Author: willhlaw

Date: 2026-09-08
AO: The Admiral
Q: Katniss ,
PAX: Katniss, Launderer, Amish
FNGs: None
COUNT: 3
WARMUP: stretching and stuff
THE THANG: the Pax played four corners, working different areas of the body at each stop MARY:
ANNOUNCEMENTS: 9/11 stairclimb
COT: a prayer for the kids and teachers at our middle school site

Date: 2026-09-08
AO: The General
Q: 2 percent ,
PAX: Boardwalk, 2 percent, Trademark, Roulette, Summit, Hard Knox, Hops, citrus, @SaigonSam FNGs: None
COUNT: 9
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Itty Bitty Arm Circles; Moroccan Nightclubs; Don Quixote’s; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch, 30 second OYO Stretch.

THE THANG: 5 ROUNDS of the below exercises on the football field. In between each round we went to the Pull Bar.

ROUND 1 — 10-YARD LINE
– 10 Spider-Man merkins
– 10 squats
– 10 flutter kicks
– 10 mountain climbers
– 10 pull-ups each (conveyor belt) *
– *WHILE WAITING FOR THE BAR
– 10 dips
– 10 air squats

ROUND 2 — 20-YARD LINE
– 10 Spider-Man merkins
– 10 squats
– 10 flutter kicks
– 10 mountain climbers
– 10 pull-ups each (conveyor belt) *
– *WHILE WAITING FOR THE BAR
– 10 dips
– 10 air squats

ROUND 3 — 30-YARD LINE
– 10 Spider-Man merkins
– 10 squats
– 10 flutter kicks
– 10 mountain climbers
– 10 pull-ups each (conveyor belt) *
– *WHILE WAITING FOR THE BAR
– 10 dips
– 10 air squats

ROUND 4 — 40-YARD LINE
– 10 Spider-Man merkins
– 10 squats
– 10 flutter kicks
– 10 mountain climbers
– 10 pull-ups each
– *WHILE WAITING FOR THE BAR
– 10 Shoulder Taps (IC)
– 10 American Hammers (IC)

ROUND 5 — 50-YARD LINE
– 10 Spider-Man merkins
– 10 squats
– 10 flutter kicks
– 10 mountain climbers
– 10 pull-ups each (conveyor belt) *
– *WHILE WAITING FOR THE BAR
– 10 Shoulder Taps (IC)
– 10 American Hammers (IC)

MARY: 50 second Low Plank, 50 Nolan Ryan’s

ANNOUNCEMENTS: IPC Week 1 9/9 at thepatriot 0520 start time, 9/11 Stair Climb on Friday 0400, O/N and Columbia Marina Ruck

COT: YHC admitted that he struggled with the idea of turning 50. Sadly, as a serial procrastinator, it was the one thing he could not continue to defer. Last night the lightbulb finally went off while out to dinner with the family. A parade of octogenarians rolled (some of them literally) through the restaurant. Busted hips, canes, wheelchairs, oxygen tanks – a stark reminder of what is yet to come. But for now, a choice to live more in the moment, while the physical capacity is still here. Because let’s face it, the mental capacity was gone a long time ago :slightly_smiling_face: Thank you to everyone in F3 for helping YHC celebrate this milestone.

Date: 2026-09-08
AO: Watkin Warriors
Q: Cookies ,
PAX: FIFA (F3 The Capital), Cookies
FNGs: None
COUNT: 2
WARMUP
● Side shuttle hops
● High knees
● Butt kickers
● Windmills
● Michael Phelps
● Push-ups
● Squats
● Stretching OYO

THE THANG
FitnessGram PACER Test
● Full 20-meter PACER
● Cookies: 69 laps
● FIFA: 70 laps
● On failing out: 5 burpees, 10 push-ups, 10 squats
● Then moved straight into the next block

Partner Dora — PACER Lap Counter
Switch every 10 PACER laps until all reps were complete:
● 100 Push-ups
● 100 Squats
● 100 Coupon Curls
● 100 Coupon Overhead Presses

Shuttle Circuit — 2 Rounds
20 meters out / 20 meters back:
1. Run out / run back
2. Bear crawl out / run backward back
3. Side shuffle out / side shuffle back
4. Broad jumps out / walking lunges back
5. Sprint out / sprint back
Repeat entire circuit ×2.

MARY
● 5 minutes of abs

COT: N/A

ANNOUNCEMENTS: IronPax tomorrow at potomac-rising

Date: 2026-09-08
AO: Delphi
Q: Pop Fly ,
PAX: NOAA, Toolbox, Obadiah, Atlas, Hoolihan, Drano, Rocket, Pop Fly, OnlyFans FNGs:
COUNT: 9
WARMUP: Yes
THE THANG:
Tabata – 9 rounds / 3 sets. 50 seconds on /10 seconds off
MARY: 10 Rds of The Motovator
ANNOUNCEMENTS: sept11stairclimb
COT: The more you put into something, the more you get in return.

Date: 2026-09-02
AO: The Bullpen
Q: Trolley ,
PAX: Trolley, Peloton, Peanuts
FNGs:
COUNT: 3
WARMUP:
Side Straddle Hops
Arm Circles — small and big, forward and backward
Imperial Walkers
Don Quixotes
Hillbillies
Downward Dog
Cobra Kai

THE THANG:
Round 1 – Dora
Partner up. One PAX ran to the far end of the field and back while the other PAX worked with the coupon. Flapjack. Goblet Squats
Kettlebell Swings
Three rounds total, with Wall Sits between rounds.

Round 2 — Baseball Diamond
>From home plate to first base:
Murder Bunnies to first → Farmer Carry back
Bear Crawl to first → Lunge Walk back
Coupon Lunges to first → Farmer Carry back
Two rounds, with Wall Sits between rounds.

Round 3 – Dora
Back to Dora. One PAX ran to the far end of the field and back while the remaining PAX alternated: Mountain Climbers
Burpees
Flapjack until time.

MARY:
Freddie Mercurys, Flutter Kicks, etc

ANNOUNCEMENTS: 9/11 stairclimb

COT:
Genesis 1:1–2 describes the earth at creation as “a formless void,” with darkness over the deep, before God begins bringing order and form to creation.
We reflected on our own need for order and form. Without intentional structure, discipline, and priorities, our lives tend toward chaos. We need rhythms and practices that give shape to our days and help us become the men God calls us to be.
Our fitness is part of that. So are our families, work, relationships, faith, and use of our time. Discipline gives form to what otherwise becomes formless. Order out of chaos. Form out of formlessness.
Ended in prayer