Author: willhlaw

Date: 2026-08-14
AO: Terrapin Station
Q: citrus ,
PAX: 2 percent, Lazlo, East Wing, Robo, V8, citrus, Breach, Ripcord, Flipper FNGs: None
COUNT: 9
WARMUP: tempo squats, IW, hillbillies, tempo squats, OH press, arm circles, OH press, down dog, world’s greatest stretch THE THANG:
Round 1: 20x B.O.M.B.S., rifle carry + farmer’s carry
Round 1: 15x B.O.M.B.S., rifle carry + 2 farmer’s carry
Round 1: 10x B.O.M.B.S., rifle carry + 3 farmer’s carry
Round 1: 5x B.O.M.B.S., rifle carry + 3 farmer’s carry
Round 1: 5x S.B.M.O.B., rifle carry + 2 farmer’s carry
Round 1: 10x S.B.M.O.B., rifle carry + farmer’s carry

B.O.M.B.S. = Burpees, Coupon OH Press, Merkins, Big Boi Situps, and Coupon Squat
S.B.M.O.B. = same exercises in reverse, and also reverse the starting position (e.g., start the squat from the bottom and call the “ups”)

MARY: Flutters, LCBs

ANNOUNCEMENTS: 9/11 stair climb (sept11stairclimb) / Grunt in Nov (thegrunt)

COT: Stay in the moment.

Date: 2026-08-14
AO: The Patriot
Q: CableGuy ,
PAX: Legacy, Boardwalk, Waterboy, Jag, Smokey, Rim Fire, CableGuy, Craigs List, Tax Guy, Primanti, Booking, Moderator, Big Short FNGs: None
COUNT: 13
WARMUP: SSH, AP, IW, HB, MP, CP, WMH, DD, CK
THE THANG: Split into two teams alternating reps and travel, working through 100 reps of a few exercises. All Pax did all reps, totaling 500. Sequence was: R1: Burpees, Farmer’s Carry
R2: Curl, Rifle Carry
R4: Merkin, Shoulder Carry
R5: Flutter Kick (IC), Rifle Carry
R6: Low Row, Farmer’s Carry
MARY: None
ANNOUNCEMENTS: 9/11 stair climb, Monday coffeeteria through August
COT: YHC taking his second and final kid to college today. All the feels. Necessary transitions still hurt a little. Thanks for being with me this morning!

Date: 2026-08-14
AO: The Farm
Q: Trilogy ,
PAX: Firehead, Squatter, Trilogy, Buffalo
FNGs: None
COUNT: 4
WARMUP:
SSH
Arm Circles
Hillbillies
Mosey
THE THANG:
10 reps, run 40 yards, 10 reps, run 40 yards, etc to 50 reps – Merkins
– LBCs
– Seal Jacks
– Squats
– Flutter Kicks
– Plank Jacks
– Side Straddle Hops
– Monkey Humpers
– Mountain Climbers

MARY:
Side Crunches
Dirty Dog, with a kick
Air Overhead Press
ANNOUNCEMENTS:
Saturday Ruck
Squatter to Q Monday unless someone else takes it
COT:
Enjoying life and F3 is a part of that.

Date: 2026-08-14
AO: Rec League
Q: Cookies ,
PAX: Cookies, Splash, Promoter, Dash-O, FIFA (F3 The Capital), Baguette FNGs: None
COUNT: 6
WARMUP:
20 SSH IC, 10 Windmills IC, 10 Imperial Walkers IC, 30 sec High Knees, 30 sec Butt Kickers, World’s Greatest Stretch, then mosey to the track. THE THANG:
THE FLOOR IS LAVA — 4 laps around the PCC track. One PAX rifle-carried the sandbag while the rest of the PAX hard-ran to the next approximate corner. At each corner, the runners performed a PAX-selected/caller-led exercise until the sandbag carrier caught up. Once the carrier arrived, the bag rotated to the next PAX and the group repeated the process to the next corner. If the sandbag was dropped or came down before the transition point, the entire PAX completed 5 burpees together and the bag rotated early.
DORA 1-2-3 — Pairs worked together to complete 100 Merkins, 200 Squats, and 300 LBCs. Partners alternated work while the other held the designated recovery position: Al Gore during Merkins, Front Leaning Rest/plank during Squats, and Al Gore during LBCs. MARY:
Ring of Fire with all 6 PAX.
ANNOUNCEMENTS:
Freedom Ops GTE-74 — upcoming F3 leadership/ruck training event. IronPAX Challenge — F3’s annual “you vs. you” fitness challenge.
9/11 Stair Climb — annual memorial climb honoring the 343 firefighters lost on 9/11. COT:
No formal message today. Closed out together as a group.

Date: 2026-08-14
AO: The Bullpen
Q: Trolley ,
PAX: Trolley
FNGs:
COUNT: 1
WARMUP: ssh, iw, wmh, etc
THE THANG:
Rotation of coupon workouts, merkins, ssh, and step ups, ending in a mosey x 3 MARY:
ANNOUNCEMENTS:
COT: “Keep alert, stand firm in the faith, be courageous, be strong.” 1 Corinthians 16:13