Author: willhlaw

Date: 2026-07-29
AO: The Patriot
Q: 2 percent ,
PAX: Wedding Singer, Hops, CornerKick, Peaches, Booking, Big Short, Tax Guy, Boardwalk, Smokey, Craigs List, 2 percent, CableGuy, Malpractice, Flood FNGs: None
COUNT: 14
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, 90/90’s, 30 Second OYO Stretch

THE THANG:
4 ROUNDS

• 100m FAST — 85–90%
• 100m EASY JOG/WALK

FOOTBALL FIELD — SPRINT INTERVALS

4 ROUNDS

>From the same starting line:

20 YARDS — SPRINT 90–95%
20 YARDS — JOG
60 YARDS — SPRINT 90–95%
20 YARDS — JOG / RECOVER
REST 30 SEC

FOOTBALL FIELD — SOCCER SHIFT

4 ROUNDS

20 YARDS — HARD ACCELERATION
↓
40 YARDS — CONTROLLED RUN (~75%)
↓
20 YARDS — 95% SPRINT
↓
40 YARDS — EASY JOG / RECOVERY
↓
REST 30 SEC

TRACK — 400M FINISHER
4 × 400M

MARY:
Alternating Single Leg Glute Bridges 10 ICS
Dead Bugs 10 IC
Superman’s 10
Nolan Ryan’s 20 each side

ANNOUNCEMENTS: 9/11 Stair Climb, O/N Ruck, Ruck ‘n Float 8/1, Coffeeteria Mondays in August

COT: “They don’t put championship rings on smooth hands.” – Joey Batson (Clemson Strength & Conditioning Coach) https://www.youtube.com/watch?v=bXYUyzFgAk8&t=57s

Date: 2026-07-29
AO: The Driveway
Q: Prestige ,
PAX: Prestige, Flux, Play-Doh, Trademark
FNGs: None
COUNT: 4
WARMUP: SSH, IW, HB, WMH, AC’s MP, CP, DD,WGS, Deadbug
THE THANG:
20-16-8:
Swing
Row
Press

Deadlift
Clean
Shoulder tap

Squat
Bulgarian Split

MARY: Peter Parker, gluten bridges
ANNOUNCEMENTS:
COT: Comparison is the thief of joy.

Date: 2026-07-29
AO: Ignite
Q: East Wing ,
PAX: East Wing, Kodak, Landscape, Ripcord, Goldfish, Rim Fire FNGs:
COUNT: 6
WARMUP:
SSH, IW, HB, LBAC, MNC, MP, WMH, RVE
DD / RP / WWS / WGS / CK
_____

THE THANG:
Stair runs, up and down, serpentine around railings
Bot of lap 1: 10 merkins
Bot of lap 2: 15 squats
Bot of lap 3: 20 calf raises
Repeat until the end of time
_____

MARY:
2 sets
OH Press x20
Rifle hold x20sec

Bird dog x20
Dead bug x20
Corpse pose 1 min
_____

ANNOUNCEMENTS:
3rd F volunteer opportunity this weekend at Columbia Baptist — home base for ignite — DM Kodak to join in! He needs more volunteers!!

sept11stairclimb is coming up, get ready…

harpers-ferry-ruck-float is this weekend.

Reminder that mother-ruck-ing meets at Northside Social in Falls Church on Sundays at 630am. Come hang!
_____

COT:

Just a friendly reminder that we are halfway through summer — enjoy August and spend time with your family before the chaos of September kicks in.

Date: 2026-07-29
AO: Potomac Rising
Q: Cookies ,
PAX: The Situation, FIFA (F3 The Capital), 120, Baguette, Cookies FNGs: None
COUNT: 5
WARMUP:
– Side Straddle Hops x25 IC
– Alternating Hip-Flexor Stretch x10 — slow three-count, then switch legs – Downward-Dog Calf Pedals x10
– Knee Huggers with Calf Raise x10
– Michael Phelps
THE THANG:
Block 1 — Coupon Dora
Two teams: one team of three and one team of two. One partner worked while the other moseyed the short loop, then swapped. The three-man team rotated two working and one moseying, using the lower of the two working rep counts. – 100 Burpees
– 200 Curls for the Girls
– 300 Coupon Squats
Block 2 — Clock Stations
Two stations at opposite ends of the loop. Mosey between stations—no sprints. – Round 1: 10 Blockees at 6:00 / 20 LBCs at 12:00
– Round 2: 5 Blockees at 6:00 / 10 LBCs at 12:00
– Round 3: 20 Curls at 6:00 / 20 Freddie Mercuries at 12:00
– Round 4: 10 Curls at 6:00 / 10 Freddie Mercuries at 12:00
Ran out of time before Block 3.
MARY:
– Ruh Rohs x20
– Coupon LBCs x25
– Flutter Kicks with coupon overhead x20
– Front Leaning Rest — 30 seconds
ANNOUNCEMENTS:
– Ruck N’ Float — Saturday, August 1
– No other announcements
COT:
N/A

Date: 2026-07-29
AO: The Aerie
Q: Lonestar ,
PAX: Lonestar, Rifleman
FNGs: None
COUNT: 2
WARMUP:
THE THANG:
Goal line – 5 thrusters
10 yd line – 5 thrusters + 10 merkins
20yd line – 5 thrusters + 10 merkins + 20 mt climbers
30 yr line – above + 30 curls
40 yd line – above + 40 squats can
50 yd line – above + 50 big boys
MARY:
ANNOUNCEMENTS:
9/11 stair climb
COT: it’s a wonderful, awesome design by God