Date: 2026-03-25
AO: The Patriot
Q: Wedding Singer ,
PAX: Groundhog, citrus, CableGuy, Lazlo, Boardwalk, Wedding Singer, patrickmccarthy11, Short Rib, Lucius, Jones, Ice Tea, Booking, SAAS FNGs: None
COUNT: 13
WARMUP: SSH, Imperial Walker, Hillbilly, Michael Phelps, Arm Circles, Cherry Picker, WMH, Downward Dog, World’s Greatest Stretch, Fellowship lap
Partner up, one partner travels to 50 yard line, 20 rep, run back while other partner does coupon exercises. Then switch
Bear Crawl / 20x WW1s / Run Back
Atlas Shrug / Coupon Squat
Run a lap
Backwards Run / 20 Merkins / Run Back
Around the World / Other Way
Run a lap
Long Jump/ 20 IC Freddy Mercuries / Run Back
Curls / Overhead Press
Run a lap
MegaMARY: Coupon march, Leg lift over coupon, Flutter coupon, LBC, Dirty Dog, Donkey Kick, Birddogs, Superman, Side Plank, Bridge, Flutter, Stretch
ANNOUNCEMENTS: announcements
COT: Pay attention to your vulnerable parts, like lower back, hips, knees, hamstrings. If you have the discipline to drag yourself out of bed to workout with your F3 brothers in the gloom at 5:30 am, you can spend 10-15 minutes working on flexibility, mobility, and strengthening on your own at home.
F3 The Capital 