Date: 2025-11-17
AO: thepatriot
Q: Rim Fire
PAX: Bone, Wedding Singer, Hops, Prestige, Piano Man, Couch Potato, Fiddler, Bob the Builder, SAAS, Memento, Smokey FNGs: None
COUNT: 12
WARMUP: SSH, penalty burpee, IW, HB, MP, LBAC, CT, WMH, DD, RS, WGS, CC THE THANG:
5 minute EMOM rounds
Round 1:
15 overhead press
15 curls
15 low rows
15 coupon merkins (each arm)
Coupon carry to opposite goal line
Round 2:
15 coupon squats
15 coupon lunges (2 is 1)
15 WWIII
15 American hammers (2 is 1)
Coupon carry to opposite 25
Round 3:
15 burpees
15 mountain climbers IC
15 plank jacks IC
15 imperial squat walkers
Coupon ruck up and down the home stands
MARY: PAX choice of flutters, Freddie Mercury, donkey kicks, dirty dogs, merkins, Nolan Ryan, WWI, WWII, Air Force merkins, toy soldiers, and LBCs ANNOUNCEMENTS: Boneathon in May
COT: The inspiration for this workout came from being downrange in Santa Barbara and working out at an AO there. Take advantage of the fact that F3 is a national organization, and try to work out when you’re traveling. It keeps you on track and also can provide some creative additions to our workouts back here at home.
Tags: thepatriot, Bone, Wedding Singer, Hops, Prestige, Piano Man, Couch Potato, Fiddler, Bob the Builder, SAAS, Memento, Smokey
F3 The Capital 