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Potomac Rising

Date: 2026-10-14
AO: Potomac Rising
Q: 120 ,
PAX: 120, The Situation, Jacob Hedges, Townie, FIFA (F3 The Capital), Cookies, Robert Goldfarb, John Kluge FNGs: None
COUNT: 8
The Lunge Ladder —
WARMUP: Thrusters & Walking Lunges
45 minutes · Full body · Coupons + bodyweight
0:00–5:00 — Warm-up
20 Side Straddle Hops
10 Imperial Walkers each side
10 Windmills
10 cherry picker
Stretch
5:00–15:00 — Main Event: Lunge Ladder
Set a repeating 2-minute timer. At the start of each interval, do 5 coupon thrusters, followed by the prescribed walking lunges out and back.
Every time the timer sounds: Stop immediately and do 20 squats before starting the next interval. Do not repeat the lunge ladder. 15:00–22:00 — Bulgarian Split Squats
10 reps right leg
10 reps left leg
Repeat for 3 rounds at a controlled pace
22:00–27:00 — Wall Sits
45 seconds wall sit
15 seconds rest
Repeat 5 times
27:00–35:00 — Push-ups & Triceps
Complete quality rounds:
10 push-ups
10 coupon triceps extensions
10 close-grip push-ups
10 coupon curls
35:00–40:00 — Coupon Strength
12 bent-over rows
10 overhead presses
12 biceps curls
10 triceps extensions
Repeat at a controlled pace.
40:00–45:00 — Mary & Cooldown
1 minute plank
1 minute flutter kicks
1 minute American Hammers
2 minutes pax choose

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Olympus

Date: 2026-10-15
AO: Olympus
Q: Atlas ,
PAX: Atlas, Pop Fly
FNGs: None
COUNT: 2
WARMUP
SSH; Willy’s; Cherry pick; Arms movement; Squats; merkin; World greatest stretch;

THE THANG
Blockees 5
Thrusters 10
KB 20
Bent-over rows 30
Flutter kicks with coupon 40
LBCs 50
Run to 30 yards and complete 10 squats
MARY: abs excerices
ANNOUNCEMENT & PRAYER
The Grunt
Book Club
COT: Standing as an emotional and spiritual anchor.
My daughter got a job not to long ago. That was her second job.
She faces challenges and shares them with me with a mind of anger. There is a heavy burden on us as men to protect our households. But protection isn’t just about locking the front door at night or paying the bills. It’s about emotional and spiritual shielding.
Are you creating an environment in your home where your family feels safe to fail, safe to express themselves, and safe to grow? Or are you bringing the chaos of the world inside with you?
We fill our tank with fitness and fellowship out here so we can be the anchor at home. Be the shield for your family today. Defend their peace.”

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The Agency Bootcamp

Date: 2026-10-15
AO: The-Agency
Q: Rim Fire ,
PAX: Gherkin, Trademark, Rim Fire
FNGs:
COUNT: 3
WARMUP: Dynamic warmup, MP, LBACWB, TW, WMH, DD, RS, WGS, CC THE THANG: F3 blackjack part deux
Each PAX started with a 5 burpee bank. Every winning hand, subtract one burpee. Every losing hand, add one up to 10.

PAX played blackjack with exercise cards. Winner picks the exercise from any card on the table and rep count is the winner’s total. Losers also have to do the number of burpees in their bank. MARY: Last two hands (flutters and LBCs IC)
ANNOUNCEMENTS: thegrunt and F3 Burning Man in backpacking
COT: Like the workout today, a lot of life is up the chance. But there’s plenty that is within your own control. Control what you can and roll with the punches with the rest.