Free Outdoor Morning Workouts To Build Community Leaders
Date: 2026-01-09
AO: Potomac Rising
Q: FIFA (F3 The Capital) ,
PAX: FIFA (F3 The Capital), Baguette
FNGs: None
COUNT: 2
WARMUP:
SSH
HIGH KNEES
MC/Merkin
CP
THE THANG:
25/20/15/10/8/25 reps of
curls on Q
overhead press on Q
skull crushers on Q
squats on Q
bent over rows on Q
12/10/8/6/6/12 rainbows on Q
Farmer carry
10 Captain Thor
mosey
MARY:
ANNOUNCEMENTS:
COT:
AO: The Highlands
Also joined by Olympus, LoCo, and Freestate
QIC: Jenner
PAX: 16
The Shenanigames is a St. Patrick’s Day themed Multi-Site AO Challenge and this time, each AO will have one team to try and win and take the crown from The Compound (Olympus) crew. Here is an explainer video of the challenge format and the movements . There were 5 teams competing in total.
WARM UP: Side Shuffle Hop x17, Rockettes x17, Arm Circles x17, Potato Pickers x10, Downward Dog, Cobra Kai
THE THANG: Gather at the end line and have several cones set up 25 yds away and this playlist blasting. Choose order of routines and number of sets 1 through 10. Don’t Repeat. Choose Wisely! Must perform 7 burpees before each routine (can help teammates – you do 9, they do 5).
S Shamrock Superman x10 – On stomach, lift up all 4 limbs spread like a clover
T T-Merkin x10 – Chest to ground, put hands out like a T, then push up
. Mystery routine sent evening of – Zombie Crawl 25yds to the cone
P Plank Jacks (IC) x10 – From plank, spread legs like a jumping jack twice
A Air Squat Lucky Jump x10 – Jump squat and tap feet together
T Thigh Master x10 – Lunge w/ left leg, switch half way, lunge w/ right leg
R Rum Runner – 100yds, 1/4 forward, 1/4 carioca L, 1/4 backward, 1/4 carioca R
I Irish Inch Worm x10 – Fall to the ground, push up, inch your way back up
C Celtic Calf Raise x10 – Single leg calf raise with high knee, switch half way
K King Crab Kicks (IC) x10 – In crab position, alternate leg kicks, each leg twice
Note your time when your team is finished. Recover, then pick up 6 or mosey around the field.
MARY: Flutter Kicks x33, LBC x77
COT: St. Patrick converted the pagan Celtics of Ireland to Christianity and he used the three leaf clover to describe the holy trinity: god, the son and the Holy Spirit. Hundreds of years ago to today, people think the four leaf clover represents faith, hope, love, and luck. There is one four leaf clover for every 10,000 three leaf clovers. A lot of clovers tend to grow in Ireland. Thus, if you find a four leaf clover, you have the luck of the Irish. I don’t think it needs to be a 1 in 10,000 occurrence to have or display faith, hope, love, or luck. Let’s do our best to live right and lead right to bring more faith, hope, love, and luck to our family and loved ones and to our community. May the luck of the Irish be with you. Happy St, Patrick’s Day.
THE AFTERMATH:
Looking at the times submitted and strategies used, how much did the time depend on the strategy vs execution? Well, a few teams that did the exact order finished just seconds apart. However, with a wise order, a team could finish more than 2 minutes faster.
The winners are…The LoCo Team!!
6 S – Shamrock Superman
5 T – T-Merkin
1. . – 25yd Zombie drag
9 P – Plank Jack (IC)
3 A – Air Squat Lucky Jump
7 T – Thigh Master Lunges (alternate)
4 R – Rum Runners (front- L- back-R)
2. I – Irish Inch Worms
10 C – Celtic Calf Raises
8 K – King Crab Kicks
Here are the final standings. Great job everyone!
| Team Name | Members | Time |
| LoCo | Rikers and crew | 27:37 |
| Highlands | Jenner and crew | 30:46 |
| Olympus | Pop Fly and crew | 31:26 |
| Mt. Vernon | Winklevoss and crew | 33:00 |
| Freestate | Horseshack and crew | 18:20+ (stopwatch malfunction) |
AO: Horizon (and Compound), The Patriot, and LoCo
Also joined by Freestate, F3 Lancaster, and SheepdogsOBX
QIC: Jenner (and Hightower), Lucius, Rikers
PAX: 29 at Horizon (and Compound), 12 at The Patriot, 23 at LoCo
Time for another Multi-Site Q – the first one was THE BERT Mult-Site AO Challenge which LoCo won. The Shenanigames is a St. Patrick’s Day themed Multi-Site AO Challenge and this time, each AO will have at least 2 teams to amp up the friendly competition. Here is an explainer video of the challenge format and the movements . There were 11 teams competing in total.
WARM UP: Rockettes, Windmills, Potato Pickers, Arm Circles, 3 Burpees OYO (on your own)
THE THANG: Gather at center field and have 2 cones set up 25 yds apart and this playlist blasting. Choose order of routines and number of sets 1 through 10. Don’t Repeat. Choose Wisely! Must perform 7 burpees before each routine (can help teammates – you do 9, they do 5). Last minute rule: Anyone wearing green for St. Patrick’s Day only needs to do 4 burpees.
S Shamrock Superman x10 – On stomach, lift up all 4 limbs spread like a clover
T T-Merkin x10 – Chest to ground, put hands out like a T, then push up
. Mystery routine sent morning of – Bear Crawl 25yds to the cone
P Plank Jacks (IC) x10 – From plank, spread legs like a jumping jack twice
A Air Squat Lucky Jump x10 – Jump squat and tap feet together
T Thigh Master x10 – Lunge w/ left leg, switch half way, lunge w/ right leg
R Rum Runner – 100yds, 1/4 forward, 1/4 carioca L, 1/4 backward, 1/4 carioca R
I Irish Inch Worm x10 – Fall to the ground, push up, inch your way back up
C Celtic Calf Raise x10 – Single leg calf raise with high knee, switch half way
K King Crab Kicks (IC) x10 – In crab position, alternate leg kicks, each leg twice
Note your time when your team is finished. Recover, then pick up 6 or mosey around the field.
MARY: (Time permitting) Heels to Heaven, Flutter Kicks, Toy Soldiers, Irish Hammers
COT: St. Patrick converted the pagan Celtics of Ireland to Christianity and he used the three leaf clover to describe the holy trinity: god, the son and the Holy Spirit. Hundreds of years ago to today, people think the four leaf clover represents faith, hope, love, and luck. There is one four leaf clover for every 10,000 three leaf clovers. A lot of clovers tend to grow in Ireland. Thus, if you find a four leaf clover, you have the luck of the Irish. I don’t think it needs to be a 1 in 10,000 occurrence to have or display faith, hope, love, or luck. Let’s do our best to live right and lead right to bring more faith, hope, love, and luck to our family and loved ones and to our community. May the luck of the Irish be with you. Happy St, Patrick’s Day.
THE AFTERMATH:
Looking at the times submitted and strategies used, how much did the time depend on the strategy vs execution? Well, a few teams that did the exact order finished just seconds apart. However, with a wise order, a team could finish more than 2 minutes faster.
The winners are…The Compound Team!!
Congratulations to Hightower and The Compound Team, aka Fairfax All-stars. The time submitted by @Obadiah with a leprechaun crushing time of 21.58. Their order of choice was the standard ST.PATRICK and following set order:
Here are the final standings (source). Great job everyone!
| Team Name | Members | Time |
| Compound | Obadiah | 21:58 |
| FreeState | Winston, CashOnly, BlackDiamond, Horshack | 23:00 |
| Patriot 1 | Lucius and crew | 23:11 |
| Loco 2 | Refueler and crew | 24:06 |
| Loco 1 | Rikers and crew | 24:14 |
| Patriot 2 | Lazlo and crew | 25:50 |
| Horizon 1 | 3 Mile and crew | 26:58 |
| Horizon 2 | Jenner and crew | 27:10 |
| SheepdogsOBX | Em, Billy and the Sheepdogs | 31:50 |
| Six Leaf Clovers | Aol, Boucher, BAM, Gaylord, Trump, Windstar | 37:00 |
| Five Leaf Clovers | Blondie, Hall Pass, Nature Boy, Shocker, Green Mile | 39:00 |
AO: The Patriot, Sparta, LoCo, and Horizon
QIC: Jenner, Obadiah, Rikers, 3 Mile
PAX: 14 at The Patriot, 10 at Sparta, 10 at Horizon, 14 at LoCo
Once upon a time, I worked out with Obadiah at The Compound, just the two of us. I pitched him the idea of a Hero WOD, particularly Bert, performed at the same time at multiple AOs. He liked it and said he would lead it at Sparta. I promptly signed up on the Q Sign-Up sheet for Patriot and Sparta. I looked at the other AO Friday workouts. Uh-oh. Rikers had Friday at LoCo and Mayberry had Friday at Horizon. I then pitched to Rikers and site Q, Refueler, and got their buy-in. I also was lucky enough to have Mayberry switch his holiday themed workout to Wednesday and have Horizon site Q, 3 Mile, agree to lead. It was on!
The four of us started a side discussion to plan some details. 3 Mile through together an awesome playlist (F3 – AO Challenge – 20201211) that we would all play at our respective AOs. This was not only awesome to workout to, but was a great way to feel connected to the other AOs.
The first Capital region, multi-site, real-time competition to perform the Bert Hero WOD in the fastest time was happening nearly 15 years after Cpl. Albert Gettings, 2nd Marine Division, died fighting heroically in Fallujah, Iraq.
WARM UP: SSH, Hillbillies; Rockettes, Windmills; Cherry Pickers, and Arm Circles
THA-THANG: THE BERT HERO WOD FOR TIME
Here were the designated leaders (or speedsters) per exercise set.
| Exercise | Patriot | Sparta | LoCo | Horizon |
| 50 Burpees | McGuire | Nano | Empire | Traveller (The Mercenary) |
| 100 Merkins | Maj. Payne (The Nantan) | Pop Fly | Bobcat/Shute | Brown Bag |
| 150 Lunge Walks | Citrus | El Nino | Refueler/Brisket | Sunshine |
| 200 Air Squats | Fish Fry | Jag | Pre/MicroChip | Mayberry |
| 150 Lunge Walks | Lazlo | Obadiah | Gigawatt/Bolt | Attache |
| 100 Merkins | Elvis | Hightower | TBD/Rikers/Beast | Stiycks |
| 50 Burpees | Jenner | Petro (The Recruit) | Dialtone | 3 Mile |
Finishing Times and SUPERLATIVES:
LoCo – 23mins, FIRST PLACE GOES TO THE ROOKIE SPEEDSTERS
Patriot – 25 mins, UNSUNG HEROES
Horizon – 30 mins, MOST SPIRITED
Sparta – 36 mins, BEST IN SHOW – Hats off to Sparta with ALL PAX achieving Rx of 75% volume or greater and maintaining proper form throughout.
MARY: Core (time permitting!) such as Penguin Crunches, Gas Pumpers, Flutter Kicks, and Bonnie’s Torture (slow bicycles, 4 count each leg)
ANNOUNCEMENTS: CSAUP Veteran’s Day workout Nov 7 Lincoln Memorial at 0645. See the #CSAUP channel. Let’s remember Hightower of F3GrandStrand/Myrtle Beach and pray for his family.
COT:
Almost 15 years ago this January, Marine Cpl. Albert Gettings from Pennsylvania, who the Bert WOD is named after, and 10 marines from North Carolina died fighting in Iraq. Let’s remember them.
There was a lot of time and energy put into this event from several people, especially YHC. After a long day of work that bled into prep for this event, I realized my M was eagerly awaiting my return to helping out with the family. I realized that new things, such as a multi-site AO challenge, can be exciting and you can easily put a lot of energy (and time) into it. Try to think of something new that can excite you where you focus on the ones you love. Maybe its starting a grateful journal with your M or starting a project with your 2.0s. Remember the passion and energy that exciting new things bring and target it towards your loved ones and things you care about.
COTs from the other AOs:
Connect to purpose of BERT. Shared the story of Marine Cpl. Albert Gettings – connected the PAX to our blessings by the great HIM to be able move our bodies and freedoms to gather in the gloom due to sacrifices and oath many have taken willing to pay to ultimate cost for our freedoms. We are blessed!!
Life in 2020 and the BERT workout can beat you down but, together, we’ll get through it by challenging and supporting each other. Find creative ways to connect.
Q – Pop Fly
Co-Q – Jenner
PAX: Refueler, Rykers, Maj. Payne, Lucius, FNG (John), FNG (Silver), FNG (Empire), FNG (Microchip)
WARMUP: Side Straddle Hops (SSH), Arm Circles, Willie Mays Hayes, Cherry Pickers, Downward Dog calf stretches, Cobra stretch, Merkins
THANG 1: The 220.
20x Each: Merkins, Squats, Flutter Kicks, Lunges, Overhead Arm Claps, LBCs, Shoulder Taps, Plank Jacks, Hand Release Merkins, Big Boy Situps, Bonnie Blairs, American Hammers
THANG 2: Reverse Burpee Pyramid
a) Run to 10 yard line / 10 Burpees / Return to Goal Line
b) Run to 20 yd line / 9 Burpess / Return to Goal Line
c) Run to 30 yd line / 8 Burpess / Return to Start
—- all the way until the opposite goal line and 1 burpee
—- plan is to start each round together
Time Hack: Last 3 rounds were consolidated in order to hand over to Co-Q at the 30 mins mark. The Q often must modify their plan to fit into the time schedule and often, the PAX doesn’t even know.
THANG 3: Move over Rover, in comes Jenner to take over. Pearls on a string is a common technique where you run to various locations and do a set of exercises.
Track: Mosey over to the track and jog 2 laps, sprinting the curves
Sidewalk Merkins: One group performs 2 laps running up and down the backside stairs next to the covered basketball court while the second group lines up on the sidewalk along the school doing merkins with one arm up on sidewalk and other arm down on the parking lot. Switch sides once group finishes their first lap. Switch stations once group finishes their second lap.
Bear Crawl to Hill: Bear Crawl in a line down the road in-between the school and the soccer fields. After 50 yards (or forever), turn 90 degrees facing the school to Crawl Bear up the 30 ft. hill to the soccer fields. Then Bear Crawl back to the road.
Bench Merkins: Mosey over to the gated park and perform decline merkins (Derkins) and inclined merkins (Irkens).
Wooden Bench Step Ups: Mosey over to the perfectly situated wooden benches. Sit down on them while Refueler gives a 10 count to give everyone a rest. Perform backwards step ups.
Window Ledge Toe Taps: Mosey over to the right of the school entrance and find a bench seat or a window ledge so you can see your sweet form. Perform toe taps.
Paint the Lines: Run down the painted lines between the school bus performing side shuffles left, side shuffles right, lunge walks, duck walks, and the stuntman low plank shuffle under the bus.
MARY: Little Baby Crunches (LBCs), Flutter Kicks, Sharon Stones, Penguin Crunches, Toy Soldiers
COT: It’s great to come out here and be able to work out with these men. Very proud of them for coming out and starting this new site. It’s hard getting started from scratch, but we have your back. Stay committed and persist.
F3 The Capital 