Date: 2026-08-24
AO: Hamilton
Q: Legacy ,
PAX: Goldfish, Legacy, Hard Knox, Defiance
FNGs: None
COUNT: 4
WARMUP: SSH, ImpW, Hilly Billy, Willy Mayes Hayes, Michael Phelps, RVE, Imaginary Slam Ball, Will Mayes Surfer (10), L and R, mosey to field, Down Dog and Kobra Kai THE THANG:
5 minute bear crawl sequence, bear crawl from goal line to end of short penalty area, crawl back, do 5 shoulder taps, then side crawl out and back, and do 5 mountain climbers, rinse and repeat
10 minute Hamilton sequence, do Hamiltons out, and then a combination of skipping and jogging back,
then, and 11 going back and forth among the penalty area, with 10 hand release merkins on one side and WWIIs on the other.
Then a concluding 10 minute sequence broken into two 5 minute sequences. First 5 minutes, step ups or jumps ups and merkins, and, then, for the final 5 minutes, a page out a recent tg10 in which we did 10 cactus squats on the wall and then 6 Bonnie Blairs (2 is 1). These got spicy. MARY: No time
ANNOUNCEMENTS: Sign up for the Stair Claim
COT: YHC discussed his continuing anti-aging journey–many of the exercises from the beatdown are anti-aging exercises. A few things get easier with age but most things stay the same or get harder. It’s great having F3 because I wouldn’t do these workouts alone. SYITG!
F3 The Capital 