Date: 2026-07-14
AO: The General
Q: Summit ,
PAX: Summit, Prestige, Hard Knox, Rim Fire, Robo, Hops, Enron, Trademark, Tax Guy, Philly, Gherkin, Flux, Lazlo, Jabber FNGs: None
COUNT: 14
WARMUP: All IC: SSH, IW, HB, MP, WMH, CP, DD, WGS, CK
THE THANG: HIIT and more HIIT
– Tempo Set: Bulgarians, Copperhead Squats, Durkins (Urkins or Merkins) – Ricky Bobby around field
– Tabata 1: (20 secs work, 10 secs rest X 8 sets)
– Alternate Step Ups & Cactus Jump Squats
– Ricky Bobby around field
– 1st and 10 (11s on the field)
– On 10 YL..1 Burpees sprint to other endzone and do 10 Merkins) mosey back to the 20 YL – On 20 YL…2 Burpees….end zone for 9 Merkins…
– Rinse and repeat till 10 burpees on the opposite end 10 YL and 1 Merkin in end zone – Tabata 2: (20 secs work, 10 secs rest X 8 sets)
– Alternate Monkey Humpers & Burpees
– 4 Corners of Mary
– Corner 1: 5 Big Boys..bear crawl to…
– Corner 2: 5 Big Boys, 10 LBCs..bear crawl to…
– Corner 3: 5 BB, 10 LBCs and 15 American Hammers..bear crawls to…. – Corner 4: 5 BB, 10 LBCs, 15 AHs and 20 Penguins.
– Active Recovery…some “Bro”ga
– Downward Dog to Pigeon, Child’s Pose
– Happy Baby to Savasana and moment of gratitude
MARY: Above
ANNOUNCEMENTS: Sept 11 stair climb, ruck and float, Iron Sharpens Iron and Old Rag hike. Check announcements and join respective Slack channels.
COT: Words of wisdom from YHC’s father.. ol’ Doc Boyd.
“There is dignity in all work as long as it is done to the best of ones ability.”
Be grateful for the opportunity to be productive, do it with excellence and respect others who are doing the same.
Thank you for joining this morning!:pray:
F3 The Capital 