Date: 2026-09-12
AO: The Farm
Q: Trilogy ,
PAX: Firehead, Trilogy
FNGs: None
COUNT: 2
THE THANG: Ruck around the watermain break
The Sandlot
Date: 2026-09-12
AO: The Sandlot
Q: Landscape ,
PAX: Big Short, Attache’, Hops, Rim Fire, Landscape, Tariff, The Tulip, MixTape, Mogul, Ziggy Stardust (NC) FNGs: None
COUNT: 10
“The Barbarian”
WARMUP:
25 side straddle hops
10 imperial walkers
10 hillbillys
2 x 10 LB arm circles
10 root vegetable extractor
8 willy mays haze
down dog -> world’s greatest
THANG 1:
DORA
first partner runs the playground loop
second partner:
4 pullups each round PLUS
100 merkins
200 LBCs
300 Squats
THANG 2:
DORA
first partner runs up the Custis Trail hill
second partner:
150 lunges (2=1)
100 clap cycles (forward + up = 1)
50 burpees
COT:
– Strive for perfection, achieve excellence.
The Patriot
Date: 2026-09-11
AO: The Patriot
Q: CableGuy ,
PAX: Strange Brew, Moderator, CableGuy
FNGs: None
COUNT: 3
WARMUP: SSH, IW, AC, CP, WMH, DD, CK
THE THANG: Moseying to and from Horizon with sets of 10 Burpees. Total 100 Burpees and a coupla miles. MARY: none
ANNOUNCEMENTS: none
COT: Thanks for living one of the core tenets: rain or shine!
2026 9/11 Stair Climb
Date: 2026-09-11
AO: 1st F
Q: Gherkin , Hightower, Summit
PAX: Legacy, Trademark, Horshack, Hightower, Cookies, Craigs List, Circuit, Disco, Nano, Piano Man, Booking, Bone, Rim Fire, Coxswain, Gherkin, Roulette, East Wing, Renaissance, Motorboat, Goldfish, My Space, 2 percent, Summit, Jonathan Crozier, Ice Tea, Doodles, Infinity, Hops, Flux, Hammer, FIFA (F3 The Capital), Jag, Deflator, Peanuts, 3 mile, Disco, Pop Fly, Smokey, G Money (Emeritus), Kodak FNGs: None
COUNT: 40
WARMUP: Imperial Walker, Hillbillies
THE THANG: 24 rounds of 87 steps, with some other exercises sprinkled in MARY: not today
ANNOUNCEMENTS: #neverforget
COT: Thankful for the men and women who sacrificed and served 25 years ago and in all the years since.
Potomac Rising IronPAX
Date: 2026-09-09
AO: Potomac Rising
Q: Splash ,
PAX: 120, Dash-O, Breadsticks, Splash, The Situation, Cookies, Baguette, Promoter, FIFA (F3 The Capital), Gadget Inspector (soooo many Insoector Gadgets!) FNGs: 1 Gadget Inspector (soooo many Insoector Gadgets!)
COUNT: 11
WARMUP:
Front / backward arm circles
Down dog / cobra flow
Arm swing twists
Outdoor pooper twists
Down dog calf stretch
Imperial walkers
Side straddle hops
THE THANG: IRON PAC CHALLENGE, 45 minutes of this, repeat till times up. 400m run
10 thrusters
10 Bonnie Blair’s
10 jungle boi squats
10 Bonnie Blair’s
10 thrusters
MARY: fuck no
ANNOUNCEMENTS: 9/11 stair climb
COT: nope
F3 The Capital 