Date: 2026-07-27
AO: Horizon
Q: 2 percent , CornerKick
PAX: CornerKick, Woody, Attache’, Disco, 2 percent, 3 mile, Purple Rain, SPINAL TAP, Kodiak FNGs: None
COUNT: 8
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Don Quixote’s, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch, 90/90’s
THE THANG:
5-1 Motivator Rotator x4
3 rounds from the goal-line:
Broad jump to the 18
Alternating Single Leg Pogo hops to the half
Sprint to the opposite goal line
3 rounds:
Derkins 20
Dips 20
Box jumps 10
3 rounds:
Bunny Hops, Single Leg Pogo hops, Bounding up the stairs
MARY:
3 rounds in the Danish Torture Chamber – 10 second hold each side Dead Bugs 20 IC
Box Cutters 10
Dirty Clam Shells 10 each side
Nolan Ryan’s 10 each side
ANNOUNCEMENTS: 9/11 Stair Climb, O/N Ruck, Ruck n’ Float, Monday Coffeeteria
COT: Hard things. Why do we do them?
“Because hard things make the impossible things possible. Sometimes I think to myself, why would anyone come up with something like the Murph? Then I realize that doing these hard things makes us so much more capable when the impossible happens. More than anything, the resilience that is forged from challenging work fortifies us for the hardest moments. Shying away from these challenges lets us settle for a simple existence. Embracing challenges prepares us to live up to our true potential.”- Justin Woodward a.k.a. Peanuts
F3 The Capital 