Free Outdoor Morning Workouts To Build Community Leaders
Date: 2026-04-22
AO: The Aerie
Q: Rocketman ,
PAX: Rocketman, Trifecta, Lonestar
FNGs: None
COUNT: 3
WARMUP: SSH, Windmills, etc.
THE THANG:
Brought out a deck of cards. Everybody grabbed four cards, we went to the four corners, and worked through the cards!
ANNOUNCEMENTS:
– Murph prep Friday!
COT:
Gotta roll with the punches sometimes!
Date: 2026-04-13
AO: Monday Night Ruckers
Q: Rocketman ,
PAX: Rocketman, Jetstream
FNGs: None
COUNT: 2
THE THANG:
Five miles, then another five! An epic wander through the backwoods of Bristow as we got lost, had to ford a stream, and generally have a good ole time.
COT:
Matthew 5:40-42 ESV
[40] And if anyone would sue you and take your tunic, let him have your cloak as well. [41] And if anyone forces you to go one mile, go with him two miles. [42] Give to the one who begs from you, and do not refuse the one who would borrow from you.
Date: 2026-04-20
AO: Hamilton
Q: Jag ,
PAX: Comicon (F3 – Southeast MI), Traveler, Strange Brew, Booking, Goldfish, Jag, Sloop, Hobbyhorse, Mile High, Bobcat, Galaga, Sparty FNGs: 4 Mile High, Bobcat, Galaga, Sparty
COUNT: 12
WARMUP: SSH, Air Press, LBAC, IW, WMH, RVE, Down Dog, Worlds, and Cobras
THE THANG: “Die Don’t Lie” arrived at Hamilton. The roll of die determined the PAXs’ placement on the field and the exercises. 1s were Burpees at the goal line. 2s were a Merkin variation at the penalty box line; 3s and 4s were at midfield and were abs and legs; 5s and 6s took us to far penalty box line and goal line for assorted stuff. Movement between stations included Bear Crawls and a Mosey. There were plenty of 1s. MARY: Freddies, Penguins, WWIIs and Nolan Ryans.
ANNOUNCEMENTS: Plenty, see the Announcements channel.
COT: Like the die, life can be random. What will you do with the unexpected? Adapt the best that you can. Out.
Date: 2026-04-25
AO: Downrange
Q: Legacy ,
PAX: Enron, Legacy, Hobbyhorse
FNGs: None
COUNT: 3
WARMUP: Imp Walker/Hill B/RVE/LBAC
THE THANG: Mosey out and stop at GMU Arlington Square, then the Softball Field at Quincy, the the Arlington Arts Center, then back to GMU, the wall next to the FDIC, then a lap around the Arlington Square Campus, then back. When we stopped we generally did push ups and sit ups, though at the Arlington Arts Center, we ran a few suicides and held planks, and a few wall sits near the FDIC.
COT: Circle of Prayers
Date: 2026-04-25
AO: The Sandlot
Q: Legacy ,
PAX: Pepco, The Tulip, Rim Fire, Baywatch, Trademark, Hammer, Enron, Hard Knox, Cager, Strange Brew, Tariff, Legacy, Baywatch, Jag, citrus, Hobbyhorse FNGs: None
COUNT: 16
WARMUP: SSH, IMP WALKER, HILL BILLY / MT. DEW , ROOT VEGETABLE, LBAC, WILLY MAYES HAYES, MICHAEL PHELPS, DOWNWARD DOG THE THANG: THE MANION
7 ROUNDS: 29 Coupon Squats, Run 400 M,
We Modified, and went for 30:00
ANNOUNCEMENTS: Happy Hour this coming Friday for Boardwalk at Cowboy Cafe 5:30 pm. Summer pop up, Thursday evenings May-August; Trifecta of CSAUPS. Do not sleep on the Murph (Memorial Day Monday)–our longstandingiest CSAUP in the region. Come on out to GMU Main Campus. BONEATHON, and the CONVERGENCE (6/6). BE ALERT FOR 2ndF Signups
COT: 1st Lt. Travis Manion
1stLt Travis Manion, USMC, gave the ultimate sacrifice on April 29, 2007, on his second deployment to Iraq. While on patrol searching for a suspected insurgent house in Fallujah, Travis, his fellow Marines, and Iraqi Army counterparts were ambushed. Travis led a counterattack against enemy forces, drawing fire away from his wounded comrades and allowing every member of his patrol to survive. For his actions, he was awarded the Silver Star and Bronze Star with Valor. Today, over 300,000 Spartans nationwide carry forward the legacy of fallen heroes like Travis by leading with character and living out the “If Not Me, Then Who…” ethos.
F3 The Capital 