Date: 2026-11-04
AO: Potomac Rising
Q: Cookies ,
PAX: FIFA (F3 The Capital), Cookies, 120, Jacob Hedges
FNGs: None
COUNT: 4
WARM-O-RAMA
– SSH × 20 IC
– Imperial Walkers × 15 IC
– Windmills × 15 IC
– Michael Phelps × 10 IC
– Arm Circles × 10 each direction
– One-lap mosey and grab coupons
THE THANG
1. Merkin Tax Ladder — 14 min
Descending ladder: 15 / 12 / 10 / 8 / 6
Each round:
– Coupon thrusters
– Squats
– Sprint one parking-lot lap (~425 ft)
– Pay the tax: 10 merkins
5 rounds × 10 = 50 merkins
2. Elevens — 12 min
– Big Boy Sit-ups with coupon press at the top
– Merkins at the far end (~130 ft)
– Sprint between stations
– Start 10 sit-ups / 1 merkin, finish 1 sit-up / 10 merkins
55 additional merkins
TOTAL: 105 MERKINS across both blocks.
MARY
Ring of Fire
ANNOUNCEMENTS
– November Merkin Challenge: F3 The Capital vs. New Jersey. Post daily and cumulative totals in #monthlychallenge. Supporting Movember and men’s health awareness.
– The Grunt: Saturday, November 7, Lincoln Memorial. Arrive 0645, start 0700. Sign up in Slack.
– 2nd Annual Turkey Bowl: Saturday, November 21, 0700 at The Compound. Flag football, 2.0s welcome, coffeeteria afterward. HC in Slack.
COT: None
