Date: 2026-07-17
AO: Horizon
Q: East Wing ,
PAX: Kodiak, Poe, sticks, East Wing, DrugBoat, 3 mile, Woody, Hobbyhorse, Sunshine, Disco FNGs:
COUNT: 10
WARMUP:
SSH, IW, HB, LBAC, MP, MNC, WMH, RVE, DD + runner / WGS / plank / pretty boy, CK
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THE THANG:
Stair runs, up and down
— serpentine style around railings
Bot of lap 1: 10 merkins
Bot of lap 2: 15 squats
Bot of lap 3: 20 calf raises
Repeat until the end of time
Grand Finale (2sets) —
SLOW Thrusters (w pack or coupon) x10
Rifle hold x 10
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MARY:
Bird dog x20
Dead bug x20
Corpse pose 1 min
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ANNOUNCEMENTS:
sept11stairclimb sept11ruck is coming up — let’s get ready!
harpers-ferry-ruck-float, check it out in the announcements page
mother-ruck-ing AO meets at Northside Social in Falls Church on Sundays at 630am
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COT:
Focus on mindset — When life gets difficult, it’s automatic to look forward to easier times — but it’s important to stay in the now and embrace what you’ve got. YHC reflects on raising his young children, which can be quite difficult at their current ages. YHC is trying to reframe his mindset as not to wish their years away, but rather, stay in the present with them. Hopefully this mindset can apply to other aspects of your life.
F3 The Capital 