Date: 2026-08-26
AO: Horizon
Q: Disco ,
PAX: Bo, Woody, Disco, Purple Rain, 3 mile, DrugBoat, vplaxico, Kodiak, Attache’, Wolf, Skoat FNGs: None
COUNT: 11
Stair running with regular stops for bodyweight and resistance band reps.
WARMUP: SSH, imp walker, windmill, cherry picker, WMH, d dog, up dog, child’s pose, oyo THE THANG: 20 laps of 90 stairs, followed by:
R1:Lap 1: 15 squats
2: 15 band rows
3: 20 reverse lunges
4: 5×3 lateral steps
5: 5 burpees
6: 15 squats
7: 20 band presses
8: 20 calf raises, 20 derkins
9: 20 band rows
10: 20 Bonnie Blairs
R2: double laps
11-12: 5×5 lateral band steps
13-14: 20 band rows
15-16: 15 Derkins
17-18: 20 band pull aparts
19-20: 20 flutter kicks
MARY: Each One Pick One: 10-20 each of penguins, box cutters, Ukraine twist, Superman’s, star toe touches, banded mountain climbers, and 5 others… ANNOUNCEMENTS: 9/11 stair climb soon! Q school Friday.
COT: our kids and families go through big social changes when going back to school – esp when starting a new school. As you figure out your new Fall routine, Be there for them as they adjust to new friends, routines, teachers, coaches, and self-realizations.
F3 The Capital 