Date: 2026-07-02
AO: The Agency
Q: Trademark ,
PAX: Trademark, Landscape, Rim Fire, Lazlo
FNGs: None
COUNT: 4
WARMUP: Soccer style warm ups. World Cup inspired.
THE THANG: JG around downtown McLean. We lost our female friends but we found these firemen. MARY: Mary? We don’t need no stinking Mary.
ANNOUNCEMENTS: It’s hot. Patriot at 7am. Big weekend of events. Be safe. COT: sometimes the quickest path between two points is not a straight line.
Potomac Rising
Date: 2026-06-24
AO: Potomac Rising
Q: 120 ,
PAX: 120, Cookies, Promoter, John Kluge, FIFA (F3 The Capital), The Situation, Townie FNGs: None
COUNT: 7
– Minutes)
Perform these bodyweight movements away from the coupons to get the blood flowingz. – Side-Straddle Hops (In cadence)
– Imperial Walkers (In cadence)
– Third-Grade Rockers (On your own)
– Little Baby Arm Circles (Forward and reverse)
–
🎲 The Main Event: Coupon & Dice (35 Minutes)
Designate one man to roll a single 6-sided die app before each round. The Pax performs 15 to 20 repetitionsof the corresponding coupon exercise, then carries or leaves their block to run a short lap before rolling again. – 1 = Chest: Block Press (Lying on back, pressing the coupon up) – 2 = Legs: Goblet Squats (Holding the coupon at chest height) – 3 = Core: Coupon Big Boy Sit-ups (Holding the coupon against the chest)
– 4 = Back & Shoulders: Overhead Press or Block-O-Rama (Pressing coupon overhead)
– 5 = Full Body: Coupon Burpees (Jump feet back, push up on the block, stand and lift block)
– 6 = Pax Choice: The man who rolled picks any F3 coupon exercise (e.g., Curls, Kettlebell swings) –
🧘♂️ Mary: The Core Finisher (5 Minutes)
Pass the dice around. Each man rolls once to determine how many reps of Coupon American Hammers the Pax will do (twisting the block side to side).
🤝 The Conclusion
Wrap up the workout in standard F3 tradition:
– Count-o-Rama
– Name-o-Rama
– Circle of Trust (COT)
The Highlands
Date: 2026-07-02
AO: The Highlands
Q: Hard Knox ,
PAX: Hard Knox, Katniss, Jag
FNGs: None
COUNT: 3
WARMUP: usual
THE THANG: 250 Merica burpees with World Cup goals
MARY: usual
ANNOUNCEMENTS: night owl
COT: be the country you want to see
Dudes chatting
Date: 2026-07-02
AO: Ruck Dynasty
Q: Hobbyhorse ,
PAX: Attache’, Hobbyhorse
FNGs: None
COUNT: 2
WARMUP: stretch
THE THANG: walk and chat
MARY:
ANNOUNCEMENTS:
COT:
Yoke Sesh
Date: 2026-07-01
AO: The Driveway
Q: 2 percent ,
PAX: Prestige, Play-Doh, 2 percent
FNGs: None
COUNT: 3
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Moroccan Night Clubs; RVE’s; Itty Bitty Arm Circles; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch.
THE THANG: 4 rounds. 1 minute each exercise AMRAP. 30 second rest period. After each round we did a weighted carry around the parking lot: Round 1:
Weighted squat; Coupon Curl; Merkins; Dips; Overhead press
Round 2: 3 count pulse.
Bonnie Blairs; Super Mans; Calf Raises; Oh Yeahs (Glute Bridge); Round 3: 3 count down, 3 count up.
Upright Rows; Chest Press; Lateral Raises; Around the Worlds; Deadlifts Round 4: Hold position.
1 minute Plank; 1 minute Al Gore; 20 second Danish Torture Chamber (aka Copenhagen Planks)
MARY: See Round 4
ANNOUNCEMENTS: 9/11 Stair Climb, Ruck ‘n Float
COT: QIC shared a story about a positive interaction with a member of the next generation. Not all of them have dumb haircuts and are glued to their phones while riding e-bikes on the wrong side of the road.
F3 The Capital 