Date: 2026-07-20
AO: Hamilton
Q: Goldfish ,
PAX: Jag, Sloop, Goldfish, Bo Peep
FNGs: None
COUNT: 4
WARMUP: the usual
THE THANG: alternating rounds of (got through 3.5):
25 Air Squats, 20 Big Boi Situps, 15 Merkins, 10 Lunges (IC), 5 Burpees
Field lap
25 coupon curls, 20 coupon press, 15 coupon swings, 10 coupon squats (or thrusters), 5 blockees
Field lap
MARY: flutters x15 IC and shoulder taps x15 IC
ANNOUNCEMENTS: 9/11 stair climb, volunteer opp at Columbia church 8/1 (contact Kodak)
COT: enjoy summer moments with family and friends – it goes by fast!
F3 The Capital 