Date: 2026-09-16
AO: Compound
Q: Obadiah ,
PAX: Fiddler, Deliverance, Skidoos, Monte Karlo, Casablanca, Poe, Obadiah, Butterfly, Doublemint FNGs: 1 Doublemint
COUNT: 9
WARMUP: SSH. Arm circles, Don Quixotes. WMHs, WGS, merkins
THE THANG:
End zone Line, run to 20, back; 40, back, 50, back; 60, back, 80, back and 100, back…between runs:
Rd1: 1,2,3,4.5,6 Blockies
Rd 2: 2,4,6,8,10,12 Thrusters
rd 3: 3,6,9,12,,15 Merkins on the block (drop run to 100)
Rd 4: 4,8,12, 16 Squats (drop 100, 80 runs)
Rd 5: 5,10, 15 kettlebell (drop 100,80,60)
Rd 6: 6,12 WW3 hard way (drop all but 20 and 40)
Rd 7: 7 rub to 20, 49 run to 100
Done
MARY: no time
ANNOUNCEMENTS: grunt and naming FNG Doublemint – welcome!
COT: Exodus 20:13 – thou shalt not kill is far more dimensional than just actions, but accounts for attitudes. In the reverse – Thou shalt promote life, live, reject malice, hatred, bitterness – seek to love humanity…if you rightly examine your attitudes, are you guilty of the 6th commandment? What would it look like for you to promote a culture of life in your home, workplace, community?
F3 The Capital 