Date: 2026-03-18
AO: Compound
Q: Poe ,
PAX: Hightower, Monte Karlo, Corkscrew (F3 The Capital), Doodles, Monk, Skidoos, Poe, citrus FNGs: None
COUNT: 8
WARMUP: SSH, LBAC, MP, IW, CP, WMH, mosey to garage, down dog, WGS
THE THANG: 4 rounds of 3 exercises – hand release merkins, lunges in cadence, shoulder taps in cadence – run a parking lot lap after each round. Round 1 – 25, 40, 30
Round 2 – 20, 30, 25
Round 3 – 15, 20, 20
Round 4 – 10, 10, 15
Various exercises to chew up remaining time.
MARY: PAX choice around the horn
ANNOUNCEMENTS: Murph, Boneathon, Convergence – see Slack for details
COT: in life you get 4 burners – health, family, friends, work. You can’t have them all on high at the same time so emphasize the right ones when necessary.
F3 The Capital 