Date: 2026-10-01
AO: The-Agency
Q: Gherkin ,
PAX: Rim Fire, Trademark, Gherkin, Landscape
FNGs: None
COUNT: 4
WARM UP
SSH, Imperial Walkers
Hillbillies, Sprinklers, Cherry Picker, WMH, Downdog, World’s Greatest stretch, Cobra Kai
THE THANG
10 Minute Peter Parker EMOM
– Start on the goal line.
– At the top of each minute perform 10 Peter Parker Merkins then run to the far goal line and back
– Upon return to the goal line perform coupon squats for the remainder of the minute.
Repeat 9 more times, except each round the pax run ten fewer yards out (20 fewer yards total) (with the last round the pax run to the near 10 yard line and back).
Tammy Wynettes
Break up into groups of 2 and performed 3 rounds of Tammy Wynettes (YHC only played the song for the pax once). One partner performs 10 reps of the “timer” exercise while the other performs AMRAP of the other exercise, then switch exercises. Continue until each PAX has performed 100 reps of the timer exercise. – Peter Parker Merkins (timer) & Coupon Squats
– Overhead Press (timer) & American Hammers
– Coupon Swings (timer) & Big Boy Situps
MARY
LBCs
ANNOUNCEMENTS
– Announcements channel
– The Grunt
COT
4 years ago was my first beatdown in F3. While it has helped me get into better shape, I’ve been more blessed by the fellowship and the faith.
