Rec League

Date: 2026-07-31
AO: Rec League
Q: Cookies ,
PAX: Townie, Cookies, The Situation, Baguette, Ian Heaton
FNGs: 1 Ian Heaton
COUNT: 5
WARMUP:
Before the beatdown, the Q delivered the M3 brief, covering F3’s mission, the five core principles, and the meaning of the three Fs: Fitness, Fellowship, and Faith. – 20 Side Straddle Hops IC
– 10 Groin Stretches, each side
– 10 Ankle Circles each direction OYO
– 15 Torso Twists IC
– 15 Imperial Walkers IC
– 30 seconds High Knees
– 30 seconds Butt Kickers
THE THANG:
Block 1 — 12-Minute Rotating Stations
With five PAX, each man began at a separate station. Stations 1–4 continuously performed their assigned movement while Station 5 moseyed through the parking lot. When the runner returned, everyone rotated forward one station, with the runner moving to Station 1. The rotation continued for the full 12 minutes. 1. Thigh Masters
2. Dips
3. Bulgarian Split Squats
4. Hanging Knee Raises — from a dead hang, raise the knees toward the abdomen 5. Mosey in the parking lot
Block 2 — 12-Minute Rotating Stations
The same rotation format was used for another 12 minutes. Reverse Lunges were removed because there were only five PAX, allowing the number of stations to match the number of men. 1. Tonya Hardings
2. Sumo Squats
3. Squat Thrusts
4. Bonnie Blairs
5. Mosey in the parking lot
Block 3 — 4-Minute Group Circuit
All PAX moved through the circuit together. Each movement lasted one minute. The Al Gore holds were performed together, while the other exercises were completed OYO at each man’s own pace. 1. Al Gore — 60-second hold together
2. Walmart Burpees — 60 seconds OYO
3. Alternating Shoulder Taps — 60 seconds OYO
4. Al Gore — 60-second hold together
The timer expired at the end of the second Al Gore hold.
MARY:
Ring of Fire.
ANNOUNCEMENTS:
Discussed Saturday’s Ruck N’ Float in Harpers Ferry, West Virginia.
Discussed the upcoming 9/11 Stair Climb, which will begin at 0430 and continue for a couple of hours. COT:
We welcomed and named our FNG Dash-O (spelling TBD).