Date: 2026-04-20
AO: The Patriot
Q: 2 percent ,
PAX: Lazlo, Deliverance, Smokey, Big Short, 2 percent, My Space, Rim Fire, Trademark, Wedding Singer, Fiddler, Shank, CableGuy, Walker FNGs: None
COUNT: 13
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Don Quixote’s, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch
THE THANG: 3 PAX per station, 7 Stations, 3 rounds each – in between each station, run a lap and then do max effort Pull Ups & 25 Dips. Seemed like a pretty easy thing to explain and execute. Well, there were A LOT of questions. And not enough coupons. And an odd number of PAX. All things YHC did not plan for let alone anticipate when he thoughtfully designed this airport runway-like station rotation….any-who, we all rolled with it. And it happened so here is kinda what it looked like:
1) Pull Ups – Max effort/25 Dips
2) 25 Merkins/Offset Merkins/Diamond Merkins
3) 25 Coupon Squats/Bonnie Blairs (IC) /Calf Raises (IC)
4) 25 Bent Over Rows/OH Press/Dead Lifts
5) 25 Swimmers (IC)/Dead Bugs (IC)/Jump Squats
6) 25 Curls/Chest Press/Skull Crushers
MARY: Hello Dolly’s, Dirty Clam Shells, 90 Degree Alternating Leg Glute Bridges, Nolan Ryan’s
ANNOUNCEMENTS: Murph 5/25, Bone-A-Thon 5/30, Convergence 6/6 Roosevelt Island, New McLean AO #theagency, Pop Up AO/Happy Hour
COT: “We have inherited a large house, a great ‘world house’ in which we have to live together—black and white, Easterner and Westerner, Gentile and Jew, Catholic and Protestant, Muslim and Hindu—a family unduly separated in ideas, culture, and interest, who, because we can never again live apart, must learn somehow to live with each other in peace.” -MLK 1967
F3 The Capital 