Date: 2026-06-20
AO: Eagle’s Nest
Q: LIL RED ,
PAX: Vizinni, Wheelie, LIL RED, Dovetail, Wax On, SpeedSquare, Blip, Spike, Strat, Peanuts, Wagon Wheel, Foxtrot FNGs: None
COUNT: 12
WARMUP:
Arm circles
Flapjacks
Oh claps
Seal claps
Whillie Mays Hays
Calf Raises
Waist circles
Abe Vigodas

THE THANG:
Grab the cinder dice and “climb” up the board. The higher you get the more reps increase! If PAX rolled the same number 3 times, Q choose different number! THE GOAL? Get to 💯:bangbang:
Exercises change after PAX passes 25!
PAX did some ladder drills before moving on to the next roll list! Merkin walking (twice), sneaky lunges and jumping lunges

1-25 roll list
1 – 5 one legged squat (Both legs)
2 – 5 one handed merkins
3 – 5 one arm curl 4 the girls
4 – 5 SSH in cadence
5 – 5 Cindy sword swings (1 is 1)
6 – 5 burpees

26-50 roll list
1 – 10 copperhead squats
2 – 10 side plank leg raises
3 – 10 BBSU
4 – 10 B SA rows
5 – 10 Skull Crushers
6 – 10 lunges

51-75 roll list
1 – 15 OH press
2 – 15 Gorilla Taps (2 is 1)
3 – 15 merkins
4 – 15 Box cutters
5 – 15 front raises
6 – 15 air squats

76-💯roll list
1 – 20 skier jacks (2 is 1)
2 – 20 Imperial walkers (1 is 1)
3 – 20 LBC’s
4 – 20 Curls 4 the Girls
5 – 20 Cindy swings
6 – 20 Bench Press

MARY:
Gotta slide back down! PAX held leg lift position, then Superman hold for 60 seconds to simulate the position we hold going down a slide. Then a normal plank just cause Q wanted to!

ANNOUNCEMENTS:
F3 2.0 coming soon! Date TBD! Bring your kids and let the M sleep in
Q-Source next Saturday! Dovetail will post it soon for whoever Q’s or it’s in F3 Nation 1776 workout coming soon. Location and date TBD
IMPORTANT ANNOUNCEMENT :bangbang: ao-the-union location is changing! Dovetail will also post the new details on location soon

COT: :white_check_mark:

Tags: Eagle’s Nest, Vizinni, Wheelie, LIL RED, Dovetail, Wax On, SpeedSquare, Blip, Spike, Strat, Peanuts, Wagon Wheel, Foxtrot