Author: f3nano

Date: 2025-06-11
AO: potomac-rising
Q: RA
PAX: William Savage, Sherpa, Baguette, Tiger Lilly, Promoter, FIFA (F3 The Capital), Groundskeeper, ShamWow, Low key, Pothole FNGs: None
COUNT: 11
WARMUP:
20 Side straddle hops IC
15 Imperial walkers IC
10 Arm circles IC
10 Apollo Onos (Lateral step with arm swings) IC
20 Mountain climbers IC
Mosey

THE THANG:
Round 1: the 10-9-8 Series (10 of each, then 9, then 8)
Merkins
Curls
Bent-over rows on the wall (plank)

Round 2: the 7-6-5-4 Series
Overhead press
Tricep dip
Skull crusher

Round 3: 3-2-1 Series
Farmer’s carry
Concrete Block Shrugs with hold during 1-2-3
Bear crawl

MARY:
Ladder down from 10 to 7, each IC
LBCs
Dying Cockroaches
Penguins
Flutter Kicks

COT:
My final F3 here as I move this weekend. Used this COT to thank this great group of guys and encourage that final ‘F’, a God who has come down to know us. He is the reason I’m not a “sad clown” today.

Tags: potomac-rising, William Savage, Sherpa, Baguette, Tiger Lilly, Promoter, FIFA (F3 The Capital), Groundskeeper, ShamWow, Low key, Pothole

Date: 2025-06-11
AO: horizon-ao
Q: SPINAL TAP
PAX: Magoo, Old Bay, Purple Rain, Attache’, Kodiak, sticks, Kombucha FNGs: None
COUNT: 8

WARMUP: Frankenstein, Cherry picker, SSH, WMH, Tai Fighters, Up/Down Dog, Worlds Greatest, childs pose THE THANG: Run the Hill:
burpees, Danny Hurley, Toy Soldier, wide grip merkin, curtsey squat, dips, round the world merkin, mountain Climbers MARY: “I got my mind set on you”
ANNOUNCEMENTS: Kodiak birthday Q Friday, Magoo kayaking Grand Canyon in August COT: Chat GPT

Tags: horizon-ao, Magoo, Old Bay, Purple Rain, Attache’, Kodiak, sticks, Kombucha

Date: 2025-06-11
AO: ignite
Q: Kodak
PAX: Enron, Kodak, Goldfish, Legacy, meister, Flat Tire, Gandalf, Popeye, Stonehenge FNGs: None
COUNT: 9
WARMUP: SSH, IWs, HBs, WMHs, RVEs, Down Dog (oyo), runners stretch into Worlds Greatest, Cobra Kai

THE THANG: PAX formed teams of 2 for DORA – 1 PAX performs first exercise as the timer while the other PAX performs AMRAP of second exercise, alternate sets until total is reached followed by a fellowship lap Round 1: 100 burpees (sets of 10); coupon squats
Round 2: 100 skull crushers (sets of 10); calf raises
Round 3: 100 merkins (sets of 10); LBCs
Round 4: 150 coupon curls (sets of 15); overhead coupon press

MARY: Plankapalooza: High Plank – hold for 1min then Toy Soldiers IC; Side Plank – hold for 30sec then Nolan Ryans; Back Plank – hold for 1min; Side Plank – hold for 30sec then Nolan Ryans; High Plank – hold for 1min then Toy Soldiers IC

ANNOUNCEMENTS: Next week is collection for Columbia’s food pantry, Enron will be mountain biking around Wakefield Park – reach for details if interested, Ruck-n-Float in July, 9/11 Stair Climb talk to Legacy if interested in helping Q

COT: Today is the last day of school for FCPS, reminder to take advantage of the limited time we have with our kids, and others in our lives, and make lasting memories.

Tags: ignite, Enron, Kodak, Goldfish, Legacy, meister, Flat Tire, Gandalf, Popeye, Stonehenge

Date: 2025-06-11
AO: ao-the-bullpen
Q: Crystal
PAX: Peanuts
FNGs: None
COUNT: 2
WARMUP:
Ssh
Merkins
Mosey
THE THANG:
Loaded card deck consisted of
Curls
Ohp
Sprints
Lbc
American hammer
Crab walks
Bear crawls
Rifle carry
Lunge walk
Burpees
Bonnie Blair’s
Merkins
And squats
MARY: pickle pointers, flutter kicks and Jane fondas
ANNOUNCEMENTS:
COT: keep expectations low, they are premeditated resentments. Practice communication.

Tags: ao-the-bullpen, Peanuts

Date: 2025-06-11
AO: theaerie
Q: Lonestar
PAX: Trifecta
FNGs: None
COUNT: 2
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
10 thrusters
10 curls
10 squats
10 merkins
10 abs
100 yd sprint
6 sets
MARY:
ANNOUNCEMENTS:

COT:
Learn from past mistakes and don’t be afraid to change.

Tags: theaerie, Trifecta