Date: 2025-10-20
AO: hamilton
Q: Booking
PAX: Sloop, Legacy, Purity
FNGs: 1 Purity
COUNT: 4
WARMUP: SSH IW HB WM MP RVE WMH DD WGS
THE THANG: Mosey around the AO stopping 3 times for BLIMPS
5 Burpees
10 Lunges
15 Imperial Squat Walkers
20 Merkins
25 Penguin crunches
30 Squats
Also stopped for 2 rounds of:
20 step ups
20 dips
Back to the field for a round of 11’s starting with 10 mountain climbers run to opposite side line and execute 1 shoulder tap working our way to 1 mountain climber and 10 shoulder taps.
MARY: Flutter Kicks, LBC, Calf raises
ANNOUNCEMENTS: Grunt, 3rd F event on Thursday
COT: in today’s polarizing environment try to be a diplomat and broker of peace at work, home and in your social circles
Tags: hamilton, Sloop, Legacy, Purity
F3 The Capital 