Date: 2026-04-17
AO: The Patriot
Q: Flipper ,
PAX: Lazlo, Muggins, Horton, Flipper, Big Short, Trademark, Shank, Boardwalk, Jag, SAAS, Deliverance, Hops, Sunshine, My Space, Prestige, Lucius, Smokey, Walker, Rim Fire, CableGuy, Booking, Shake ‘n’ Bake, Jones, Short Rib FNGs: None
COUNT: 24
WARMUP: SSH, HB, IW, WMH, WM, DD, WGS
THE THANG: Swim, bike, run:
Swim:
10 hand-release merkins, 15 coupon swings, 20 flutter kicks, 25 coupons curls, 30 second plank hold (optional nose breathing only). Repeat.
Transition: 50 yard bear crawl and jog to the opposite goal line
Bike: 30 body weight squats, 20 alternating lunges, 15 squat jumps, 25 yard broad jump. Repeat.
Transition: 50 yard bear crawl and jog to the opposite goal line
Run: first, remove your bike helmet (20 atlas shrugged). 2 laps Ricky Bobby
Ended with some ultimate…total domination by the light-shirt team.
MARY: Toy soldiers, Freddie Mercuries
ANNOUNCEMENTS: check announcements Chanel
COT: it’s always helpful to find a race or some goal to put firmly on the calendar. It helps with accountability and motivation to have something specific to work towards.
F3 The Capital 