Date: 2026-07-31
AO: The Patriot
Q: 2 percent , CornerKick
PAX: Jag, Hops, CornerKick, Peaches, Hard Knox, Hobbyhorse, Big Short, Smokey, Craigs List, 2 percent, Primanti, Rim Fire, Cheese Steak FNGs: None
COUNT: 13
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, 45 Second OYO Stretch
THE THANG:
4×400 for time
3 rounds of Hill Sprints while partner does 10 Alternating Shoulder Taps & 10 Flutter Kicks IC
Back to the track for1 lap, Ricky Bobby style
2 rounds of Mountain Climbers IC 10
2 rounds of Seated Calf Raises 20
MARY: 2 rounds in the The Danish Torture Chamber (aka Copenhagen Plank -10 second hold each side)
10 Box cutters
ANNOUNCEMENTS: 9/11 Stair Climb, Coffee Mondays, Ruck ‘n Float, Iron Pax is coming
COT: “I am not a perfectionist, but I like to feel that things are done well. More important than that, I feel an endless need to learn, to improve, to evolve, not only to please the coach and the fans but also to feel satisfied with myself. It is my conviction that there are no limits to learning and that it can never stop, no matter what our age.” Cristiano Ronaldo
F3 The Capital 