Date: 2026-04-13
AO: Hamilton
Q: Gherkin ,
PAX: Hobbyhorse, Goldfish, Sloop, Gherkin, Jag
FNGs: None
COUNT: 5
WARMUP: SSH, IW,, Hillbilly, WMH, Cherry Twist, Down Dog, WGS, Cobra Kai THE THANG:
1/2 mile mosey
5 pull ups, 10 merkins, 15 squats
Repeated 20x
1/4 mile mosey
MARY: no time
ANNOUNCEMENTS:
CSAUP trifecta of The Murph, Boneathon and Convergence coming up the-agency on Thursdays in McLean
iron-sharpens-iron at YHC Tuesday night
COT: Things often aren’t as hard as we build them up in our minds to be. The Murph is pretty intimidating, but we got after it today and got all of the reps and some of the running done. When we get after something, we can get it done. Try something today that you’d been putting off doing – I bet you’ll kill it.
F3 The Capital 