Date: 2026-06-11
AO: The Night Owl
Q: Rim Fire ,
PAX: Rim Fire, Sloop, Moe
FNGs:
COUNT: 3
WARMUP: SSH, IW,HB, LBAC, MP CP WMH, DD, RS, WGS, CC
Main event: 5 Discovery Blocks, 3 circuits. Each station named for a chapter of Franklin’s life. 1. THE LIGHTNING ROD — Strength
Merkins — x15
Diamond Merkins — x10
2. THE PRINTER’S PRESS — Strength / Cardio
Burpees — x10
Overhead Claps — x20 IC between sets
3. POOR RICHARD’S ALMANAC — Core
13 reps IC per exercise — one for each of Franklin’s 13 virtues. LBCs — x13 IC
Freddie Mercurys — x13 IC
Rosalitas — x13 IC
4. THE POSTMASTER’S ROUTE — Cardio
Bear Crawl — ~20 yds to far cone
Lunge Walk — back
Squat Jacks — x10 AMRAP between rounds
5. THE BIFOCAL — Strength / Core
Step-Back Lunges — x10 each leg
Plank Hold — x30 sec to close each round
MARY: Flutters, American hammers, dead cockroaches
ANNOUNCEMENTS: 9/11 stair climb, boneathon
COT: “The question isn’t what are you passionate about — it’s what are you curious enough to pursue badly at first.”
Took the theme from Bill Gurley’s TED talk on following your fascination over your passion, and from a recent read on Benjamin Franklin — who is maybe the best example in American history of what that actually looks like in a life.
Franklin was fascinated by weather, electricity, diplomacy, typography, swim fins, the glass armonica, and chess. He didn’t master one thing and call it his passion. He followed every thread, and he became indispensable precisely because of it.
Find what fascinates you and follow it.
F3 The Capital 