Author: willhlaw

Date: 2026-10-11
AO: Mother Ruckers
Q: East Wing ,
PAX: East Wing
FNGs:
COUNT: 1

WARMUP: Discuss the lovely weather.

THE THANG: 3.6ish mile rainy SOLO ruck – out and back on the W&OD.

MARY: 30 OH pack press

ANNOUNCEMENTS: none

COT: Discuss with the runners how some ruckers have highly sensitive skin and even a small bit of rain can deter them from stepping outdoors. It’s really best if they sleep in on Sundays, as was demonstrated today. 😎

Date: 2026-10-10
AO: Capital Montessori Kettlebell Club.
Q: Play-Doh ,
PAX: Moderator, Roulette, Flux, Play-Doh
FNGs: None
COUNT: 4
WARMUP:

IW, HB, WMH, Air Goblet Squats, MO, IYTWs, Scapular Push-Ups, :kettlebell:Deadlifts, Hinge Jumps

THE THANG:

– 12 Rounds :kettlebell: swings EMOM

– 3 Rounds Reverse Ladders
– 3, 2, 1 L, RRow, Clean (once), Squat, Press, Squat

– Loaded Carries

MARY:

Windshield Wipers, Figure 4s

ANNOUNCEMENTS:

The Grunt & Old Rag

COT:

Sometimes when parenting you need to give events time to unfold, resisting the urge to react based on fear, anxiety, and first impressions.

:coffee: and :cake: (muffins :yum:):

Thanks Flux!

Date: 2026-10-09
AO: Horizon
Q: Disco ,
PAX: Skoat, Bo, Disco, 2020, sticks, 3 mile, DrugBoat, Attache’, Woody, SAAS, Kodiak, Shake ‘n’ Bake FNGs: None
COUNT: 12
WARMUP: imp walker, hillbilly, moroc nite club, Abe vigoda, WGS, oyo THE THANG: carry blocks to the climb.
Merkins, Climb gym to top and down, coupon squats, climb gym to top and down, curls.
To stairs: exercise at top of stairs, down stairs, Merlin of choice at bottom, back Up stairs. Repeat 7x.
MARY: half of group does mary, other half runs stairs down and up. Flapjack. ANNOUNCEMENTS: Grunt
COT: Soundtrack: Southrrn Rock.
5th anniversary of f3 for Disco:

Life is short, and we do not have much time to gladden the hearts of those who travel the way with us. So: be swift to love, and make haste to be kind. And the blessing of God, who made us, who loves us, and who travels with us, be with you now and forever. Amen.

Date: 2026-10-09
AO: Atlantis
Q: Hammer ,
PAX: Hammer, Teenager
FNGs: None
COUNT: 2
WARMUP: None
THE THANG: 3 mile jog and chat; basic calisthenics on the back end (merkins, squats) MARY: jacknifes, side planks, freddy mercs, Heels-to-heavens
ANNOUNCEMENTS: Grunt. Football game Saturday before Thanksgiving. 2F happy hour in Dec COT:

Date: 2026-10-10
AO: The Sandlot
Q: Rim Fire ,
PAX: The Tulip, Deliverance, Trademark, Klinger, Forceps, MixTape, Rim Fire, Gherkin, Hard Knox, DrugBoat, Hops, Shake ‘n’ Bake, Menace FNGs:
COUNT: 13
WARMUP: SSH, IW, HB, MP, LBAC, TW, WMH, DD, HS, NWGS, WGS, CC THE THANG: A shot at perfection
10 yard bear crawl
10 blocks
10 overhead press
10 curls
10 low rows
10 coupon squats
10 Bonnie Blairs (2 is 1)
10 merkins
10 big boys
10 flutter kicks IC
MARY: Integrated with the workout as the last 2 exercises.
ANNOUNCEMENTS: F3 burning Man, thegrunt
COT: Most mornings, the workouts start well short of 10/10, but after it’s over it feels a lot closer. As the weather starts to get colder and the temptation grows to fartsack, keep at it and remember how good it feels once you’ve made it through.