Author: willhlaw

Date: 2026-07-10
AO: Sparta
Q: Pop Fly ,
PAX: Pop Fly, Atlas, Doodles, Monk
FNGs:
COUNT: 4
WARMUP: Yes
THE THANG:
Tabata
45 on / 15 off

4 Rounds of 8

1) Squat Thrusters
2) Burpees
3) Curls / Static 90° hold for last 15
4) KB Swings
5) Burpees
6) Side Straddle Hops
7) Cactus Squats
8) Merkins

MARY: No
ANNOUNCEMENTS: Maybe
COT: Clearly

Date: 2026-07-07
AO: Watkin Warriors
Q: Baguette ,
PAX: The Situation, Cookies, Baguette, FIFA (F3 The Capital) FNGs:
COUNT: 4

WARMUP:
SSH IC x 25
Imperial Walkers x 25 IC
Swing billies x 25 IC
Don Quixotes x 25 IC

THE THANG:

Each PAX does 20 things with sandy while all other run a lap. Hold plank til complete. Things
Step squat
Clean
Left throw
Right throw
Lunges

MARY:
Freddy Mercury’s 25 IC
Dead bugs 25 IC
Big boy sit-ups 25 IC
American Hammers 25 IC

ANNOUNCEMENTS:
COT:

Date: 2026-07-09
AO: The Night Owl
Q: Hobbyhorse ,
PAX: Pepco, Hobbyhorse, Sloop
FNGs: None
COUNT: 3
WARMUP: stretch
THE THANG: jog and exercise; don’t get struck by lightning
MARY: flutter
ANNOUNCEMENTS: 9-11 stairclimb
COT: keep the lights on.

Date: 2026-07-09
AO: Ruck Dynasty
Q: Kodiak ,
PAX: Kodiak, Attache’, Fish Fry, Hobbyhorse
FNGs: None
COUNT: 4
WARMUP: Let’s get going
THE THANG: up minor’s hill to the traffic circle at Bishop O’Connell and back on Little Falls to Harrison and back to WMS — exactly 3 miles MARY: none
ANNOUNCEMENTS: none
COT: make a mosquito trap using a mosquito dunk and a bucket rather than spraying your yard.

Date: 2026-07-09
AO: FreeState
Q: F3 Scabby ,
PAX: Winston, Pigeon, Cannoli, F3 Scabby, Dungeon Master, Shepherd, MoonMan FNGs: None
COUNT: 7
WARMUP: SSH, IW, windmills, worlds greatest stretch, Phelps, cherry picker
THE THANG: partner @ endline. P1 walks 2 coupons to/from far end. P2 squats & lunges. Repeat 3x.
MoonMan’s fight club. Heavy bag, mitts, dodging station. Timer runs to front + 5 burpees. Repeat 4x. Lifting heavy things. OH press, curls, BO rows, squats, merkins. 4x. MARY: lbc, f Mercury, American hammer, penguin, flutter, plank o Rama. ANNOUNCEMENTS: yoga on Saturday! Welcome back Shepherd!
COT: