Rec League

Date: 2026-08-14
AO: Rec League
Q: Cookies ,
PAX: Cookies, Splash, Promoter, Dash-O, FIFA (F3 The Capital), Baguette FNGs: None
COUNT: 6
WARMUP:
20 SSH IC, 10 Windmills IC, 10 Imperial Walkers IC, 30 sec High Knees, 30 sec Butt Kickers, World’s Greatest Stretch, then mosey to the track. THE THANG:
THE FLOOR IS LAVA — 4 laps around the PCC track. One PAX rifle-carried the sandbag while the rest of the PAX hard-ran to the next approximate corner. At each corner, the runners performed a PAX-selected/caller-led exercise until the sandbag carrier caught up. Once the carrier arrived, the bag rotated to the next PAX and the group repeated the process to the next corner. If the sandbag was dropped or came down before the transition point, the entire PAX completed 5 burpees together and the bag rotated early.
DORA 1-2-3 — Pairs worked together to complete 100 Merkins, 200 Squats, and 300 LBCs. Partners alternated work while the other held the designated recovery position: Al Gore during Merkins, Front Leaning Rest/plank during Squats, and Al Gore during LBCs. MARY:
Ring of Fire with all 6 PAX.
ANNOUNCEMENTS:
Freedom Ops GTE-74 — upcoming F3 leadership/ruck training event. IronPAX Challenge — F3’s annual “you vs. you” fitness challenge.
9/11 Stair Climb — annual memorial climb honoring the 343 firefighters lost on 9/11. COT:
No formal message today. Closed out together as a group.