Date: 2026-07-21
AO: Watkin Warriors
Q: Cookies ,
PAX: Baguette, FIFA (F3 The Capital), Cookies
FNGs: None
COUNT: 3
WARMUP:
Mosey as a group
SSH x25 — IC
Half Jacks x20 — IC
Trunk Rotations x10 — IC
Windmills x10 — IC
Sun Gods x10 — IC
Cherry Pickers x10 — IC
THE THANG:
Completed the MARSOC Short Card in four blocks, with a mosey between each block.
Block 1:
Merkins x30 — OYO
Squats x30 — OYO
LBCs x30 — IC
Burpees x10 — OYO
Windmills x10 — IC
Lap Mosey
Block 2:
Merkins x30 — OYO
Mountain Climbers x30 — IC
Flutter Kicks x30 — IC
Burpees x10 — OYO
Cherry Pickers x10 — IC
Lap Mosey
Block 3:
Merkins x30 — OYO
SSH x30 — IC
Supermans x30 — OYO
Burpees x10 — OYO
Chain Breakers x10 — IC
Lap Mosey
Block 4:
Merkins x30 — OYO
Lunges x30, 15 per leg — OYO
Hello Dollies x30 — IC
Burpees x10 — OYO
Trunk Twists x10 — IC
Lap Mosey
At the bars, one PAX performed max repetitions while the other two held plank. We rotated until all three PAX completed each round. Round 1: Max strict pull-ups — OYO
Round 2: Max Australian pull-ups using the hanging rings — OYO Round 3: Max Australian pull-ups using the hanging rings — OYO
Block 4 (Repeat) without the Hello Dollies:
Merkins x30 — OYO
Lunges x30, 15 per leg — OYO
Burpees x10 — OYO
Trunk Twists x10 — IC
MARY:
American Hammers x25 — IC
Box Cutters x15 — IC
Freddie Mercury x20 — IC
6-inch leg hold — 30 seconds
ANNOUNCEMENTS:
Discussed the upcoming 9/11 Stair Climb.
COT:
Burnout & Resilience
The definition of burnout is exhaustion of physical or emotional strength or motivation, usually as a result of prolonged stress or frustration.
At this point in our lives, it can be due to cumulative pressures from career-building, relationship milestones, financial responsibilities, and emotional suppression norms. 1. Identity & performance pressure
Perform
1. Emotional suppression
HELP!
1. Physiological changes
Testosterone
1. Coping mechanisms
Doom scrolling
Resilience comes into play because it transforms how we process stress and recover from it.
1. Instead of numbing the pain, we find healthy routines to clear out the hormones. 2. Instead of saying yes to everything, we set boundaries.
3. Identity beyond profession + hobby building.
4. Replacing isolation with strategic vulnerability.
F3 The Capital 