Date: 2025-08-25
AO: hamilton
Q: Booking , Malware
PAX: Fish Fry, Tariff, Popeye, Hobbyhorse, Goldfish, Sloop, Hammer, Greenpeace (FNG) FNGs: None
COUNT: 10
WARMUP: IW, Chinooks, Windmills, Merkins, Down Dog, Worlds Greatest Stretch, Cobra Kai
THE THANG: 3 cone stations: Move from station 1 to station 2 by running, move from station 2 to station 3 via either lunge walk, bear crawl, side shuffle left and right, move from station 3 back to station 1 via backwards run.
We moved through 8 rotations as follows- all exercises 20 reps/ except round 8 was 10 reps due to time contraints
Station 1
Overhead press
Upright row
Curls
Chest Pess
Squats
Atlas Shrugs
Swings
Around the worlds
Station 2
Merkins
Hand release merkins
Shoulder Taps
Toy Soldiers
Side Straddle hops
Plank Jacks
OH Claps
Calf Raises
Station 3
Big Bois
WW 1
Freddy Mercuries
Heels to Heaven
LBC
Penguin Crunches
Burpees
One other exercise I forgot 🙂
MARY: Flutter Kicks, LBC, bird dogs, etc.
ANNOUNCEMENTS: 9-11 stair climb/ Iron Pax upon us in September- likely to be held Friday’s at The Patriot
COT: Start of school year for the kids- whether it is Kindergarten or College show them support and help them manage nerves …remember millions have successfully gone through this process!
Tags: hamilton, Fish Fry, Tariff, Popeye, Hobbyhorse, Goldfish, Sloop, Hammer, Greenpeace (FNG)
F3 The Capital 