Author: willhlaw

Date: 2026-08-11
AO: FreeState
Q: Dungeon Master ,
PAX: Cannoli, Horshack, Dungeon Master, Mumford
FNGs: None
COUNT: 4
WARMUP:
– SSH x15 IC
– Swingbillies x15 IC
– Carolina Dry Docks x15 OMC
– SSH x10 IC
– Hillbillies x15 IC
– Michael Phelps x10 IC
– Seal Claps x10 IC
– Arm circles x10 IC
– Hairy Rockettes x10 IC
– Windmills x15 IC
– Willie Maes 10 count hold x4
– Cherry Pickers x15 IC
– Mosey – GET COUPON AND/OR COUPON FRAGMENT
THE THANG:
– SET 1
– Curls OMC x20, x20, x30
– Slow bent over rows OYO x20, x20, x30
– Slow squats OMC x15, 15, x15
– Slow deadlift OMC x15. 2nd and 3rd sets: Skull crushers x15, x15 – Mosey OR Count down – say “F3” at 3
– REPEAT x2
– SET 2
– Calf Raises OMC x15
– Chair Sit IC x15
– Wall push-offs OYO x15. 2nd and 3rd sets: Rifle carry in parking lot – Squats against wall OYO x15
– Mosey OR Count down – say “F3” at 3
– REPEAT x2
MARY:
– LBC x 15 IC
– Protractor (5-6 angles, 5 count hold each)
– X-factors x10 IC

ANNOUNCEMENTS: 9/11 climb
COT: pilgrimage highlights – how my daughter has grown

Date: 2026-08-11
AO: Watkin Warriors
Q: Cookies ,
PAX: FIFA (F3 The Capital), Cookies, Sabre (F3 Mt Airy, MD), Baguette, The Situation, Mechanic, V-for-Vendetta FNGs: 1 V-for-Vendetta
COUNT: 7
WARMUP
– Side Straddle Hops x20 IC
– Windmills x10 IC
– High Knees — 30 sec
– Butt Kickers — 30 sec
– A-Skips
– B-Skips
– C-Skips
– World’s Greatest Stretch — 10 sec each side
– Calf Pedals
Finished with a 1-lap sprint to seed the relay teams — first paired with last, second with second-to-last, etc. THE THANG
Full-Body Relays
At home base, complete the assigned exercise, run one full lap of the Watkins Mill track, return and tag the next runner. Race 1 — Deconstructed Burpee
– 20 Squats
– 20 Squat Thrusters
– 20 Merkins
– 20 Jump Squats
Race 2 — Legs
– 20 Alternating Lunges
– 20 Smurf Jacks
– 20 Monkey Humpers
– 20 Air Dramas
Race 3 — Core / Mary
– 30 LBCs
– 30 American Hammers
– 30 Flutter Kicks
– 30 Heels to Heaven

Finisher: 3 sets of max-quality pull-ups for all PAX.
Count: 7 PAX.
ANNOUNCEMENTS
– 9/11 Stair Climb: F3 The Capital’s annual event at the Lincoln Memorial, with PAX climbing the steps 24 times in remembrance of the 110 flights climbed by first responders on September 11.
– IronPAX Challenge: F3’s “You vs. You” challenge, traditionally four standardized weekly workouts during September intended to test PAX against a common standard.
– GTE-74 Blue Ridge: September 25–27 in the Leesburg area. A Growth Training Exercise focused on hands-on leadership development, physical challenge, and fellowship. CIRCLE OF TRUST
No specific COT message today.
Welcomed one FNG, Hamza, who was named V for Vendetta.

Date: 2026-08-06
AO: The Highlands
Q: Katniss ,
PAX: Hard Knox, Katniss, Tax Guy, Jag, Short Timer (Matt McCann) FNGs: None
COUNT: 5
WARMUP: stretching and stuff
THE THANG: the Pax got ready for NFL season with a lot of cone drills, some squats and merkin varieties, and some TD bombs MARY:
ANNOUNCEMENTS: 9/11 stairclimb soon
COT: highs and lows

Date: 2026-08-09
AO: Mother Ruckers
Q: Jag ,
PAX: Poe, Sunshine, East Wing, Kodiak, Jag, Hightower, Kodak FNGs:
COUNT: 7
THE THANG: 3.7mi ruck
MARY: 25 ruck-on merkins
ANNOUNCEMENTS: none
COT: coffee at Northside

Date: 2026-08-10
AO: The Patriot
Q: Hops ,
PAX: Hops, CableGuy, citrus, Trademark, Moderator, Wedding Singer, Shake ‘n’ Bake, Deliverance, Big Short, Lazlo, Bone, Strange Brew, Flipper, Smokey, Cheesesteak, Tea Party FNGs: None
COUNT: 16
WARMUP: Nothing new
THE THANG: 5 rounds of 5 burpees, 5 merkins, 5 mountain climbers IC, 5 squats, 5 jump squats.
5 rounds of 10 overhead coupon press, 10 coupon curls, 10 coupon rows, 10 goblet squats. 5 rounds of 20 Bobby Hurleys, 15 derkins, 10 American hammers IC. 5 rounds of 10 coupon toe taps IC, 10 coupon swings.
1 round of 50 side straddle hops IC.
MARY: 50 LBC, 30 flutter kicks IC, 30 penguin crunches IC, 20 dirty dogs, 20 donkey kicks, 20 dirty donkeys ANNOUNCEMENTS: 9/11 stair climb, coffeeteria Mon & Fri in Aug!
COT: YHC’s children went off to sleep-away camp for the first time. Parenting is a grind and you catch yourself wishing for a little peace and quiet. The moment I went back to a quiet house I realized how incredibly much I miss them. It is a harsh reminder of how fast the clock is ticking and to appreciate time with with our families while we have it. Lean into the chaos and be present.