Date: 2026-05-14
AO: The Agency
Q: Goose ,
PAX: Goose, Trademark, Landscape, E6
FNGs: None
COUNT: 5
WARMUP:
SSH
Michael Phelps
Arm Circles
Don Quixotes
Willie Mayes Hayes
Cherry pickers
Down dog
Calf stretch
Cobra Kai
THE THANG:
400m run + 29 squats with weight x 7 rounds
MARY:
BBS x 29
American Hammers x 29
ANNOUNCEMENTS:
Check the slack for:
– Tonight’s beatdown
– Murph
– Boneathon
– Convergence
COT:
Travis was my second cousin and the Manion WOD was my second F3 workout I did after I joined last year and is the reason that I keep coming back. Challenging yourself in a community is awesome. Thanks for coming out today!
The Aerie: Midweek Murph
Date: 2026-05-13
AO: The Aerie
Q: Rocketman ,
PAX: Rocketman, Rifleman, Cruise, Lonestar
FNGs: None
COUNT: 4
WARMUP: Move to the track!
THE THANG:
Standard midweek mini Murph:
– 2 laps around the track
– 10 rounds of Cindy
– 2 laps around the track
MARY: some stretches
ANNOUNCEMENTS:
– Murph on Memorial Day, 7am!
COT:
Remember Job’s friends? Sure they had problems, but they were present with him. They sat with him in his mourning without saying a word for seven days (Job 2:13)!
Be like Job’s friends at their best: present with those around you, mourning with those who mourn and rejoicing with those who rejoice.
Monday Night Ruckers: Cool Runnings
Date: 2026-05-11
AO: Monday Night Ruckers
Q: Rocketman ,
PAX: Rocketman
FNGs: None
COUNT: 1
THE THANG: 4.5 miles through the evening light.
COT: Thankful for the opportunity to move!
Ruck Dynasty
Date: 2026-05-14
AO: Ruck Dynasty
Q: Fish Fry ,
PAX: Roulette, Flux, Attache’, Fish Fry
FNGs: None
COUNT: 4
WARMUP: walking
THE THANG: rucking up to Washington Golf and then back through some fancy neighborhoods. MARY:
ANNOUNCEMENTS: the_night_owl tonight
COT:
1 foot in front of the other
Date: 2026-05-14
AO: Olympus
Q: Hightower ,
PAX: Drano, Nano, NOAA, Hightower, Toolbox, Rambler, OnlyFans, Rollingstone, Monte Karlo FNGs: None
COUNT: 9
WARMUP:
Lots of stretching and a few dynamic warm up exercises
THE THANG:
Fellowship pace out to Lake Braddock
Ricky Bobby out to earth dam
Sprint across top of earth dam
Ricky Bobby back to LBSS
MARY:
Stretching, then some core exercises
ANNOUNCEMENTS:
Memorial Day Murph
Boneathon
Capital Anniversary
COT:
Shared suffering in group, way better than suffering alone. Thank you for continuing to post in the Gloom. Didn’t want to take on that run on my own, way better running with this group, even if non enjoy running.
F3 The Capital 