Date: 2026-07-18
AO: Downrange
Q: Gherkin ,
PAX: Gherkin, Toothless
FNGs: None
COUNT: 2
WARMUP: the usual
THE THANG:
Burpee pyramid
>From the goal line, lunge walk 5 yards and do 1 burpee. Continue to the 30, stopping every 5 yards to do 1 more burpee than last time. Once you get to the 30, reverse lunge back to the goal line, laddering back down on the burpees
10 min EMOM
Each minute do AMRAP squats for first 30 seconds and AMRAP WWIIs for last 30 seconds
10 min EMOM
Box jumps for first 30 seconds and dips for last 30 seconds
11s
Merkins and Squat Jumps with 20 yard run in between
MARY:
No time
ANNOUNCEMENTS:
9/11 stairclimb at Lincoln Memorial in DC
COT: As we get older, our days of being the leading goal scorer may be behind us, but we can still lead in assists
F3 The Capital 