Backblasts

Date: 2026-09-16
AO: Potomac Rising
Q: FIFA (F3 The Capital) ,
PAX: Cookies, Breadsticks, Jacob Hedges, Promoter, Inspector, FIFA (F3 The Capital), Townie, The Situation FNGs: None
COUNT: 8
WARMUP:
SSH
IW
Squat
MP
Trunk Twist
WMH
CP

THE THANG:
100 yard run
12 Bonnie’s
100 yrd Bernie
12 HR muricans
25 yrd bear crawl
12 WW1
25 yrd crawl bear
12 burpees

Repeat but add 12 to each exercise in each subsequent round

MARY:
Fuck that

ANNOUNCEMENTS:
Thanks to Promoter for getting to the AO early this morning and setting up the course!

Thirsty 3rd Thurs at Irish Inn in Glen Echo tomorrow at 6p – joining forces with the Bethesda AO

Next CSAUP is the grunt on Sat of veterans day

Final week of IPC will be Sat Oct 3rd convergence, location and time TBD

COT:
Taps for 120 who was out today for family matters

Date: 2026-09-16
AO: Horizon
Q: Purple Rain ,
PAX: Attache’, Kodiak, 3 mile, Disco, Skoat, Bellhop, Purple Rain, Bo, @kombucha, @funnelcake FNGs: None
COUNT: 10
WARMUP:
1. Willie Mays Hays
2. Cherry pickers
3. Imperial walkers
4. Hill billy
5. Little bitty arm
6. Side straddle hop
7. Downward dog
8. Upward dog
9. World’s greatest stretch
10. Pigeon pose
11. Childs pose
12. Fellowship lap

THE THANG:
Farmers carry to Disco Hill: focus on arms
1. group 1: skip up hill; karaoke; high knees; sprint; run back 2. Group 2: coupon shoulder press; coupon curl; blockee; coupon hinge

Rifle carry to Kodiak Woods: focus on arms
1. group 1: run there and back
2. Group 2: coupon merken; coupon press on back; coupon dips; coupon derken

Shoulder carry to Horizon Bars: focus on core
Group 1: Bar hang one minute:

Group 2: plank; coupon squats; Reverse plank;

MARY: box cutter

ANNOUNCEMENTS:
Kombucha is hosting a rager during the Clemson game at 3617 john Marshall

COT: listening is a key life skill. We listened to warblers and lots of crows.

Date: 2026-09-16
AO: The Patriot
Q: Booking ,
PAX: Ice Tea, Big Short, Smokey, Hops, Strange Brew, Boardwalk, Waterboy, Cheesesteak, Rim Fire, Primanti, CableGuy, Moderator, Wedding Singer, My Space, Booking, Enron, Malpractice FNGs: None
COUNT: 17
WARMUP: The usual routine
THE THANG: 20 burpees—mosey to the parking lot—lunge walks—20 calf raises and 20 copperhead squats–mosey to ampitheater: 20 derkins
20 dips
20 step ups
Mosey to basketball court:
20 Shoulder taps—bear crawl to side line–20 merkins—bear crawl back to side line—20 Big Bois—bear crawl to side line—20 handrelease merkins—bear crawl to side line
20 WWI–lunge walk to side line—20 air press—lunge walk back to side line—20 penguin crunches–lunge walk to side line—20 squats–lunge walk back to side line Mosey to football field:
20 mountain climbers–mosey down side line
20 plank jacks—mosey down base line
20 flutter kicks—mosey down side line
20 toy soldiers—mosey down base line

MARY: LBC, Freddy Mercuries, Calf Raises, Dirty Dog, Donkey Kicks- Wedding Singer stretches
ANNOUNCEMENTS: The Grunt needs a co-Q- see Citrus. Iron Pax starting 5:20 on Friday watch the video and read the routine on the IronPax channel.
COT: Fall will come in 6 days, summer will leave us behind. Use the change in seasons and changing leaves to reassess your goals and finish strong for 2026…drop bad habits and pick up new ones. Staying focused on F-3 in the morning always sets the right tone for whatever challenges we face throughout the day. Make it a great day!

Date: 2026-09-16
AO: The Farm
Q: Firehead ,
PAX: Firehead, Squatter, Buffalo, Trilogy
FNGs: None
COUNT: 4
WARMUP:
SSH, Arm Circles, Don Quixotes, Beet Pickers

THE THANG:

Starting with first exercise then adding one each round, with mosey across field in between. Everybody OYO:

10 x Merkins
20 x Big Boy Situps
30 x Squats
40 x Coupon Curls
50 x SSHs
60 x Flutter Kicks
70 x Mountain Climbers
80 x T – Claps
90 x Lunges
100 x LBCs

No, we didn’t make it to LBCs

MARY: N/A
ANNOUNCEMENTS:
Visiting Q on Friday, Squatter on Saturday. Anticipating road clean up next month. Grunt in November.

COT: Making decisions on when to keep going or drop things.

Date: 2026-09-16
AO: The Driveway
Q: Trademark ,
PAX: Bone, Roulette, Play-Doh, Trademark, 2 percent, Flux, Prestige, 20/20 FNGs: None
COUNT: 8
WARMUP: SSH, Imperial Walkers, Hilly Billy, AC/CA, Typewroter, Windmills, Dirty Dog, Donkey Kick, Cat-Cow, DowDog, Shoulders Knees and Toes, Dead Bug. THE THANG:
Round 1: 40 seconds on, EMOM
– 5x Dpuble Arm Row
– 5x Swings
– 5x Thrusters
Weighted Fellowship Lap

Round 2: 30 seconds on
– 3x Backward Lunge 2:1
– 5x Curl+press
Weighted Fellowship Lap

MARY: Down Dog, Worlds Greatest, 90×90, Butterfly Groin Stretch

ANNOUNCEMENTS: IPC, CCKC has a new program, Hyrox is tough.

COT: Prayers for those in our community going through life transitions.