Date: 2026-07-10
AO: Rec League
Q: Promoter ,
PAX: The Situation, Baguette, FIFA (F3 The Capital), Promoter, Splash, Cookies, Townie FNGs:
COUNT: 8
WARMUP: SSH 15c, Imperial Walker 10c, Squats 10s, Willie Mays Hayes 8 slow c, Monkey Humpers OYO
THE THANG: Around the track: Side one 10 walking lunges, 10 squats. Side two 10 Mario jumps, 10 El Capitans. Side three all walking lunges. Side four 25 Mario jumps, 25 El Captains, 25 squats. Mosey one lap at each corner. Finisher of squat jumps and Al Gore MARY: Circle of Jerks style, reach PAX picks one exercise.
ANNOUNCEMENTS: Ruck and Float 8/1.
COT: Summer is too short!
The Patriot – Circle Up!
Date: 2026-07-10
AO: The Patriot
Q: Wedding Singer ,
PAX: East Wing, Rim Fire, Jones, Coconuts, CableGuy, Waterboy, Strange Brew, Craigs List, Big Short, Wedding Singer, Smokey, Malpractice, Cheesesteak FNGs: 1 Cheesesteak
COUNT: 13
WARMUP: SSH, Imperial Walker, Hillbilly, Michael Phelps, Arm Circles, WMH, Downward Dog, World’s Greatest Stretch Fellowship Lap
THE THANG:
Circle with coupons – Each PAX counts 10, alternating curls with overhead press Lap
Circle – Each Pax counts 10, alternating merkins with shoulder tap IC Lap
Ring of fire – 5 (or 10…) merkins each
Ring of fire – plank and bear crawl
Lap
MARY: Mary: Leg over coupon. Spread leg over coupon. Flutter with coupon. Side planks with leg lift. Superman. Dirty dog. Donkey kick. Flutter. Stretch
ANNOUNCEMENTS: Ruck and float
COT: got back from vacation with a big, boisterous extended family. Running was good one on one time with some nieces and nephews. Find ways to connect with the quiet people.
Terrapin Station – Fri
Date: 2026-07-10
AO: Terrapin Station
Q: Ripcord ,
PAX: Goldfish, Ripcord, 2 percent, Slider, Ice Tea, Enron, Robo, Breach, Summit, Flipper FNGs: None
COUNT: 10
WARMUP:
SSH, Imperial Walkers, Hill Billies, Moroccan Night Clubs, Little Bitty Arm Circles, Downward Dog
THE THANG:
51st Birthday Theme – Multiples of 51
Dora Style – 1 partner runs a 200m lap; 1 partner exercises
Hold plank / Al Gore when complete each set
All exercises started together:
51x Burpees
102x Coupon Shoulder Press
153x Coupon Squats
204x Coupon Chest Press
255x Coupon Curls
51x Burpees
MARY:
15x 4C Flutter Kicks
15x 4C Hello Dollies
15x 4C Freddie Mercuries
51x LBC
ANNOUNCEMENTS: 9/11 Stair Climb “Check the Channel”
COT:
“Suffering is the gateway to a better you” – on the other side of doing hard things is success and perspective.
Round and round
Date: 2026-07-10
AO: Horizon
Q: citrus ,
PAX: citrus, Attache’, Bo, Kodiak, Matt Hoffman, Hobbyhorse, Trademark, Shake ‘n’ Bake, Disco, Drug Boat FNGs: None
COUNT: 10
WARMUP: SSH, WMH, CP, world’s greatest
THE THANG:
25/20/15/10 (ran out of time for round of 5) reps of each exercises, then dealer’s choice of running 2 laps or coin carry 1 lap before moving to the next round: – Coupon overhead press
– Coupon squat
– Coupon curls
– Alternating lunges (per leg)
– Dips
– Alternating step-ups
– Coupon bench press
– Coupon calf raises
MARY: flutters, LBCs, penguin crunches, donkey kicks
ANNOUNCEMENTS: Ruck ‘n Float 8/1 (harpers-ferry-ruck-float) — 9/11 Stair Climb (sept11stairclimb) — Night Owl AO on Thursdays at 1830 (the_night_owl)
COT: Take time to experience the moment with your kids, family, and friends.
Beckham’s Tabata
Date: 2026-07-10
AO: Sparta
Q: Pop Fly ,
PAX: Pop Fly, Atlas, Doodles, Monk
FNGs:
COUNT: 4
WARMUP: Yes
THE THANG:
Tabata
45 on / 15 off
4 Rounds of 8
1) Squat Thrusters
2) Burpees
3) Curls / Static 90° hold for last 15
4) KB Swings
5) Burpees
6) Side Straddle Hops
7) Cactus Squats
8) Merkins
MARY: No
ANNOUNCEMENTS: Maybe
COT: Clearly
F3 The Capital 