Date: 2026-08-13
AO: The Night Owl
Q: Kodak ,
PAX: Kodak, Hobbyhorse
FNGs:
COUNT: 2
WARMUP: SSH x20, WMH x10, RVE x 10
THE THANG: 7x7x7
Each of 7 rounds, perform 7 reps of 7 exercises followed by a lap. 1. Coupon squats
2. Coupon merkins
3. Coupon curl into overhead press
4. Coupon bent over rows
5. Coupon skull crusher
6. Coupon WWIIIs (press – sit-up – press)
7. Coupon glute bridges
After all 7 rounds were complete, finished with 7 burpees
Mary: 7 Flutter Kicks (IC), 77 LBCs, 7DKs/7DDs/7BDs
ANNOUNCEMENTS: 9/11 Stair Climb
COT: Always more fun to workout with a fellow PAX.
F3 The Capital 