Date: 2026-06-12
AO: The Patriot
Q: Strange Brew ,
PAX: Rim Fire, Walker, Wedding Singer, Hops, Strange Brew, Booking, Shake ‘n’ Bake, Jones, Piano Man, Jag, Big Short, Smokey, CableGuy, psdouthit, Malpractice FNGs: None
COUNT: 15
WARMUP: usual with sumo squat
THE THANG: Run to the far end zone and perform rounds of exercises with a group. The first person in the group to complete the set completes the exercise for the entire group. Backpedal to the original goal line and complete 10 burpees.
R1- 60 merkins; 60 body weight squats
R2- 60 curls ; 60 coupon squats
R3- 60 shoulder presses; 60 coupon flutter kicks
R4- 60 coupon plank jacks; 60 cactus jump squats
R5- 10 Blockees; 60 chest presses; 25 dips
MARY: WW II, flutter kicks; Nolan Ryans; stretch
ANNOUNCEMENTS: see announcements
COT: “Always we begin again” is a saying that I heard recently that stuck with me. The idea is that to fail is human but tomorrow is another day with the opportunity to do and be better.
F3 The Capital 