Date: 2026-08-05
AO: Horizon
Q: Attache’ ,
PAX: 3 mile, Attache’, Skoat, Woody, Kodiak, SPINAL TAP, DrugBoat, Purple Rain FNGs: None
COUNT: 8
WARMUP: Usual stuff, some stretching, arm circles, etc.
THE THANG: Motivators to 9, run the stairs twice, return for 20 merkins, recylce, rinse, repeat MARY: Go around the horn with everyone picking one
ANNOUNCEMENTS: 9/11 stair climb
COT: The late great Lou Holtz said: “When all is said and done, more is said than done.” Be a man of action.
The 801 (jk too much rain so we pivoted to 21 blackjack)
Date: 2026-08-05
AO: Potomac Rising
Q: FIFA (F3 The Capital) ,
PAX: Cookies, FIFA (F3 The Capital), The Situation, Dash-o, Pillow Talk FNGs: 1 Pillow Talk
COUNT: 5
WARMUP:
SSH
IWS
LBAC
Merkin
MP
Down Dog
GSE
WM
CP
WMH
THE THANG:
21 blackjack merkins/squats run in between each set
MARY:
BBS
LBC
AH
FM
ANNOUNCEMENTS:
9/11 stair climb
COT:
Explaining the point of F3 and reiterating its importance
Ignite
Date: 2026-08-05
AO: Ignite
Q: Ripcord ,
PAX: Goldfish, Lazlo, Kodak, Landscape, V8, East Wing, Ripcord FNGs: None
COUNT: 7
WARMUP: Moved to parking garage; mobility warm-up (lower body); mobility warm-up (upper body)
THE THANG:
Stage 1:
Modified “Cindy”
15min AMRAP:
5x Blockies
10x Merkins
15x Air Squats
*One person always running up the garage ramp
Stage 2:
20x Coupon Curls
Run lap in the rain
20x Coupon Press
Run lap in the rain
10x CC / 10x CP
Run lap in the rain
MARY:
30sec “hollow rocks”
20x IC Freddie Mercuries
2min Corpse Pose
ANNOUNCEMENTS: 9/11 Stair Climb!
COT: Variety is the spice of life – leave your comfort zone, try new things, expand your thinking. Harder to do as you get older, but necessary for growth.
Leapfrog
Date: 2026-08-05
AO: Compound
Q: Sunny ,
PAX: Skidoos, Poe, Monk, Roddick, Sunny
FNGs: None
COUNT: 5
WARMUP: SSH, WMH, IW, HB, Inchworm to merkins, WGS, Down Dog, Cobra Kai, Mosey
THE THANG: Partner Up. One PAX does a motion exercise 10 yards out, while the other does a stationary exercise. The PAX in motion moves past the stationary PAX by 10 yards, and move your way down the field.
Stationary Exercises:
Plank Hold
Big Boy Sit-ups
Curls
Squats
Incline Mountain Climbers
Flying Squirrels
Merkins
Moving Exercises:
OH Carry
Farmers Carry
Karaoke
Frankensteins
Reverse Lunges
Lunges
MARY: yes
ANNOUNCEMENTS: Sep 11 stair climb and overnight ruck
COT: Stop to smell the roses
The Patriot
Date: 2026-08-05
AO: The Patriot
Q: Big Short ,
PAX: Tea Party, Primanti, Booking, Wedding Singer, Craigs List, Moderator, SAAS, Big Short, Piano Man, Hops, Legacy, CableGuy, Tax Guy FNGs: None
COUNT: 13
WARMUP: Mosey to the main entrance of YHS for some cover from the rain.
THE THANG: HIIT-style workout with three sets. Each set consisted of three exercise(s), performed for 45 seconds, with 15 seconds of rest between exercises. The exercises were done three times. Set 1:
– 10 mercans and 3 air presses, repeat
– 10 Freddie mercuries and 3 penguin crunches, repeat
– 20 dips and 3 air presses, repeat.
– Repeat the above two times (three rounds in total)
Set 2:
– Coupon curls
– 10 low rows and 5 coupon swings, repeat
– Bonnie Blairs
– Repeat the above two times (three rounds in total)
Set 3:
– 10 overhead presses and 10 coupon squats, repeat
– 10 flutter kicks and 10 toy soldiers, repeat
– 10 shoulder taps and 10 mountain climbers, repeat
– Repeat the above two times (three rounds in total)
MARY: N/A
ANNOUNCEMENTS: 9/11 stair climb
COT: Everyone who has come to the Patriot has contributed in some way to making this richer for everyone.
F3 The Capital 