Author: willhlaw

Date: 2026-08-19
AO: Potomac Rising
Q: Cookies ,
PAX: Promoter, John Kluge, Cookies, FIFA (F3 The Capital), 120, Dash-O, Jacob Hedges, Breadsticks, Katie Texas FNGs: None
COUNT: 9
WARMUP
– SSH x20
– Imperial Walkers x15
– Windmills x10
– Merkins x10
– Squats x15
– Mountain Climbers x20
– Mosey to the basketball court

THE THANG
Bad Decision Ladder
Complete the entire list each round, adding one new bad decision each time: R1: 5 Burpees
R2: +10 Merkins
R3: +15 Squats
R4: +20 LBCs
R5: +25 Mountain Climbers
R6: +30 Walking Lunges
R7: +35 Shoulder Taps
R8: +40 SSH
After every completed round, take one hard lap around the basketball court. Burpees were done on the Q’s down count. Everything else OYO.

Partner Work — “It Seemed Like a Good Idea”
Partner 1 ran basketball-court shuttles while Partner 2 worked. Switch each shuttle and continue toward team totals: – 50 Hand-Release Merkins
– 100 Bonnie Blairs
– 150 Flutter Kicks
– 200 Squats

Final Bad Decision — Burpee Ladder
We used the basketball court to progressively increase the run: 1 Burpee → sprint ¼ court and back
2 Burpees → sprint ½ court and back
3 Burpees → sprint ¾ court and back
4 Burpees → sprint full court and back
Return → 5 Burpees to finish
That took us essentially to time.

MARY
None. The final burpee ladder took us to the finish.

ANNOUNCEMENTS
9/11 Stair Climb — F3 The Capital’s annual Lincoln Memorial Stair Climb. Event info/signup:
https://f3thecapital.com/9-11-stair-climb/

IronPAX Challenge — Sign up and get ready for September.
Registration:
https://ironpax.f3greenwood.org/

Roster / tracker:
https://docs.google.com/spreadsheets/d/1urhOXcFCui6HvB9vM_XN65F8p7szgmkRVsnEdQanFxA/edit?gid=0#gid=0

COT
No formal COT.
Brony shared a reflection from his Freestate workout the day prior about his transition out of the National Guard and the realization that sometimes you don’t know how much you truly love or value something until it’s gone.
The people, purpose, routine, and sense of belonging can become part of us without us fully recognizing it until we’re on the other side of that chapter.
A good reminder to appreciate the communities, relationships, and sense of purpose we have while we still have them.

Date: 2026-08-19
AO: The Driveway
Q: Prestige ,
PAX: Roulette, Prestige, Flux, Lazlo
FNGs: None
COUNT: 4
WARMUP: SSH
IWkers
HillB’s
IBAC
Air press
WMH
CP’s
Down dog
Dead bug
Bird dog

THE THANG:
5 swing, 5 squat, 5 press warmup
6 swing-squat-press
Carry
6 swing-squat-press
Carry
6 swing-squat-press
Carry
6 swing-squat-press
Carry
2x:
6 Row (two handed)
6 Thruster
6 Around the world
KB pull throughs

MARY:
Copenhagen plank
Peter Parker
Penguins
Bridge
ANNOUNCEMENTS: 911 stair climb, TG10
COT: Life is best lived healthy; sometimes fun to enjoy an occasional indulgence

Date: 2026-08-19
AO: The Farm
Q: Trilogy ,
PAX: Trilogy, Gary Weimeno, Squatter
FNGs: None
COUNT: 3
WARMUP:
SSH
Arm Circles
Imperial Walkers
Don Quixotes
Willy Mays Hayes
THE THANG:
Pyramid at 5x / 10x / 15x / 20x
– SSH IC
– Merkins on down
– Grady Corn IC
– Squats on down
– Mountain Climbers IC
– Michael Phelps IC
with Bear Crawls and Mosey between levels

MARY:
Tempo LBC
Rosalitas
Flutter Kicks
Plank Hold
ANNOUNCEMENTS:
Infinity Q on Friday
Saturday Ruck at 7:00
COT:
Donating blood to give back.

Date: 2026-08-19
AO: The Aerie
Q: Lonestar ,
PAX: Stewie, Rifleman, Lonestar
FNGs: None
COUNT: 3
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
4 sets adding 5 seconds or 2 reps to each
Hang 30 seconds (increase by 5 each lap), 20 merkins (+2), 30 second balls to walk (increase by 5 each lap) & 20 squats (+2 each lap). Mosey a 400 MARY:
ANNOUNCEMENTS:
COT:

Date: 2026-08-18
AO: The General
Q: Tariff ,
PAX: Lazlo, Flux, Robo, Tariff, Prestige, SAAS, Gherkin, Roulette, Hard Knox, Landscape FNGs:
COUNT: 10

Warm-up
SSH
Imp-Walkers
Hillbillies
Micheal Phelps
Willie Mayes Hayes
Cherry Pickers
Downward Dog
World’s Greatest Stretch
Cobra Kai

Round 1: DORA
Timer running to the other end zone and back
100 Merkins
150 Squats
200 Calf Raises
Small r – recover

Round 2: Stairs and Walls
25x Dips
20x Step-ups (IC)
30 second wall sits with Calf Raises
Repeat 3x

Round 3: Coupon Circle
30x Coupon Curls
15x Coupon Swings
10x Around the world

MARY
39x LBCs
20x Flutter Kicks
Dirty Dogs 20x each leg

CoT – Learning new things can be humbling. I recently took up golf lessons and my own frustrations in learning the basics gave me great perspective on how my oldest daughter feels when she quickly gets frustrated with learning new things like riding a bike or playing soccer. This is helping me in how I handle responding to her frustrations and coaching her.

You’re never too old to expose yourself to those frustrations of learning something new. So get out there and try something new to remind yourself how hard it can be when you’re trying to become competent in a new skill.