Date: 2026-05-22
AO: Rec League
Q: FIFA (F3 The Capital) ,
PAX: The Situation, Splash, FIFA (F3 The Capital), 120, Cookies, Promoter FNGs: None
COUNT: 6
WARMUP:
long mosey
15 SSH OMU
15 squat OMD
10 SSH
10 Squat
15 merkin
down dog count to 10 into cobra kai count to 10
10 merkin
down dog count to 10 into cobra kai count to 10
12 windmills OMD
10 cherry picker IC
10 windmills OMD
10 cherry picker IC
THE THANG:
one pax put on 30 lb ruck and throw sandy 40 yards
rest run 100 yards 10 merkins rotating Q, run 100 yards 10 squats rotating Q everyone does the ruck throw
one pax farmer carries sandy and ruck 25 feet
switches hands then carries them back 25 feet
rest of pax do ring of fire for exercises during carry
MARY:
ring of fire – each pax calls out an excercise
ANNOUNCEMENTS:
convergence june 6, willing to clown card down need to figure that out
COT:
have hobbies lined up and ready to go boys
F3 The Capital 