Author: willhlaw

Date: 2026-08-21
AO: Sparta
Q: Obadiah ,
PAX: Dunder, OnlyFans, Peanuts, Drano, Rambler, Obadiah, Chicklins FNGs: None
COUNT: 7
WARMUP: WMH, IW, Hb, WGS, arm circiles
THE THANG:
Tabata-esque with the Cindy.
3 rounds of 10 exercises with one pax performing BBS.

With Cindy:
Overhead press
Curls
Upright rows
Kettlebell swings
Calf raises
Merkins on the block
Windshield wipers
Thrusters
Around the world

MARY: 30 BBS for the big finish
ANNOUNCEMENTS: 9/11 stairs
COT: don’t let your setback get in the way of others joy. Feed their joy with your adversity.

Date: 2026-08-21
AO: The Patriot
Q: CableGuy ,
PAX: CableGuy, Big Short, Coxswain, Booking, Waterboy, Primanti, Rim Fire, Smokey, Boardwalk, Flipper, Ice Tea, Tax Guy, citrus, Craigs List FNGs: None
COUNT: 14
WARMUP: SSH, AC, WM, HB, DD, CK
THE THANG: Split into two teams. Team 1 stays put in the near side corner of the end zone and begins performing alternating sets of two exercises, while Team 2 moseys to the opposite far side corner to perform 20 merkins. Team 2 returns, Team 1 moseys. Six rounds, different Merkin flavor: 1. Perfect Merkin (10 Burpees, 20 Calf Raises)
2. Regular Merkin (10 Burpees, 20 Calf Raises)
3. Diamond Merkin (10 Copperhead Squats, 20 Overhead Claps)
4. Offset Merkin (10 Copperhead Squats, 20 Overhead Claps)
5. Wide Merkin (10 Alternating Shoulder Taps IC, 20 Air Press_ 6. Hand Release Merkin (10 Alternating Shoulder Taps IC, 20 Air Press)

Ring of fire to conclude: High plank, 5 Mountain Climbers IC

We did 120 Merkins, ~40 Burpees and a bunch of other stuff.

MARY: LBC, Flutter Kick
ANNOUNCEMENTS: Happy hour tonight, 530p Cowboy Cafe
COT: Almost a week into empty nesting. It has its advantages. Lean in to your new schedule and time for new things.

Date: 2026-08-21
AO: Horizon
Q: Kodiak ,
PAX: 3 mile, vplaxico, DrugBoat, Woody, Bo, Shake ‘n’ Bake, Sunshine, sticks, Attache’, Poe, Kodiak, viking FNGs: 1 viking
COUNT: 12
WARMUP: SSH, IW, AC, HB, TT, DD, UD, stretching
THE THANG: fellowship lap followed by Dora: 100 merkins, 200 squats, 300 LBS, followed by Ultimate when it got light out. MARY: Incorporated at each score
ANNOUNCEMENTS: Q school next Friday at Patriot, 9/11
COT: Spent time in Alaska recently for my Dad’s 80th birthday; he is obviously slowing down; it’s motivation for me to keep coming out and trying to keep as healthy as I can for as long as I can

Date: 2026-08-20
AO: The Night Owl
Q: Daaa Auditor ,
PAX: Horshack, FIFA (F3 The Capital), Splash, Daaa Auditor, Baguette, Trademark FNGs: None
COUNT: 6
WARMUP: side straddle hops, imperial squat walkers, merkins, mountain climbers THE THANG: RELAY RACES!
Relay #1 Arms!
Select Teams: 1 minute of Hand-Release Merkins
Race to 100 dips in teams of 2; Partner buys in with 5 HRMs to relieve counterpart Losers flip the tire 4x (FIFA (F3 The Capital), Daaa Auditor) Relay #2 Legs!
Select Teams: 1 minute of Bonnie Blairs
Race to 100 cactus squats in teams of 2; Partner buys in with 5 double count bonnies to relieve counterpart Losers flip the tire 4x (Baguette, Trademark)
Relay #3 Full-Body!
Select Teams: 1 minute of Burpees
crawl-bear/bear-crawl/crab walk around the block; Partner buys in with 3 burpees to relieve counterpart Losers flip the tire 4x (Horshack, Splash)
Relay #4 Stroller Mile – Chasing 4:17
We came in at 4:43… we have work to do!
MARY: 1 minute of high plank
ANNOUNCEMENTS: sept11stairclimb, ironpax, Potomac river float 2027, old rag sunrise hike
COT: Don’t mess with happy… Lean in to your community and make a difference with the places and people that matter most to you! – paraphrased from Norm Few, Mark Few’s 95-year old dad… Prayers for Horshack’s in-laws and M and for Trademark’s Uncle Dick

Thank you for the opportunity to lead :visor:

Date: 2026-08-21
AO: Terrapin Station
Q: East Wing ,
PAX: Deliverance, Bean Counter, Enron, Bone, Ripcord, Summit, Robo, Groundhog, 2 percent, East Wing FNGs:
COUNT: 10

WARMUP:
SSH, IW, LBAC, MP, WMH, RVE

MAN-YOGA:
DD / RP / W1 / W2 / RW / TP / WGS / CK
_____

THE THANG:

2sets:
Air squat – 20x (low and slow)
SLRDL – 20x each leg (low and slow)
Efficient bear crawls

2sets:
SL block squat (IC) – 20x each leg
SL balance – 30sec each leg
SL calf raise – 5x each leg
Rifle carry

2sets:
Elevated calf raise – 30x
Coupon side bend – 20x each side
Farmers carry

2sets:
Thruster x10 (low and slow)
Block merkin x10 (low and slow)
Alt lunge walk w coupon
_____

MARY:
Bird dog x10
Dirty dog x20 each side
Dead bug x10
Pickle pointer x30
Corpse pose
_____

ANNOUNCEMENTS:
Sign up for the sept11stairclimb — see spreadsheet
Iron Pax workout, see announcements page
_____

COT:
Today is my 6 month F3 anniversary.
The importance of rest and recovery.