Date: 2026-06-30
AO: The General
Q: Gherkin ,
PAX: Gherkin, Hard Knox, Hobbyhorse, Tax Guy, Prestige, Fairweather FNGs: None
COUNT: 6
WARM UP
SSH, Imperial Walkers, Hillbilly, Willie Mays Hays, Cherry twist, worlds greatest stretch, kobra kai
THE THANG
Lunge & Burp
– Start at the goal line, lunge walk to the 5 and do 1 burpee. – Repeat, adding 1 burpee every 5 yards (so you will do 10 burpees at the 50).
– At the 50, ladder back down with backward lunge walks and 1 less burpee every 5 yards. 10 Minute EMOM
– Squats for initial 30 seconds of every minute
– Odd minutes merkins for last 30 seconds
– Even minutes WWIIs for last 30 seconds
YHC didn’t do a good job with time management and the pax were upset that we didn’t have time for a full Bearmuda Triangle. In an effort to try to placate the angry mob, we bear crawled with our coupons to the 15, did 30 chest presses and bear crawled back to the end zone with coupons and repeated.
MARY
American Hammer, Flutter kicks, LBCs
ANNOUNCEMENTS
– This year is the 25th Anniversary of Sept 11. F3 the Capital is hosting its 9th stairclimb at Lincoln Memorial. Start getting ready and if you go DR this summer, spread the word.
COT
– Today is the last day of the H1 of 2026. Good time to assess how goals and resolutions are coming.
– If you’re on track, good work! But should you be stepping up to try more or are you good with your goals?
– If you’ve fallen behind or didn’t have any, that’s OK. This is a great time to reset and recommit for H2! It’s not over unless you quit.
F3 The Capital 