Author: willhlaw

Date: 2026-07-09
AO: The-Agency
Q: Goose ,
PAX: Trademark, Lazlo, Gherkin, Goose, Rim Fire, Philly, Google, Jabber FNGs: None
COUNT: 8
WARMUP:
SSH
Michael Phelps
Arm Circles
Don Quixotes
Willie Mayes Hayes
Cherry pickers
Calf stretch
Cobra Kai
THE THANG:
1 partner running laps
Round 1: coupon swings
Round 2: coupon thrusters
Round 3: coupon walking lunges
Round 4: coupon high pulls
MARY: NA
ANNOUNCEMENTS:
tg10 is a thing!
9/11 stair climb is happening
night owl is happening Thursday evenings (maybe this week check slack) COT:
I’ve made the transition into running more (since I didn’t run before F3) and trying to work on building the skill of running when you are exhausted. That’s why everyone was subjected to running + lower body exercises. Thanks for the good time!

Date: 2026-07-09
AO: Olympus
Q: Hightower ,
PAX: Toolbox, Doodles, OnlyFans, Drano, F3 Bean Counter – Coleman B., Hightower, Ashe, Nano, Alcatraz FNGs: None
COUNT: 9
WARMUP:
Stretching & warmup exercises

THE THANG:
AMRAPs C.A.A.Bs
20 reps each, then run out 50 yards and back. Then Rinse and Repeat, as many rounds as possible

Chest press
Arm: bicep curls
Arm: tricep extensions
Bent over Rows

Think we got at least 7 rounds.

Well done!

MARY:
Ring of Fire

ANNOUNCEMENTS:
Ruck & Float
9/11 Stair Climb

COT:
Shared line from Mumford & Sons song, Awake my Soul:
In these bodies we will live, in these bodies we will die
And where you invest your love, you invest your life

Date: 2026-07-07
AO: Oldman Soccer
Q: citrus ,
PAX: citrus, Vila, Breach, Concierge
FNGs: None
COUNT: 4
WARMUP: Soccer
THE THANG: Soccer
MARY: Soccer
ANNOUNCEMENTS: USA performance was very disappointing
COT: USA performance was very disappointing

Date: 2026-07-08
AO: The Patriot
Q: CableGuy ,
PAX: Groundhog, Memento, Moderator, CableGuy, Lazlo, Piano Man, Craigs List, Summit, Big Short, Wedding Singer, Malpractice, Drug Boat, Moderator FNGs: 1 Moderator
COUNT: 13
WARMUP: SSH, IW, HB, AC, Burpees, CP, WMH, DD, CK
THANG 1:
Escalator with block exercises:
10 Curls, Farmers Carry to opposite goal line
10 Goblet Squats, Rifle Carry back home
10 Overhead Press, Farmers Carry
10 Coupon Swings, Rifle Carry
x 4 rounds with reps increasing by ten each time (10,20,30,40) THANG 2:
Mosey to the basketball court for a round of Tap Climbers (10 Alternating Shoulder Taps IC, 10 Mountain Climbers IC, x 5 rounds, TTL 100 reps) MARY: None
ANNOUNCEMENTS: Thursday evening workouts/happy hour; 9/11 stair climb, ruck and float upcoming.
COT: This summer, take some time to step back, slow down, enjoy those around you, break the grind for a minute.

Date: 2026-07-08
AO: Ignite
Q: Goldfish ,
PAX: Goldfish, East Wing, Rim Fire, Ripcord, Ice Tea, Enron, Legacy, Butterfly FNGs: None
COUNT: 8
WARMUP: the usual

THE THANG:
The Marvelous Mile (in yards):
Line up on one end of the field and each carry is to the other side: 10x Overhead Press
100Y Farmers Carry
10x Coupon Squat
100Y Rifle Carry
10X Low Rows
100Y Farmers Carry
10X Coupon Swing
100Y Rifle Carry
Continue rounds with 20, 30, 40 reps to complete a mile (ish) and a total of 100 reps per exercise

MARY: Flutters x20 (IC), Toy soldiers x20 (IC), LBCs x20 (IC), and Shoulder Taps x20 (IC)

ANNOUNCEMENTS: 9/11 stair climb, Shenandoah burning man, come hang with East Wing on Sunday mornings at mother-ruck-ing

COT: YHC talked about a friend doing okay with a collapsed lung due to being in good shape, which is another good reminder to keep coming out in the gloom together and working hard like everybody did today.