Date: 2026-04-16
AO: The Agency
Q: Trademark ,
PAX: Gherkin, Goose, Rim Fire, Trademark, Fosbery
FNGs: None
COUNT: 5
WARMUP: SSH, IW, HB, MP, WMH, AC/CA, Cherry Pickers, windmills, down dog, worlds greatest, Cobra Kai THE THANG:
Round 1:
5 Burpees, Bear Crawl to the 10
10 America, Crawl Bear to the 20
20 Air Squats, Lunge Walk to the 30
30 Big Boys, Walk Lunge to the 40
40 Seal Claps IC, Side Lunge to the 50
Jog to the 25, Spring to the Goal Line, jog to the 50, Spront to the Goal
Round 2, Repeat
Round 3, Speed Round Repeat
MARY: Flutters IC, Box Cutter IC, WMH IC, windmill IC, Hamstring Stretch IC
ANNOUNCEMENTS: Convergence, Boneathon, Leadership Call tonight, We need to blur our faces in the POV.
COT: Men aren’t antisocial. Quite the opposite. We socialize shoulder to shoulder with the people we work with all day. Our relations may not be 1:1 but they are 1:Many as servant leaders.
F3 The Capital 