Date: 2026-07-01
AO: The Farm
Q: Bonefish ,
PAX: Short-Timer, Bonefish, Firehead, Trilogy
FNGs: None
COUNT: 4
WARMUP: mosey round the park, dynamic warmup routine
THE THANG: Bonefish’s Big Birthday Bonanza Bash!
4 corners of 10x in cadence:
Merkins
Squats
WWII Sit-ups
Crab Walk Toe Touch
+6 burpees after every round to get to 46
MARY: N/A
ANNOUNCEMENTS: 0700 start on Friday for the holiday
COT: happy to be here, grateful for the discipline and brotherhood of F3 – makes me feel at home even when I am not.
F3 The Capital 