Date: 2026-05-04
AO: The Farm
Q: Firehead ,
PAX: Short-Timer, Infinity, Firehead
FNGs: None
COUNT: 3
WARMUP:
SSH, Don Quixotes, Beet Pickers, Willie Mayes Hayes
THE THANG:
Inspired by from Naperville F3 workout
Tabata 8 rounds each, adjusted to 6 rounds midway due to time.
– Episode 1 = The Phantom Merkins (Merkins)
– Episode 2 = Attack of the Curls (Curls)
– Episode 3 = Revenge of the Shoulders(Coupon overhead press) – Episode 4 = A New Hop (Bonnie Blairs Or standing broad jump) – Episode 5 = The Empire Strikes the Back(Coupon Swings)
– Episode 6 = Rows of the Jedi (Bent Over Rows)
– Episode 7 = The Force Does Squats (Air Squats)
– Episode 8 = The Last Jackee (Burpee with a Side Straddle Hop) – Episode 9 = Rise of Imperial Walker (Imperial Walkers)
MARY:
X-wing crunches, Y-wings ( Rosalitas)
ANNOUNCEMENTS: need Q for Wed, visiting PAX for Q on Friday
COT: Today’s workout marks three years doing F3. Grateful for the consistency it has brought me.
F3 The Capital 