Date: 2026-07-28
AO: Atlantis
Q: Hammer ,
PAX: Teenager, Circuit, Infinity, Palmetto, Hammer, Saul (F3 Northlake) FNGs:
COUNT: 6
WARMUP: usual suspects: SSH Moroccan nightclubs, wmh, phelps, lbac, down dog, WGS, THE THANG: mosey out to the patrol boat.
4×4: Two minutes hard run back to the docks, two minutes back (four rounds) “Rests” consist of 3 minutes of isometric exercises/holds and ab work.
MARY: Xs and Os, heels to heaven, plank, Hammers, Freddie mercs
ANNOUNCEMENTS: stair climb, ruck and float, Hammerhead’s semi-annual going away party. COT: don’t let your ego get in the way of mission success.
F3 The Capital 