Date: 2026-06-24
AO: The Farm
Q: Squatter , Short-Timer, Bonefish, Trilogy
PAX: Short-Timer, Bonefish, Trilogy, Squatter
FNGs: None
COUNT: 4
WARMUP:
– SSHs
– Arm Circles
– Rockettes
– Willy Mayes Hayes
– World’s Greatest Stretch
– Triangle Mosey
THE THANG:
Drew F3 cards taking turns to Q:
Carolina Dry Dock
Arm Circles
Backward Run
Oblique Crunch
Merkin
WWII
Bear Crawl
Sprint
Luge
Mountain Climber
Bulgarian Split Squat
Hand Clap Merkin
Burpee
Derkin
Calf Raise
Every 4 turns we did a traveling movement including: Mosey, Bear Crawl and Lunge Walk
MARY:
Cards again, but filtered down to abs:
High Plank
Rosalita
Flutter Kick
Heels to Heaven
ANNOUNCEMENTS:
Bonefish Q on Friday
Ruck on Saturday
COT:
Happiness is having better challenges.
Success is having better failures.
Discipline is having better obsessions.
Improving your life does not remove your problems. It simply exchanges them for better problems.
F3 The Capital 