Author: willhlaw

Date: 2026-08-02
AO: Mother Ruckers
Q: East Wing ,
PAX: Sunshine, East Wing, Poe
FNGs:
COUNT: 3

WARMUP: Not particularly

THE THANG: 3.5 mile out and back — up the Falls Church Pyranese (West St)

MARY: 20 ruck-on merkins

Date: 2026-08-01
AO: Downrange
Q: Gherkin ,
PAX: Gherkin, Worldwide, Frodo, Lay Up
FNGs: 1 Lay Up
COUNT: 4
A

Date: 2026-07-05
AO: Monthly Challenge
Q: Hobbyhorse ,
PAX: citrus, Hobbyhorse, Gherkin, Kodak, Lazlo, East Wing, Goldfish FNGs: None
COUNT: 7
WARMUP: pickup a TripTik or log on to Mapquest
THE THANG: exercise somewhere you aren’t
MARY: follow breadcrumbs home
ANNOUNCEMENTS: new friends made
COT: when I started f3 I wasn’t in any shape and felt like an imposter being out here. I started to frequent the smaller AOs because I thought I’d be less likely to be called out for falling behind in a smaller group. I eventually figured out how misguided that was bc everyone here — everyone — is so welcoming and friendly to all types. And there is nothing to ashamed about in our fitness journey because we are outside at 530am improving ourselves.
Lots of winners this month; everyone who got out there and explored AOs. And highest recorded scores go East Wing and Gherkin Great job everyone! (And tag yourself in if I missed you and you scored any points in the challenge)

Date: 2026-07-31
AO: Sparta
Q: Atlas ,
PAX: Nano, Peanuts, Atlas, Dunder
FNGs: None
COUNT: 4
WARMUP
SSH; Will may hays; cherry pick; arms circles; copperhead squats; world greatest stretch

THE THANG
Compounding exercises. Add the previous exercises to each round. Run to the other end and perform a burpee.
Ankle grinder 10
Gorilla squats 20
Toy soldier 30
Lunges (half forward, half backward) 40
lateral plank up and down (25 on each side) 50
Flutter kicks 60

MARY: Run a lap and stretching
ANNOUNCEMENTS: Book club at Nano’s place August 12
COT: A message of encouragement can go a long to boost confidence and self-esteem

Date: 2026-07-31
AO: The Patriot
Q: 2 percent , CornerKick
PAX: Jag, Hops, CornerKick, Peaches, Hard Knox, Hobbyhorse, Big Short, Smokey, Craigs List, 2 percent, Primanti, Rim Fire, Cheese Steak FNGs: None
COUNT: 13
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Don Quixote’s, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch, 45 Second OYO Stretch

THE THANG:
4×400 for time

3 rounds of Hill Sprints while partner does 10 Alternating Shoulder Taps & 10 Flutter Kicks IC

Back to the track for1 lap, Ricky Bobby style

2 rounds of Mountain Climbers IC 10

2 rounds of Seated Calf Raises 20

MARY: 2 rounds in the The Danish Torture Chamber (aka Copenhagen Plank -10 second hold each side)

10 Box cutters

ANNOUNCEMENTS: 9/11 Stair Climb, Coffee Mondays, Ruck ‘n Float, Iron Pax is coming

COT: “I am not a perfectionist, but I like to feel that things are done well. More important than that, I feel an endless need to learn, to improve, to evolve, not only to please the coach and the fans but also to feel satisfied with myself. It is my conviction that there are no limits to learning and that it can never stop, no matter what our age.” Cristiano Ronaldo