Date: 2026-04-30
AO: The Agency
Q: Groundhog ,
PAX: Rim Fire, SAAS, Lazlo, Horshack, Hops, Trademark, Flux, Gherkin, Groundhog, E6, Bucky FNGs: 2 E6, Bucky
COUNT: 11
WARMUP:
SSH, IW, HB, LBAC, MP, RVE, WMH, DD, Lap
THE THANG: 3 2 rounds of Tabata, 10 exercises, 55 seconds on, 15 seconds rest. Lap between sets.
Round 1
1. Squats
2. Merkins
3. SSH
4. Reverse Lunges
5. Bent-over Rows
6. High Knees
7. Overhead Press
8. Thrusters
9. Dry Docks
10. Atlas Shrug
Round 2
1. Goblet Squats
2. Hand Release Merkins
3. Mountain Climbers
4. Curls (coupon)
5. Bobby Hurleys
6. Tricep Dips
7. Burpees Flutter Kicks
8. Walking Lunge
9. Coupon Swing
10. Coupon Calf Raise
MARY: Toy Soldier, LBC, American Hammer
ANNOUNCEMENTS:
boneathon check channel
HH Friday for Boardwalk at Cowboy Cafe
Some other stuff give me a bit to update…
COT:
As I hit 55, I’ve been thinking about a speech I heard from a buddy at his 50th birthday party.
He said somewhere along the way, life stops being about what you can achieve… and starts being about what actually matters.
In your 30s and 40s, you’re building—career, reputation, stability. You’re asking, ‘Am I succeeding?’ But then something shifts.
You start realizing your time isn’t unlimited. I have more yesterdays than tomorrows. And the question changes.
It’s not ‘How much can I get done?’
It becomes ‘What’s actually worth doing?’
You look at where you’re spending your time, your energy, your attention—and you start cutting out what doesn’t matter. • More time with your family.
• More intentionality with the people around you.
• More focus on the impact you can make
So you start choosing. For me, at 55, that’s the shift I’m trying to make—less noise, more meaning. Less chasing, more purpose.
Take a look at your life—and ask yourself, ‘Am I spending time on what actually matters? And if not… what needs to change?”
F3 The Capital 