Category: Uncategorized

Date: 2026-07-09
AO: The Night Owl
Q: Hobbyhorse ,
PAX: Pepco, Hobbyhorse, Sloop
FNGs: None
COUNT: 3
WARMUP: stretch
THE THANG: jog and exercise; don’t get struck by lightning
MARY: flutter
ANNOUNCEMENTS: 9-11 stairclimb
COT: keep the lights on.

Date: 2026-07-09
AO: Ruck Dynasty
Q: Kodiak ,
PAX: Kodiak, Attache’, Fish Fry, Hobbyhorse
FNGs: None
COUNT: 4
WARMUP: Let’s get going
THE THANG: up minor’s hill to the traffic circle at Bishop O’Connell and back on Little Falls to Harrison and back to WMS — exactly 3 miles MARY: none
ANNOUNCEMENTS: none
COT: make a mosquito trap using a mosquito dunk and a bucket rather than spraying your yard.

Date: 2026-07-09
AO: FreeState
Q: F3 Scabby ,
PAX: Winston, Pigeon, Cannoli, F3 Scabby, Dungeon Master, Shepherd, MoonMan FNGs: None
COUNT: 7
WARMUP: SSH, IW, windmills, worlds greatest stretch, Phelps, cherry picker
THE THANG: partner @ endline. P1 walks 2 coupons to/from far end. P2 squats & lunges. Repeat 3x.
MoonMan’s fight club. Heavy bag, mitts, dodging station. Timer runs to front + 5 burpees. Repeat 4x. Lifting heavy things. OH press, curls, BO rows, squats, merkins. 4x. MARY: lbc, f Mercury, American hammer, penguin, flutter, plank o Rama. ANNOUNCEMENTS: yoga on Saturday! Welcome back Shepherd!
COT:

Date: 2026-07-09
AO: The-Agency
Q: Goose ,
PAX: Trademark, Lazlo, Gherkin, Goose, Rim Fire, Philly, Google, Jabber FNGs: None
COUNT: 8
WARMUP:
SSH
Michael Phelps
Arm Circles
Don Quixotes
Willie Mayes Hayes
Cherry pickers
Calf stretch
Cobra Kai
THE THANG:
1 partner running laps
Round 1: coupon swings
Round 2: coupon thrusters
Round 3: coupon walking lunges
Round 4: coupon high pulls
MARY: NA
ANNOUNCEMENTS:
tg10 is a thing!
9/11 stair climb is happening
night owl is happening Thursday evenings (maybe this week check slack) COT:
I’ve made the transition into running more (since I didn’t run before F3) and trying to work on building the skill of running when you are exhausted. That’s why everyone was subjected to running + lower body exercises. Thanks for the good time!

Date: 2026-07-09
AO: Olympus
Q: Hightower ,
PAX: Toolbox, Doodles, OnlyFans, Drano, F3 Bean Counter – Coleman B., Hightower, Ashe, Nano, Alcatraz FNGs: None
COUNT: 9
WARMUP:
Stretching & warmup exercises

THE THANG:
AMRAPs C.A.A.Bs
20 reps each, then run out 50 yards and back. Then Rinse and Repeat, as many rounds as possible

Chest press
Arm: bicep curls
Arm: tricep extensions
Bent over Rows

Think we got at least 7 rounds.

Well done!

MARY:
Ring of Fire

ANNOUNCEMENTS:
Ruck & Float
9/11 Stair Climb

COT:
Shared line from Mumford & Sons song, Awake my Soul:
In these bodies we will live, in these bodies we will die
And where you invest your love, you invest your life