they were wet. Seemed unnecessarily dangerous so we moved to the concrete steps by the school. PAX rotated between:
One arm coupon rows
Raccoon crawl
Box jumps
Another one I can’t remember
Step ups
Derkins
Calf raises
Timer: run a lap around the track
Part 2 was unplanned. The PAX took turns lining up to kick a 25 yard field goal. AKA a college extra point. AKA a gimme, automatic. 10 merkins for each miss. We did many merkins. A miss on a do over cost 5 burpees. We did burpees.
Part 3: this was going to be F3 Football Ultimate. Like ultimate but with a football. Turns out it’s already too dark to play ultimate at the end of a workout with a dark brown football. So we played it with a frisbee.
MARY: Freddy Mercury’s, flutter kicks, stretch
ANNOUNCEMENTS: stair climb
COT: sometimes things don’t go as planned. Roll with it. And remember the Serenity Prayer:
God grant me the serenity to accept the things I cannot change; courage to change the things I can; and wisdom to know the difference.
Tags: thegeneral, Flipper, Robo, Hard Knox, Deliverance, DoorDash, Gherkin
F3 The Capital 