Date: 2026-08-03
AO: Hamilton
Q: 2 percent , CornerKick
PAX: CornerKick, 2 percent, Hard Knox, Sloop
FNGs: None
COUNT: 3
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, 45 Second OYO Stretch
THE THANG:
Active recovery exercises-Fellowship Lap around the field stopping for the following: Karaoke, Open the Gates, Close the Gates, High Knees
10 Diamond Merkins
10 Toe Tap Merkins
Inch Worms
Lunges
Reverse Inch Worms
Reverse Lunges
Dead Hangs/Scapula Retractions/5-5-5’s – 1 round of Pull Ups Max Effort
Wall Sits w/ 20 Seated Calf Raises
20 Dips/10 Bulgarian Split Squats (each leg)
10 Bret Michaels (aka Standing Hip Squat Thrusters)
MARY:
10 Dead Bugs IC
10 Medial Leg Lifts (each leg)
10 Straight Leg Front Raises (each leg)
ANNOUNCEMENTS: 9/11 Stairclimb, NightOwl, Monday Coffee
COT: Prayers for Uncle Jim.
F3 The Capital 