Author: willhlaw

Date: 2026-07-04
AO: The Farm
Q: Infinity ,
PAX: Short-Timer, Trilogy, Firehead, Infinity
FNGs: None
COUNT: 4
Rucked 4.5 miles around the neighborhood carrying the shovel flag. Stopped a couple times for some exercises.

COT: Your children need your leadership even if they don’t welcome it.

Date: 2026-07-04
AO: Downrange
Q: Gherkin ,
PAX: Gherkin, Frodo, Roomba (F3 New Orleans)
FNGs: None
COUNT: 3
WARM UP
SSH, Imperial Walkers, Hillbilly, Willie Mays Hays, Cherry twist, worlds greatest stretch, kobra kai

THE THANG
10 Merkins
10 V Ups
10 Jump Squats
10 Mountain Climbers (IC)
10 Burpees
Run 200 Yards
Repeat 7x
26 American Hammers (IC)
Total of 1776 Yards and Reps

MARY
Not today

ANNOUNCEMENTS
– Coffee at Oves
– This year is the 25th Anniversary of Sept 11. F3 the Capital is hosting its 9th stairclimb at Lincoln Memorial

COT
Let’s not take for granted what we have in this country. Until 250 years ago, nobody ever had what we have.
We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.–That to secure these rights, Governments are instituted among Men, deriving their just powers from the consent of the governed, –That whenever any Form of Government becomes destructive of these ends, it is the Right of the People to alter or to abolish it, and to institute new Government, laying its foundation on such principles and organizing its powers in such form, as to them shall seem most likely to effect their Safety and Happiness.

Date: 2026-07-04
AO: FreeState
Q: F3 Scabby ,
PAX: F3 Scabby, Cannoli, Horshack, Pigeon, Hot Sauce, MoonMan FNGs: None
COUNT: 6
WARMUP: SSH, IW, swingbillies, world’s greatest stretch, windmills, OYO THE THANG: run with periodic pain stations
MARY: LBC, F Mercury, Am Hammer, flutter, plank o rama
ANNOUNCEMENTS: happy birthday America
COT:

Date: 2026-07-02
AO: Olympus
Q: Doodles , Doodles
PAX: NOAA, OnlyFans, Atlas, Peanuts, Ashe, Toolbox, Doodles, Drano, Half Caf FNGs: None
COUNT: 9
WARMUP: yes- the usual on the field

THE THANG:
Ricky Bobby the track stopping at ends to perform
7 Mike Tyson’s plus 7 of whatever exercise each pax selected. Meanwhile 2 pax farmer carry 2 coupons around edge of the field switching at corner s with new couple. Did this for 10 min Then played frisbee.

MARY:
When a team scored

ANNOUNCEMENTS:
Ruck and float Aug 1

COT:
July 2 is Qs birthday but July 1 is my Dad’s birthday who passed 4 years ago so sad day for me. Qs favorite movies are 1. Shawshank Redemption about redemption and perseverance 2. Dead poets society a theme is Carpe Diem 3. Field of Dreams bc the man built a baseball field so he could play catch with his father one more time. I got to play catch with my father many times and very thankful for it. Treasure the small moments with your kids.

Date: 2026-07-03
AO: Sparta
Q: Doodles ,
PAX: Dunder, Pop Fly, Monk, Doodles, Hoolihan, Drano, GameStop FNGs: None
COUNT: 8
WARMUP: see we did

The thing
Coupon partner carry/ 7 burpee catch up. At corners, stoped to perform the following exercises adding 7 reps each of the 4 corners of the building – 7,14,21,28 Curls
Overhead presses
Coupon squats
Coupon calf raises

Mary
Yes, Some gave

Announcements
Ruck and float, sept 11 stair climb.

COT
World Cup has been great but reminds us to learn new things so a few things to think about as we grow older. 1. Be malleable
2. Do hard things
3. Make new friends
4. 7 is a good number – born in 77, July is 7 th month, 49 is divisible only by 7. And on Americas 250 Birthday 2+5+0=7