Date: 2026-08-12
AO: Compound
Q: Bean Counter ,
PAX: Corkscrew (F3 The Capital), Roddick, Hightower, Skidoos, Bean Counter, Sunny FNGs: None
COUNT: 6
WARMUP: start with some good mornings, windmills, and then a stretch series featuring world’s greatest stretch, down dog, mule kicks, pigeon, calf stretch, cat/cow, and some child’s pose.
THE THANG: mosey to school and stop by ramp. Pax to bear crawl x2 and crab walk x2 up ramp and call exercise for remaining pax to perform while crawling. Next man calls the exercise and commences crawling. Did 2 cycles through for each crawl type
Run to front of school for set of 9s: in and out jump squats and then in and out plyo merkins
stop at wall for urkins, 90-deg turn jump squats and dips
MARY: low slow flutter, reverse LBCs, opposite elbow to knee bicycle crunch, and penguin taps: end with 45 sec elbow chillcut hold
ANNOUNCEMENTS: 9/11 stair climb, book club postponed, foggy bottom happy hour social event 8/17 or so 5pm, and other festivities on slack
COT: prayers for kids returning to school, Jeff and his stage 4 cancer diagnosis, and Stephanie (Corkscrews GF) on recent life stress
Message: say thank you to those doing the thankless jobs and labors. Keep an eye out and appreciate their work that may otherwise go unseen
F3 The Capital 