Date: 2026-06-18
AO: The Highlands
Q: Traveler ,
PAX: Hard Knox, Traveler, Fairweather, Katniss
FNGs: None
COUNT: 4
WARMUP: The usual.
THE THANG:
1. Jog around the field (with the sandbag) and at each corner, stop for: – 10 shoulder taps
– 20 BWS
– 30 flutter kicks
2. Ricky Bobby across the field, various methods of transporting the sandbag: – Sandbag lateral pull through
– Sandbag toss over the shoulder (with backpedal)
– Sandbag backwards pull through (with lunges)
3. Rhombus of fire: Pass the sandbag to your right, then do a burpee before the sandbag gets back to you. Repeato going left.
4. PAX performing rotating exercises on the goal line, while 1 PAX served as the timer with a sandbag carry: – Round 1: Timer was a farmer’s carry to midfield and back
– Round 2 (Doubled as Mary): Timer was a rifle carry to midfield
MARY: See above. WWIIs (twice), flutter kicks, gas pumpers
ANNOUNCEMENTS: Ruck and Float coming soon. Night Owl pop up AO. Hard Knocks can speak a little Bengali.
COT: PAX offered prayer intentions for new babies, end of school, and family health and a prayer of gratitude.
F3 The Capital 