Date: 2026-08-14
AO: Sparta
Q: Peanuts ,
PAX: OnlyFans, Dunder, Monk, Peanuts, Drano, Half-Caf; Alcatraz FNGs: None
COUNT: 6
WARMUP: Yes
THE THANG: ran the bleachers with dips, incline merkins, and stripper pole squats mixed in MARY: ring of fire
ANNOUNCEMENTS: 911 stair climb
COT: it was profoundly unmemorable
Circle the jerk
Date: 2026-08-18
AO: Watkin Warriors
Q: FIFA (F3 The Capital) ,
PAX: Cookies, FIFA (F3 The Capital), The Situation, Fall Guy, Fall Guy, Stall Guy FNGs: 2 Fall Guy, Stall Guy
COUNT: 5
WARMUP:
25 SSH IC
15 imperial walkers IC
10 squats jumps SC
10 merkins IC
10 Cherry pickers IC
WMH for a while each side
THE THANG:
Round 1:
“Center” pax: 10 burpees 10 pull ups 10 dips
Circle pax:
5 burpees / AMRAP merkins
5 burpees / AMRAP squats
5 burpees/ AMRAP LBC
5 burpees / low plank
5 burpees / AMRAP SSH
4 laps, 1 Mosey, 1 run, 1 mosey, 1 run on last lap bear crawl from last curve to finish
Round 2
Center pax: 10 squat jumps, 20 merkins
Circle pax:
5 squat jumps/AMRAP plank jacks
5 squat jumps/AMRAP high knees
5 squat jumps/AMRAP thrusters
5 squat jumps/AMRAP SSH
4 laps, 1 Mosey, 1 run, 1 mosey, 1 run on last lap bear crawl from last curve to finish
Round 3 “sprint round”:
Center pax: 5 burpees 5 pull ups 5 dips
Circle pax:
3 burpees / AMRAP merkins
3 burpees / AMRAP squats
3 burpees/ AMRAP LBC
3 burpees / AMRAP SSH
2 laps, 1 Mosey, 1 run, bear crawl from last curve to finish
MARY:
10 BBB SC
10 scissors IC
10 Freddie Merkury IC
ANNOUNCEMENTS:
9/11 stair climb
Ironpax challenge upcoming in Sept
COT:
In relationships of any kind the key is willingness to talk. As men we tend to avoid talking. Don’t! It can and will make the difference!
Oldman Soccer
Date: 2026-08-18
AO: Oldman Soccer
Q: citrus ,
PAX: Fish Fry, Vila, Jenner, citrus, Breach
FNGs: None
COUNT: 5
2 small sided games
Atlantis – Tue
Date: 2026-08-18
AO: Atlantis
Q: Forceps ,
PAX: Deflator, Dairy Free, Palmetto, Forceps, Hammer
FNGs: None
COUNT: 5
WARMUP: Good Mornings, Cherry Pickers, Willy Mays Hays, Arm Circles, Hillbillies, Outlaws THE THANG: mosey to the park for 2 sets of 10 Step ups, Dips and Erkins
Mosey to the rocks
10 in cadence Curls, Overhead Tri, Rutrows, Wonder Bras, Trunk twists, Salt and Pepper Shakers, Press and Skull Crushers Rinse and repeat
Mosey to the stadium stairs
2 sets of 10 ATMs- Alternating shoulder tap planks, Tempo Merkins, standard Merkins. Running stairs in between each exercise.
Mosey to bridge
Aiken Legs – 10 in cadence
Squats, Step Ups, Lunges and Split Jacks
Mosey to COT
MARY:
1 set of 8 Double Shot of Jackies (8 is enough), V-Ups, LBCs, Heal Taps, 30ct chill cut planks,
Round the horn abs each PAX calls an exercise
Heals to Heaven, Freddie Mercuries, LowSlowFlutter, Hello Dollies, Rope Climbers, and a few more
ANNOUNCEMENTS: 911 stair climb 4:15 AM
COT: On God’s Time
A man walked to the top of a hill to talk to God.
The man asked, “God, what’s a million years to you?” and God said, “A minute.”
Then the man asked, “Well, what’s a million dollars to you?” and God said, “A penny.”
Then the man asked, “God….can I have a penny?” and God said, “Sure….in a minute.”
Message- when the storms of life are difficult and you feel like you may break under the pressure stay in prayer, stay strong, vigilant and keep the faith as God’s timing isn’t always our timing.
Coupon Stations
Date: 2026-08-18
AO: Delphi
Q: Pop Fly ,
PAX: Pop Fly, Rocket, Dunder, Hoolihan, Nano, Peanuts, Pole’er, Blue Steel FNGs:
COUNT: 8
WARMUP: Stretching – the good kind
THE THANG: Coupon Stations. 8 stations, 50 seconds work, 15 seconds recovery. Short mosey after sets 1 and 2. 3 sets total – Crossover merkins with medicine ball
– Kettlebells horizontal hold
– Curls
– Cactus squats
– Double cinder block incline Merkins
– Overhead press
– Coupon lunge
– Big boy sit-ups with coupons
MARY: No
ANNOUNCEMENTS: 9/11 Stair climb
COT: A reminder not to say “back in my day” when dealing with your kids. Because frankly, you don’t remember. You think you remember, but you really don’t.
F3 The Capital 