Author: willhlaw

Date: 2026-06-18
AO: The Highlands
Q: Traveler ,
PAX: Hard Knox, Traveler, Fairweather, Katniss
FNGs: None
COUNT: 4
WARMUP: The usual.
THE THANG:

1. Jog around the field (with the sandbag) and at each corner, stop for: – 10 shoulder taps
– 20 BWS
– 30 flutter kicks

2. Ricky Bobby across the field, various methods of transporting the sandbag: – Sandbag lateral pull through
– Sandbag toss over the shoulder (with backpedal)
– Sandbag backwards pull through (with lunges)

3. Rhombus of fire: Pass the sandbag to your right, then do a burpee before the sandbag gets back to you. Repeato going left.

4. PAX performing rotating exercises on the goal line, while 1 PAX served as the timer with a sandbag carry: – Round 1: Timer was a farmer’s carry to midfield and back
– Round 2 (Doubled as Mary): Timer was a rifle carry to midfield

MARY: See above. WWIIs (twice), flutter kicks, gas pumpers

ANNOUNCEMENTS: Ruck and Float coming soon. Night Owl pop up AO. Hard Knocks can speak a little Bengali.

COT: PAX offered prayer intentions for new babies, end of school, and family health and a prayer of gratitude.

Date: 2026-06-18
AO: Ruck Dynasty
Q: Maguire , Fish Fry
PAX: Maguire, Kodiak, Flux, Roulette, Fish Fry
FNGs: None
COUNT: 5 and 2 dogs
WARMUP: doggie bathroom break
THE THANG: Fish Fry led us on a nice walk through green trees MARY: OYO
ANNOUNCEMENTS: Happy Father’s Day
COT: when siblings go on trips to support their sisters or brothers, find activities to support them too

Date: 2026-06-17
AO: The Farm
Q: Squatter ,
PAX: Squatter, Bonefish, Firehead
FNGs:
COUNT: 3

WARMUP:
• SSHs
• Grady Corns
• Michael Phelps
• Willie Mays Hayes
• Imperial Walkers
• Triangle mosey

THE THANG:
75 – Coupon Overhead Press / Mosey
100 Merkins / Mosey
150 – Coupon Curl / Mosey
200 – LBCs / Rifle carry
300 – Coupon Bench Press / Lunge walks
100 – Goblet Squats / Bear Crawl

MARY:
– Rosalitas
– Penguin Crunches
– Rope climbers
– American Hammers
– Flutter Kicks

ANNOUNCEMENTS:
Bonefish Q Friday
Hike at Manassas Battlefield Park

COT:
Everything that matters most in life will sometimes bore you. Your marriage will bore you.
Your career will bore you.
Your kids will bore you.
But boredom isn’t a sign that you chose wrong. It’s a signal that you have chosen to make something more important than your own momentary pleasure. It’s the hidden fee that comes with purpose and meaning.

Date: 2026-06-17
AO: Horizon
Q: 3 mile ,
PAX: Purple Rain, Kodiak, Bellhop, Sunshine, 3 mile
FNGs: None
COUNT: 5
WARMUP: SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, THE THANG –
– Mosey to yorktown coliseum
1. Stops along the way, ladder up at each stop:
– merkins, monkey humpers, dry docks, squats,
– At coliseum , 3 sets each
1. Step ups + dips
2. split squats + derkins
– Ausse push–ups on the way out
– Return: stop for single leg deadlifts * 3
ANNOUNCEMENTS:
COT: as we were trying to finding balance during single leg deadlifts, realized how impt is to find your still point, if you lock-in, then things flow. metaphor for life, yo. kids graduating now, realizing how special and momentous these days and years are. Roll through the hard times, savor the good times.

Date: 2026-06-17
AO: Potomac Rising
Q: FIFA (F3 The Capital) ,
PAX: Promoter, The Situation, 120, Baguette, Cookies, FIFA (F3 The Capital), Towny FNGs: 1 Towny
COUNT: 7
WARMUP:
Mosey
SSH
IW
HB
Trunk twist
Inch worm
Super man
Australian swimmer
Peter Parker bear crawl 6 count: down up right left back back/forward forward MP
CP
Down dog
Cobra Kai
Greatest stretch

THE THANG:
25 Curls
40 Coupon twist
25 Skull crushers
20 standing oblique crunch each side
40 Romanian dl
20 rainbows
20 rows each side
Farmers carry

Mosey
15 Coupon tricep extension laying down
20 Coupon twist with partners
15 standing coupon out and ins
15 coupon twist full extension
Peter Parker merkin: down up right left
Farmers carry

Mosey

20 Curls
20 Coupon twist tight
15 Skull crushers
10 oblique crunch each side
20 Romanian dl
14 rainbows

MARY:
Flutter
Penguin
Plank o Rama with side crunch

ANNOUNCEMENTS:

COT:
Welcome towny!