Date: 2026-09-03
AO: FreeState
Q: Horshack ,
PAX: Dungeon Master, Mark Michael, F3 Scabby, Horshack, Pigeon, Andrew Churchill, Mumford FNGs: None
COUNT: 7
WARMUP:
SSH
Imperial Walkers
Carolina Dry Docks
Grady corn
Merkins
Mountain Climbers
Learning to Phelps
High knees
Piano keys
WGS
THE THANG:
Mosey to stairs of insanity
1-2-3-4-3-2-1
5x burpees
10x leg lift Rosalitas
15x squats
Mosey back
MARY:
LBC
Box cutter
Plank o rama
Flutter
Stretch o rama
ANNOUNCEMENTS:
Stair climb one week from tomorrow
0400 Arrive Lincoln Memorial
0415 Stair climb Start
0630 Stair climb Complete
Parking Options:
1. Constitution Ave – Free parking until 7am
2. Columbia Island Marina (For 4 Mile Mini Ruck – arrive by 0300)
Thirsty F3rd Thursday is Sept 17
COT:
We push each other to be better men, and for me that starts at home. I take my wife for granted at times. Our wives should get the best of us, not what’s left of us. I know I fall short of that, so my challenge to myself—and to every husband here—is to listen better, serve more, and put pride and selfishness aside.
F3 The Capital 