Date: 2026-08-07
AO: Terrapin Station
Q: 2 percent , CornerKick
PAX: East Wing, Robo, CornerKick, Ripcord, 2 percent
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, 45 Second OYO Stretch
THE THANG: 3 Rounds of Tabata: 20 seconds on, 10 second rest: – Side to side
– Bonnie Blair’s
– Ski Jumps
– Single Leg Hops R
– Single Leg Hops L
– Jump Squats
– Front to Front
– Heisman Shuffle
– Burpees
– Mummy Kicks
Hill Sprints – 3 Rounds
– Sprint
– Bound
– Sprint/180 turn and backpedal
MARY:
– 15 Glute Bridges (2-second squeeze at top)
– 10 Single-Leg Glute Bridges each leg (2-second squeeze at top) – 30-second Forearm Plank
– 30-second Side Plank (Right)
– 30-second Side Plank (Left)
ANNOUNCEMENTS: 9/11 Stair Climb, Night Owl, Coffee Mondays, Congrats to Ripcord for completing a 100 hour fast!
COT:
“If you wake up in the morning and you feel entitled, what would that get you? Nothing.
If you think somebody owes you something, what would that get you? Nothing.
If you lose your discipline and your work ethic, what would that get you? Nothing.
If you fail to prepare and pay attention to detail, what would that get you? Nothing.
NOTHING is more important than staying focused on being the best you can be no matter what you choose to do.” – Nick Saban
F3 The Capital 