Date: 2026-07-06
AO: Hamilton
Q: 2 percent ,
PAX: Goldfish, 2 percent, Jag, Sloop
FNGs: None
COUNT: 4
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Moroccan Night Clubs; RVE’s; Itty Bitty Arm Circles; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch.
THE THANG:
Fellowship Lap around the field stopping for the following:
10 Diamond Merkins
15 Prison Merkins
10 Perfect Merkins
3 rounds of 10 second Dead Hangs/10 Scapula Retractions/5-5-5’s – 1 round of Pull Ups Max Effort
3 rounds of 20 Dips/10 Slow Squats IC/50 Calf Raises
3 rounds of Bret Michaels (aka Standing Hip Squat Thrusters)
10 Dead Bugs IC
10 90/90’s IC
10 Hello Donny’s IC
10 Medial Leg Lifts (5 second hold)
10 Alternating Side Leg Lifts
10 Dirty Clam Shells (5 second hold)
10 Straight Leg Front Raises (5 second hold)
3 rounds in the The Danish Torture Chamber (aka Copenhagen Plank -10 second hold each side)
MARY: Covered in the above
ANNOUNCEMENTS: 9/11 Stair Climb, Ruck ‘n Float
COT: “Since this is the last speech that I will give as President, I think it’s fitting to leave one final thought, an observation about a country which I love. It was stated best in a letter I received not long ago. A man wrote me and said: “You can go to live in France, but you cannot become a Frenchman. You can go to live in Germany or Turkey or Japan, but you cannot become a German, a Turk, or a Japanese. But anyone, from any corner of the Earth, can come to live in America and become an American.” – Ronald Reagan (January 19, 1989)
F3 The Capital 