Author: willhlaw

Date: 2026-07-22
AO: Potomac Rising
Q: Baguette ,
PAX: Baguette, 120, The Situation, Cookies, FIFA (F3 The Capital), Paw Patrol FNGs:
COUNT: 6

WARMUP:
IC x 25
SSH, mountain climbers
Merkins OMD x 15

THE THANG:

MARY:

ANNOUNCEMENTS:
COT:

Date: 2026-07-23
AO: The Highlands
Q: Gherkin ,
PAX: Jag, Gherkin, Katniss, LTD, Hard Knox, Do Over, Shark Tank FNGs: None
COUNT: 7
WARM UP
SSH, Hillbillies, M. Phelps, arm circles, cherry picker, WMH, Downdog, World’s Greatest stretch THE THANG
10 Min EMOM
– All minutes start with AMRAP squats for 30 seconds
– Odd minutes merkins for last 30
– Even minutes chest press for last 30 seconds
Don’t be a PIG
– PAX take turns blindly drawing a slip with an exercise & 2 numbers. The high number is the max number of reps of that exercise and the low number is the min number of reps. The actual number is determined by rolling a die.
– Round 1: the PAX who chose the slip rolls a die and deducts that amount from the max number of reps required.
– The HIM can either stop and lead the PAX in that many reps of the exercise or be a pig and move on to round 2.
– Round 2: He rolls again and if the die lands on a 6 or 1, the round is over and all PAX perform the max number of exercises. Otherwise, he deducts the amount on the die from the last round’s total and chooses to either lead the PAX in the exercise or be a pig and keep rolling.
– Repeat until a 6 or 1 is rolled or until the minimum number of reps is reached. MARY
Flutter kicks, American Hammers, LBCs
ANNOUNCEMENTS
– Announcements channel
– Ruck & Float Aug 1,
– Service Opportunity 9pm Aug 1 – DM Kodak or Goldfish
– 9/11 stair climb
COT
. Stay in the moment and enjoy what is in front of you today.

Date: 2026-07-23
AO: The-Agency
Q: Trademark ,
PAX: Philly, Trademark, Jabber, Google
FNGs: None
COUNT: 4
WARMUP: 27x Side straddle hop, front straddle hop, windmills, AC, CA, WMH, Michael Phelps, Down Dog, Worlds Greatest, Cobra Kai :snake: THE THANG: Round 1-4: Weoghted Carry 100M, 27x Jump Squats, 27 Mercins. MARY: EMOM—15 Mercins for 10 minutes.
ANNOUNCEMENTS: 9/11 Stair Climb, Ruck and Float.
COT: ‘26 has been great. ‘27 will be better.

Date: 2026-07-22
AO: The Farm
Q: Firehead ,
PAX: Trilogy, Firehead, Short-Timer
FNGs: None
COUNT: 3
WARMUP:
Michael Phelps, Don Quixotes, Beet Pickers, Mosey around the fields

THE THANG:
OYO starting with 15x each and decreasing each round:

Sumo squats
Mike Tyson’s
Apollo Onos
Delt lifts?
Derkin
Reverse lunge
Glut Bridge

Bear crawl 25 yards, 25 SSH, Mosey back and repeat -1 count

MARY:
American Hammer, Rosalitas, dirty dogs

ANNOUNCEMENTS:
Trilogy Q for Friday, Short Timer Q for Monday, Sat Ruck TBD

COT:
Greatf that my wife never set up redoing our walkway to house as it would have been destroyed this week by water line replacement.

Date: 2026-07-22
AO: Horizon
Q: sticks ,
PAX: vplaxico, Attache’, Bo, Sunshine, Scott Petersen, 3 mile, Kodiak, Woody, Purple Rain, Disco, sticks, DrugBoat FNGs: None
COUNT: 12
WARMUP: DQ, CP, WMH, SSH, DD, CK, WGS
THE THANG: Took a run to Minor’s Hill with some “rest” stops in between to do a variety of exercises. Ran back. Fun had by all. MARY: Boats and Stretching
ANNOUNCEMENTS: N/A
COT: Meditation