Date: 2025-08-28
AO: olympus
Q: Norm
PAX: Doodles, Part-Time, Toolbox, Peanuts, Pop Fly, Obadiah, Rollingstone, Battleship, Crop Duster FNGs: None
COUNT: 10
WARMUP:
Demotivators x 5
IW x 10
HB x 10
Good Mornings x 10
Don Quixote x 10
Cherry Pickers x 10
Willie Mays Hays x 10
Frankensteins x 10
Stretching (Cobra, Child’s Pose, Downward Dog)
THE THANG:
“Stairway to Sevens” – just like to sounds – Seven at the stairs – Shoulder Tap Merkins at the top – Squat Jumps at the Bottom
“7 of Diamonds (or square or rectangle,,,)
Station 1: coupon exercise x 7 reps (corner of the end zone) Q forgot to preblast the need for coupons so we partnered up and made it work Round 1: Murder bunnies while partner did plank Jacks
Round 2: Ground Pounders – partner plank Jacks
Round 3: curls for the girls
Station 2: leg exercise x 14 reps
Round 1: cobra squats
Round 2: lunges
Round 3: monkey humpers
Station 3: arm exercise x 21 reps (using bench near the 50 yard line) Round 1: Irkins
Round 2: Dirkins
Round 3: Dips
Station 4: Ab exercise x 28 reps (opposite sideline on the 50 yard line) Round 1: Big Boys
Round 2: LSF
Round 3: LBC’s
Ricky Bobby for one lap around the track
MARY:
Each PAX selected an Ab exercise (round robin)
ANNOUNCEMENTS:
9/11 stair climb
COT:
Honored to lead my first Capital workout on my 7 year F3 anniversary. Had a few hiccups along the way but we got through it. I’m thankful for this group and the way you guys push me and help me be a better (and stronger) version of myself. Keep it up gents!
Philippians 3:14 – I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.
Keep pressing on toward the goal!!
Tags: olympus, Doodles, Part-Time, Toolbox, Peanuts, Pop Fly, Obadiah, Rollingstone, Battleship, Crop Duster
F3 The Capital 