Date: 2026-07-04
AO: Downrange
Q: Gherkin ,
PAX: Gherkin, Frodo, Roomba (F3 New Orleans)
FNGs: None
COUNT: 3
WARM UP
SSH, Imperial Walkers, Hillbilly, Willie Mays Hays, Cherry twist, worlds greatest stretch, kobra kai
THE THANG
10 Merkins
10 V Ups
10 Jump Squats
10 Mountain Climbers (IC)
10 Burpees
Run 200 Yards
Repeat 7x
26 American Hammers (IC)
Total of 1776 Yards and Reps
MARY
Not today
ANNOUNCEMENTS
– Coffee at Oves
– This year is the 25th Anniversary of Sept 11. F3 the Capital is hosting its 9th stairclimb at Lincoln Memorial
COT
Let’s not take for granted what we have in this country. Until 250 years ago, nobody ever had what we have.
We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.–That to secure these rights, Governments are instituted among Men, deriving their just powers from the consent of the governed, –That whenever any Form of Government becomes destructive of these ends, it is the Right of the People to alter or to abolish it, and to institute new Government, laying its foundation on such principles and organizing its powers in such form, as to them shall seem most likely to effect their Safety and Happiness.
F3 The Capital 