Date: 2026-08-17
AO: Downrange
Q: Slackbot ,
PAX: Trademark, Slackbot
FNGs: None
COUNT: 8
WARMUP: Normal normal
THE THANG:
Round 1: 20 minutes; AMRAP, 10 swings and 10 Mercins.
Round 2: 10 goblet squats (35-55lbs) , 20 yr bear crawl, 20 yr lunges. Rinse and repeat. MARY: stretches
ANNOUNCEMENTS: Prayers for family
COT: pro tip: level your kettlebell club with a six week program.
F3 The Capital 