Date: 2026-03-17
AO: Delphi
Q: Pop Fly ,
PAX: Peanuts, Rocket, Obadiah, Nano, Monte Karlo, Atlas, Norm, Pop Fly, NOAA FNGs:
COUNT: 9
WARMUP: The workout started off strong. Then the leprechauns complained that their favorite stretch had been misplaced and asked the Q to go find it. The Q obliged and the leprechauns rejoiced.
THE THANG: Irish Tabata: 50 seconds work / 15 seconds rest
S – Squats
H – High knees
A – Abs (pax choice)
M – Merkins
R – Rows
O – Overhead Press
C – Calf Raises
K – King Krab Kicks
S – Stationary Squat Hold
MARY: Box cutters, big boys, flutter kicks, side hip ups, Glees
ANNOUNCEMENTS: Stuff with no details. March Madness brackets
COT: We get no credit for all the extra miles that take us nowhere.
Do not toil in vain. Have a purpose and a goal
F3 The Capital 