Date: 2026-08-04
AO: Watkin Warriors
Q: Baguette ,
PAX: FIFA (F3 The Capital), Cookies, Baguette, Casper (Blue Ridge), The Situation FNGs: None
COUNT: 5
WARMUP: Baguette update this back last my guy
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
45th Birthday workout for D.C
Date: 2026-08-08
AO: Downrange
Q: Slackbot ,
PAX: Hobbyhorse, Slackbot, Dark Chocolate, Smashburger
FNGs: None
COUNT: 3
WARMUP: dark chocolate’s 45 birthday beat down with music bookends and hard work in between THE THANG:
MARY:
ANNOUNCEMENTS:
COT: spread the word about this Jersey Shore AO for the summer
Friday Frisbee
Date: 2026-08-07
AO: Horizon
Q: Poe ,
PAX: Bo, Disco, Sunshine, Trademark, Kodiak, vplaxico, Woody, 3 mile, Lazlo, Poe, Attache’ FNGs: None
COUNT: 11
WARMUP: SSH, LBAC, CP, WMH, IW, mosey to steps
THE THANG: timer is one pax farmer carry 2 coupons down and up the steps while remaining pax perform an exercise
F3 Ultimate light shirts vs dark shirts for remaining time, around 25 minutes
MARY: included with each score
ANNOUNCEMENTS: stair climb coming soon
COT: saw a friend recently whose dad passed away last year. Told me his relationship with his dad never progressed beyond father-son and that resonated with me with my own farher more than I expected. Hope to not replicate that with my own sons.
Fun route and fun tax law facts
Date: 2026-08-09
AO: Social Distance
Q: Popeyes ,
PAX: Magellan, Breach, Wedding Singer, Speedo, Popeyes, Bean Counter FNGs:
COUNT: 6
WARMUP: Endured the shock of having more ruckers than runners THE THANG: 6 miles
MARY: 45 merkins
ANNOUNCEMENTS: there is a pickleball group that meets at 730am a few blocks away on Sundays. Fyi
COT: the federal tax was instituted in 1913 and only impacted 1%-3% of Americans ( it was effectively a billionaire’s tax)
The Sandlot
Date: 2026-08-08
AO: The Sandlot
Q: Tariff ,
PAX: Hard Knox, Hops, Tariff, MixTape, Coxswain, Flat Tire, Klinger, Landscape FNGs:
COUNT: 10
WARMUP:
SSH
Imp-Walkers
Hillbillies
Itty bitty Arm circles
Willie Mayes Hayes
Cherry Pickers
Downward Dog
World’s Greatest Stretch
Cobra Kai
Round 1: DORA (10m)
Timer running the path around the field.
50 Pullups
100 Merkins
150 Mountain Climbers (2 is 1)
Small r – recover
Round 2: Splashpad Ledge
20x Dips
16x Step-ups (IC)
10x Durkins
Small r – recover
Repeat 3x
Round 3: Coupon Circle
20x Coupon: Curls
15x Coupon Thrusters
10x Coupon Toe Taps (IC)
Small r – recover
MARY – 3m
40x LBCs
20x Flutter Kicks
Dirty Dogs 20x each leg
ANNOUNCEMENTS:
sept11stairclimb sign up for the climb or one of the rucks!
the_night_owl has its last workout of the summer on Thursday evening!
COT: You teach best what you must learn. Apply that in what you’re focusing on learning and teach others while you go through the learning process.
F3 The Capital 