Date: 2026-07-06
AO: The Farm
Q: Firehead ,
PAX: Short-Timer, Trilogy, Firehead, Lumbergh, Squatter
FNGs: None
COUNT: 5
WARMUP:
Arm Circles
Hillbillies
Willie May Hayes
Cherry Pickers
Mosey around triangle
THE THANG:
Start with first exercise, then Sprint across field, then mosey back.
Do first exercise, then second, Sprint and Mosey. Repeat adding new exercise on each round. Adjusting to just mosey vs sprint + mosey every other round
Burpees x 5
Dips x 10
Merkins x 15
Shoulder taps x 20
Squats x 25
SSH x 30
Bonnie Blairs x 35 (18 cadence)
Mosey around the fields when complete
MARY:
Rosalitas, flutter kicks, side crunches, LBCs, plank
ANNOUNCEMENTS:
Trilogy Q on Wed
COT:
Kids are all going to camps this week to do fun things but also be pushed to do some difficult things. Appreciate the opportunity to do the same with F3 every week.
F3 The Capital 