Date: 2026-04-10
AO: Rec League
Q: 120 ,
PAX: Promoter, 120, FIFA (F3 The Capital), Profit
FNGs: 1 Profit
COUNT: 6
WARMUP:
I. Warm-o-rama (5 Minutes)
Start at the shovel flag with the F3 disclaimer.
– Side Straddle Hops (SSH): 20 reps In Cadence (IC).
– Imperial Walkers: 15 reps IC.
– Windmills: 10 reps IC.
– Mountain Climbers: 20 reps IC.
II. The Thang: “The Circuit of Pain” (30 Minutes)
Move through the equipment stations. Scale reps as needed.
Station 1: Pull-up Bar & Monkey Bars
– Merkins pull ins (Push-ups): 20 reps OYO (On Your Own).
– Pull-ups / Chin-ups: 10 reps OYO.
– Monkey Bar Traverse: Go across and back once.
– Y rows-20
– Biceps w/ bat
– shoulder taps
Station 2: Plyometric Steps & Bench
– Step-ups: 15 reps each leg on the steps.
– Dips: 15 reps using the bench.
– Box Jumps: 10 reps on a comfortable step height.
– leg press
– Squats w/ bat

Mosey 1/4 mile
Station 3:
– Lunge Walk: 20 yards across the rubber surface and back.
– bear walk
– karaoke
– crabwalk
III. 6 Minutes of Mary (Abs)
Circle up on the soft rubber ground.
– Flutter Kicks: 25 reps IC.
– American Hammers: 20 reps IC.
– Hello Dollies: 20 reps IC.
– Plank Hold: 1 minute.
IV. COT (Circle of Trust)
– Name-o-rama: Announce hospital names, ages, and F3 nicknames. – Closing: book the trip reflections of spring break
F3 The Capital 