Author: willhlaw

Date: 2026-08-10
AO: The Driveway
Q: Play-Doh ,
PAX: Play-Doh, Flux
FNGs: None
COUNT: 2
WARMUP:

SSH, IW, HB, Goblet Squats, Coupon Deadlifts, MP, Arm Circles

THE THANG:

Carry ruck & sandbag around Williamsburg

Pause for following chassis armor sessions:

1. Sandbag getups & kneeling twists
2. Sandbag floor to shoulders & pull throughs

MARY:

– Sled pulls, backwards and lateral
– Coupon holds, overhead and racked

ANNOUNCEMENTS:

None

COT:

YHC is grateful for F3 community. Gyms may have their place, but they lack the commaraderie of the gloom.

Date: 2026-08-10
AO: Terrapin Station
Q: Summit ,
PAX: Summit, Ripcord, Ice Tea
FNGs: None
COUNT: 3
WARMUP: All IC: SSH, IW, HB, MP, WMH, CP, DD, WGS, CK

THE THANG:
– Tempo Set: Bulgarians, Durkins, Copperhead Squats
– Tabata 1 (20 secs work, 10 secs rest X 8 sets)
– Alternate Mountain Climbers & Shoulder Taps
– Dora 1: Timer Bear Crawls and Run across hoops court
– 50 Burpees
– 75 Merkins
– 100 Body Squats
– Mosey to Tuckahoe Park
– Tabata 2 (20 secs work, 10 secs rest X 8 sets)
– Alternate Step Ups & Durkins
– Dora 2: Timer runs circle around playground
– 25 Burpees
– 50 Dips
– 100 Cactus Jump Squats (partially completed)
– Active Recovery: Bro-ga
– Downward Dog
– Child’s Pose
– Pigeon
– Happy Baby
– Moment of gratitude

MARY: PAX choice: LBCs and Ripcord specialty

ANNOUNCEMENTS: Stair Climb, Old Rag Hike, Monday Coffee and DC Happy Hour (Check Slack)

COT: Pay it forward!

Date: 2026-08-10
AO: Horizon
Q: SPINAL TAP ,
PAX: SPINAL TAP, 3 mile, sticks, Attache’, Drug boat
FNGs: None
COUNT: 5
WARMUP: ssh, wmh, cherry picker, tai fighter, michael phelps, up/down dog, wgs
THE THANG: Multiples of 57. Dora style curls, chess press, bo rows, overhead Press, dips, bobby hurley MARY: choose your adventure
ANNOUNCEMENTS:
COT: 7 habits of highly effective people

Date: 2026-08-10
AO: Hamilton
Q: Booking ,
PAX: Legacy, Booking, Sloop
FNGs: None
COUNT: 3
WARMUP: SSH, IW, HB, MP, CP, WMH, DD, WGS, CK
THE THANG: 20 copperhead squats—- mosey to green space at Fleet 20 copperhead squats, 20 mountain climbers mosey to benches outside theater 2 sets of 15 step ups/ 15 dips— mosey to basketball court
20 copperhead squats, 20 mountain climbers, 20 calf raises—- mosey to upper soccer fields
20 copperhead squats, 20 mountain climbers, 20 calf raises, 20 big bois—- mosey to lower basketball courts
20 copperhead squats, 20 mountain climbers, 20 calf raises, 20 big bois, 20 merkins—- mosey to park 2 sets of 15 step ups/ 15 dips— mosey neighborhood return to starting point
20 copperhead squats, 20 mountain climbers, 20 calf raises, 20 big bois, 20 merkins, 20 SSH i/c MARY: flutter kicks, penguin crunches, LBC, dirty dogs, donkey kicks
ANNOUNCEMENTS: 9/11 stair climb sign up please, night owl has a few weeks left on Thursday night
COT: be deliberate about setting aside quality time with your spouse outside of the hustle of the DMV and the daily grind of life.

Date: 2026-08-04
AO: Watkin Warriors
Q: Baguette ,
PAX: FIFA (F3 The Capital), Cookies, Baguette, Casper (Blue Ridge), The Situation FNGs: None
COUNT: 5
WARMUP: Baguette update this back last my guy
THE THANG:
MARY:
ANNOUNCEMENTS:
COT: