Date: 2026-08-11
AO: Watkin Warriors
Q: Cookies ,
PAX: FIFA (F3 The Capital), Cookies, Sabre (F3 Mt Airy, MD), Baguette, The Situation, Mechanic, V-for-Vendetta FNGs: 1 V-for-Vendetta
COUNT: 7
WARMUP
– Side Straddle Hops x20 IC
– Windmills x10 IC
– High Knees — 30 sec
– Butt Kickers — 30 sec
– A-Skips
– B-Skips
– C-Skips
– World’s Greatest Stretch — 10 sec each side
– Calf Pedals
Finished with a 1-lap sprint to seed the relay teams — first paired with last, second with second-to-last, etc. THE THANG
Full-Body Relays
At home base, complete the assigned exercise, run one full lap of the Watkins Mill track, return and tag the next runner. Race 1 — Deconstructed Burpee
– 20 Squats
– 20 Squat Thrusters
– 20 Merkins
– 20 Jump Squats
Race 2 — Legs
– 20 Alternating Lunges
– 20 Smurf Jacks
– 20 Monkey Humpers
– 20 Air Dramas
Race 3 — Core / Mary
– 30 LBCs
– 30 American Hammers
– 30 Flutter Kicks
– 30 Heels to Heaven
Finisher: 3 sets of max-quality pull-ups for all PAX.
Count: 7 PAX.
ANNOUNCEMENTS
– 9/11 Stair Climb: F3 The Capital’s annual event at the Lincoln Memorial, with PAX climbing the steps 24 times in remembrance of the 110 flights climbed by first responders on September 11.
– IronPAX Challenge: F3’s “You vs. You” challenge, traditionally four standardized weekly workouts during September intended to test PAX against a common standard.
– GTE-74 Blue Ridge: September 25–27 in the Leesburg area. A Growth Training Exercise focused on hands-on leadership development, physical challenge, and fellowship. CIRCLE OF TRUST
No specific COT message today.
Welcomed one FNG, Hamza, who was named V for Vendetta.
F3 The Capital 