Date: 2026-07-03 AO: Pain Train Q: The Banker , PAX: FLO, El Capitan, Pebbles, The Banker, Derby FNGs: None COUNT: 5 CONDITIONS: cooler but still balmy
WARMUP: Emperial Walkers , BAC’s, 5 slow burpees, side to side then v-ups
THE THANG: Indigenous peoples run to library track. 1. 20, 15, 10, 5 burpees with a lap in between 2. 45 sec AMRAP: knee ups on swings, pull-ups, Lt Dan’s, Superman’s, side lunges, Merkins 3. 30 sec AMRAP pick three
MARY: stretching
MOLESKINE: Importance of not just taking but giving back to F3 by way of leading. Thanks Flo for asking me! And gratitude for all those that carry the flag forward.
ANNOUNCEMENTS: See General channel for details but convergence coming up in 11th and Ultimate frisbee challenge coming up as well.
COT: prayers for everyone’s safety over the weekend
PLAYLIST:
WARMUP: Emperial Walkers , BAC’s, 5 slow burpees, side to side then v-ups
THE THANG: Indigenous peoples run to library track. 1. 20, 15, 10, 5 burpees with a lap in between 2. 45 sec AMRAP: knee ups on swings, pull-ups, Lt Dan’s, Superman’s, side lunges, Merkins 3. 30 sec AMRAP pick three
MARY: stretching
MOLESKINE: Importance of not just taking but giving back to F3 by way of leading. Thanks Flo for asking me! And gratitude for all those that carry the flag forward.
ANNOUNCEMENTS: See General channel for details but convergence coming up in 11th and Ultimate frisbee challenge coming up as well.
COT: prayers for everyone’s safety over the weekend
PLAYLIST: