Author: willhlaw

Date: 2026-10-07
AO: Potomac Rising
Q: Promoter ,
PAX: Baguette, The Situation, Cookies, Promoter, FIFA (F3 The Capital), Breadsticks, Townie, 120, Splash FNGs:
COUNT: 9
Warmup:
20c SSH
One length skipping high knees
20s Squats
One length side shuffle
15s YW’s
One length butt kickers
15c Michael Phelps
One length side shuffle oppo
Stretch your dignity

Thang:
Form groups with two coupons at either end (4 per group)

4x each:
3 reps max effort deadlift
One sprint

4x each:
3 reps max effort bent over row
One sprint

4x each:
3 reps max effort high pulls
One sprint

4x each:
3 reps max effort squat
One sprint

Bodyweight plyos (4 rounds);
5 hand release Merkins
4 Apolo Ohnos
5 jump squats
One sprint

Mary:
Standing wood cutters 8 each side; pause between reps
In and outs 10c
American Hammer 10c
Side oblique crunch 10s each side
Waiters 10s
High plank pull throughs 10c

COT: It’s OK to make a change, even if you aren’t settled yet on what it means for who you are

Announcements: Halloween costume fun run Friday 10/30 at Rec League; Third Annual Kronisch football game either Friday or Saturday of Thanksgiving weekend.

Date: 2026-10-07
AO: The Patriot
Q: Wedding Singer ,
PAX: Moderator, Big Short, Cheesesteak, CableGuy, Craigs List, Strange Brew, Smokey, Waterboy, Piano Man, Shake ‘n’ Bake, Deliverance, Wedding Singer FNGs: None
COUNT: 12
WARMUP: SSH, Imperial Walker, Hillbillies, Michael Phelps, Arm Circles, WMH, Cherry Pickers, Downward Dog, World’s Greatest, Hip Flexor

THE THANG: Run a lap

Round one
One partner runs backwards to 50 yard line, mosey back
Other partner does overhead press
2x

Round two
One partner bearcrawls to 50 yard line, mosey back
Other partner does curls
2x

Run a lap

Round three
One partner runs backwards to 50 yard line, mosey back
Other partner does Atlas Shrug
2x

Round four
One partner rifle carries 50 yard line and back
Other partner does merkins
2x

Run a lap

MARY: Flutter with coupon
Leg lift over coupon
Heel tap over coupon
LBC
Side Planks
Dirty Dog
Donkey Kicks
Superman
Flutter
Stretch

ANNOUNCEMENTS: Lazlo is recuperating

COT: It’s getting cold. Bundle up, get your flu and covid shots, and we’ll continue to see you in the gloom.

Date: 2026-10-07
AO: Horizon
Q: DrugBoat ,
PAX: DrugBoat, Disco, Bo, 3 mile, Skoat, Kodiak, SPINAL TAP, Attache’, Kombucha FNGs: None
COUNT: 9
WARMUP: SSH, Tie Fighters, IW, WMH, CP, DD
THE THANG: 4 rounds of
7 burpees
14 merkins
21 lunges
28 squats
35 mountain climbers
42 LBCs
MARY: bonus plank hold for 5 merkins per PAX, freddy mercurys, box cutters, bird dogs, and penguins ANNOUNCEMENTS: forgot to ask
COT: patience pays dividends with kids; gratitude for 3 months of F3 and the benefits that come with it.

Date: 2026-10-07
AO: The Farm
Q: Trilogy ,
PAX: Firehead, Trilogy
FNGs: None
COUNT: 2
WARMUP:
SSH
Imperial Walkers
Michael Phelps
Hillbillies
Beet Pickers
Willy Mays Hayes

THE THANG:
Using the White Lines on the field
10 reps, run 40 yards, 10 reps, run 40 yards, etc to 50 reps – Merkins
– Big Boy Situps
– Seal Jacks
– Squats
– Flutter Kicks
– Plank Jacks
– Monkey Humpers
– Mountain Climbers

MARY:
Dips
Bench Crunches
Dirty Dog
American Hammer

ANNOUNCEMENTS:
Q on Friday?

COT:
Looking back at some of the uncomfortable / unenjoyable times at work.

Date: 2026-10-07
AO: The Aerie
Q: Lonestar , Trifecta
PAX: Lonestar, Trifecta, Rifleman
FNGs: None
COUNT: 3

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT: