Date: 2026-07-27
AO: The Patriot
Q: Wedding Singer ,
PAX: Big Short, Wedding Singer, CableGuy, Craigs List, Rim Fire, Moderator, Jones, Smokey, Strange Brew, Hops, Checkers, Malpractice FNGs: None
COUNT: 12
WARMUP: SSH, Imperial Walker, Hillbilly, Michael Phelps, Arm Circles, WMH, Cherry Pickers, Squats, Downward Dog, World’s Greatest Stretch
THE THANG: PAX broke into four groups and rotated through stations:
1
20x Curls
20x Atlas Shrug
20x Coupon Squat
Rifle carry to 2
2
20x Merkins
20x Shoulder Taps IC
20x Mountain Climbers IC
Farmer carry to 3
3
20x Overhead press
20x Rows
20x Around the World IC
Shoulder carry to track
4 – run a lap, serve as timer
MegaMARY: Flutter with coupon, Leg lift over coupon, Heel tap over coupon, LBCs, Dirty dog, Donkey kick, Supermans, Side Leg Lifts, Flutter, Stretch
ANNOUNCEMENTS: Monday coffee throughout August, Ruck and Float
COT: Make the most of the rest of summer. Go to F3 coffee on Mondays in August, and all the other things summer offers.
F3 The Capital 