Date: 2025-09-25
AO: olympus
Q: Atlas
PAX: Pop Fly, Peanuts, Baywatch, Nano, NOAA, Toolbox, Fester, Atlas, Doodles FNGs: None
COUNT: 9
WARMUP: SSH; Willy May says; World greatest stretch; merkins
THE THANG:
– Format
– 40-minute AMRAP
– Total repetition count workout
– Burpees do not count towards your repetition count
– Equipment
– Standard coupon
– 5-minute EMOM timer
– Measure 25 yards
–
– Start both the 40-minute timer and the 5-minute EMOM timer at the same time – Complete the following exercises as prescribed
– 40 Kettlebell swings
– 40 lateral block jump-overs
– 40 thrusters
– 40 decline merkins (feet on top of your coupon that is turned vertically) – When EMOM timer goes off
– Stop the work you are doing:
– Run out 25 yards
– Do 5 burpees
– Run back 25 yards
– Pick up where you left off when you get back
– Repeat this pattern for 40 minutes
– Scoring
– Total repetitions for 40 minutes
– BURPEES DO NOT COUNT IN REPETITION COUNT
MARY: none
ANNOUNCEMENTS: 2nd F at Bunnyman; 3rd F at Rolling rd on 10/28 COT: Small incremental accomplishments in the midst of imperfections
Tags: olympus, Pop Fly, Peanuts, Baywatch, Nano, NOAA, Toolbox, Fester, Atlas, Doodles
F3 The Capital 