AO: POOLER
QiC: H.A.L.
Date: 07/22/2026
Title: 4 corners EMOM
Number of HIMs: 11
Bueller, Desmond, Dorothy, DQ, Gilligan, Gumbo, H.A.L., Radar, Snuggie, Sweet -n -low
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Disclaimer, Michael Phelps + 5 core principles
Motivators from 8
Mosey to back lot
Tha Thang:
EMOM workout – 60s to run to next corner and work through exercise, 15s required rest. We worked through the following exercises:
– Moroccan Night Clubs x 50
– Hand-release Merkins x 50
– Leg lift (100 seconds total with legs off ground)
– Air Squats x 50
– Calf Raises x 100
Then a cooldown back to the flag with 10 reps American Hammers, 30 seconds of Superman, 10 x-cutters, boat/canoe, ww2s, and freddy mercuries
COT:
COR, NOR
AAR: MNCs were used to calibrate EMOM timer but should be dropped next time as insufficiently challenging. It was good to force everyone to stay together. Downrange PAX gave high praise, calling it the hardest workout he's done yet.
During COT, we discussed the benefits of being able to set aside our burdens at F3. We deal with a lot and can feel great anxiety in our daily life, but we get to put those things aside during a workout. Afterwards, we can share what we're facing with others. In F3, it's you vs. you but you are never alone.
Pledge, Prayer, and on our way