Date: 2026-05-04
AO: Hamilton
Q: 2 percent ,
PAX: Hobbyhorse, Legacy, Goldfish, Jag, 2 percent, Sloop, Traveler, Rebar FNGs: None
COUNT: 8
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, Fellowship Lap
THE THANG:
2 teams – 3 rounds of Max Effort Pull Ups mixed in with Dips/Slow Squats/Peter Parkers
Back to the field for Evolution of Man, Breading the Cutlet, Lurpees, Bunny Hops, Broad Jumps Dirty Hookups, Step Ups/Derkins/Hip Dips
MARY: Flutter Kicks, Side Leg Raises, 90 Degree Alternating Leg Glute Bridges, Nolan Ryan’s
ANNOUNCEMENTS: Murph 5/25, Bone-A-Thon 5/30, Convergence 6/6 Roosevelt Island, New Pop Up AO/Happy Hour this week! Congratulations to Sloop for taking over the reigns as the new site Q for Hamilton. Thank you for your service Hobbyhorse!
COT: F3 is not just a workout group, it is a community.
F3 The Capital 