Date: 2026-07-03
AO: The Patriot
Q: Rim Fire ,
PAX: Ice Tea, Pepco, Prestige, Fairweather, Rim Fire, Lazlo, Strange Brew, Try, Crease, Freestyle, Tophat, Chalupa FNGs: 2 Tophat, Chalupa
COUNT: 14
WARMUP: SSH, IW, HB, MP, LBAC, CP, WMH, DD, NWGS, CC
THE THANG:
Started with the 17-76. Similar to 11s, but 17 total and started running to 76 yards between sets. Exercises were merkins and body weight squats. Starting when we got down to 10 merkins, switch the 76 yard run to 50 yard butt kick out (in honor of the 50 states) and backpedal back. Starting when we got down to 5 merkins, switch to 13 yard lunge walk out (in honor of the 13 colonies) and reverse lunge walk back.
Hydration break sponsored by the Patriot water fountain.
The 250: rotated arms, legs, and core. First to 25 finishes the exercise for all until we get to 250. Exercises were Carolina dry docks, single count lunges, big bois, walking merkins, calf raises, inchworms, LBCs, dips, wall sits, and monkey humpers. MARY: Nolan Ryan, dirty dogs, donkey kicks
ANNOUNCEMENTS: Ruck and float
COT: You were born on third base by virtue of being born in the US in this time. That imposes a responsibility on each of us to take that advantage we’ve been given and to something good with it. Go do it and go USA.
F3 The Capital 