Date: 2026-07-23
AO: The-Agency
Q: Trademark ,
PAX: Philly, Trademark, Jabber, Google
FNGs: None
COUNT: 4
WARMUP: 27x Side straddle hop, front straddle hop, windmills, AC, CA, WMH, Michael Phelps, Down Dog, Worlds Greatest, Cobra Kai :snake: THE THANG: Round 1-4: Weoghted Carry 100M, 27x Jump Squats, 27 Mercins. MARY: EMOM—15 Mercins for 10 minutes.
ANNOUNCEMENTS: 9/11 Stair Climb, Ruck and Float.
COT: ‘26 has been great. ‘27 will be better.
Stolen From Myrtle Beach
Date: 2026-07-22
AO: The Farm
Q: Firehead ,
PAX: Trilogy, Firehead, Short-Timer
FNGs: None
COUNT: 3
WARMUP:
Michael Phelps, Don Quixotes, Beet Pickers, Mosey around the fields
THE THANG:
OYO starting with 15x each and decreasing each round:
Sumo squats
Mike Tyson’s
Apollo Onos
Delt lifts?
Derkin
Reverse lunge
Glut Bridge
Bear crawl 25 yards, 25 SSH, Mosey back and repeat -1 count
MARY:
American Hammer, Rosalitas, dirty dogs
ANNOUNCEMENTS:
Trilogy Q for Friday, Short Timer Q for Monday, Sat Ruck TBD
COT:
Greatf that my wife never set up redoing our walkway to house as it would have been destroyed this week by water line replacement.
Horizon
Date: 2026-07-22
AO: Horizon
Q: sticks ,
PAX: vplaxico, Attache’, Bo, Sunshine, Scott Petersen, 3 mile, Kodiak, Woody, Purple Rain, Disco, sticks, DrugBoat FNGs: None
COUNT: 12
WARMUP: DQ, CP, WMH, SSH, DD, CK, WGS
THE THANG: Took a run to Minor’s Hill with some “rest” stops in between to do a variety of exercises. Ran back. Fun had by all. MARY: Boats and Stretching
ANNOUNCEMENTS: N/A
COT: Meditation
Mosey the Neighborhood
Date: 2026-07-22
AO: Ignite
Q: Goldfish ,
PAX: Goldfish, Groundhog, Legacy, Lazlo, Gherkin, Ripcord
FNGs: None
COUNT: 6
WARMUP: the usual
THE THANG: mosey the neighborhood with 7 stops along the way for 5 burpees, 10 merkins, 15 squats
MARY: flutters x15, shoulder taps x15, LBCs x30
ANNOUNCEMENTS: 9/11 stair climb, the_night_owl tomorrow night, Columbia service opportunity 8/1
COT: enjoy summer time memories with family and friends
Just A Two Minute Workout
Date: 2026-07-22
AO: Compound
Q: Slider ,
PAX: Poe, Bean Counter, Monk, Skidoos, Slider, Hightower, citrus, Butterfly FNGs: None
COUNT: 8
WARMUP:
– 20 Side straddle hops
– Cherry Pickers
– Downward Dog
– The usual sequence
– Cobra Kai
– Child’s Pose
THE THANG: Just A Two Minute Workout…
Two minute timer x 20 rounds
Odd Rounds:
– 5 Burpees
– 40m Run
– 10 SSH
– 10 Imperial Walkers
– 10 Merkins
Even Rounds:
– 5 Burpees
– 40m Run
– 10 Squats
– 10 Gas Pumpers
– 10 Coupon Press
MARY: Not today
ANNOUNCEMENTS:
– 9/11 Stair Climb
– Feel free to share others
COT:
– A somewhat ambiguous quote
– “Work hard for hard work”
– I interpret this as saying that you have to put in the effort to expand your knowledge, experience, and capabilities.
– Instead of working hard only to reach an easy life, work hard so you’re capable of taking on even bigger, more meaningful challenges.
– “Far and away the best prize that life offers is the chance to work hard at work worth doing.” – Theodore Roosevelt
ALSO SIDENOTE: I know I am missing HIMs in the backblast. I could remember everyone’s names. I am sorry if I missed you, please feel free to add yourself to the backblast so it counts towards your workouts!!
F3 The Capital 