Category: Uncategorized

Date: 2026-07-31
AO: Horizon
Q: Disco ,
PAX: Bo, Kodiak, Poe, Brown Bag, sticks, citrus, Sunshine, Attache’, Trademark, SPINAL TAP, Disco, 3 mile, Woody, Chinook FNGs: 1 Chinook
COUNT: 15
WARMUP: SSH, Moroccan NC, WmH, cherry picker, windmill, d dog, WGS, child’s pose, OYO
THE THANG: pax improvised 15s in the corners: merkins, Fred mercury, squat jumps, diamond merkins, wide arm merkins, WWIs. Then when the sun was up: Ultimate Frisbee f3 style.
MARY: Deferred burpees to bring it home
ANNOUNCEMENTS: ruck and float. 9/12 stair climb. welcome chinook. COT: not today

Date: 2026-07-31
AO: Rec League
Q: Cookies ,
PAX: Townie, Cookies, The Situation, Baguette, Ian Heaton
FNGs: 1 Ian Heaton
COUNT: 5
WARMUP:
Before the beatdown, the Q delivered the M3 brief, covering F3’s mission, the five core principles, and the meaning of the three Fs: Fitness, Fellowship, and Faith. – 20 Side Straddle Hops IC
– 10 Groin Stretches, each side
– 10 Ankle Circles each direction OYO
– 15 Torso Twists IC
– 15 Imperial Walkers IC
– 30 seconds High Knees
– 30 seconds Butt Kickers
THE THANG:
Block 1 — 12-Minute Rotating Stations
With five PAX, each man began at a separate station. Stations 1–4 continuously performed their assigned movement while Station 5 moseyed through the parking lot. When the runner returned, everyone rotated forward one station, with the runner moving to Station 1. The rotation continued for the full 12 minutes. 1. Thigh Masters
2. Dips
3. Bulgarian Split Squats
4. Hanging Knee Raises — from a dead hang, raise the knees toward the abdomen 5. Mosey in the parking lot
Block 2 — 12-Minute Rotating Stations
The same rotation format was used for another 12 minutes. Reverse Lunges were removed because there were only five PAX, allowing the number of stations to match the number of men. 1. Tonya Hardings
2. Sumo Squats
3. Squat Thrusts
4. Bonnie Blairs
5. Mosey in the parking lot
Block 3 — 4-Minute Group Circuit
All PAX moved through the circuit together. Each movement lasted one minute. The Al Gore holds were performed together, while the other exercises were completed OYO at each man’s own pace. 1. Al Gore — 60-second hold together
2. Walmart Burpees — 60 seconds OYO
3. Alternating Shoulder Taps — 60 seconds OYO
4. Al Gore — 60-second hold together
The timer expired at the end of the second Al Gore hold.
MARY:
Ring of Fire.
ANNOUNCEMENTS:
Discussed Saturday’s Ruck N’ Float in Harpers Ferry, West Virginia.
Discussed the upcoming 9/11 Stair Climb, which will begin at 0430 and continue for a couple of hours. COT:
We welcomed and named our FNG Dash-O (spelling TBD).

Date: 2026-07-30
AO: The Night Owl
Q: Legacy ,
PAX: Napalm (Brandon Frazee), Sloop, Moe, Legacy
FNGs: None
COUNT: 4
WARMUP: SSH, Imp Walker, Hill Billy, Willy Mayes Hayes, Moroccan Nightclub, RVE, Michael Phelps, Non-Micromanaged DD, Kobra Kai.

THE THANG:

Mosey to Oak Grove.

Oak Grove

Line up on sideline of currently unmarked soccer field, bear crawl to the imaginary midpoint, do 10 WWIIs, then the whole way, 10 WWIIs, then the return trip with same methodology, for a total of 20 merkins.

Then, count off into 1s and 2s, 2s run a lap while 1s do air squats, then vice versa.

Mosey to the big staircase near the Pool/Planetarium

W-L Stairs/Upstairs/Downstairs

We go up and down the big stairs. On the top deck, we do 5 burpees and 10 merkins. At the bottom, we do 10 reverse lunges and 10 Bobby Hurleys. We did about 5 rounds.

Mosey into W-L Stadium

Circle the Bowl

We do the small loop of stairs that leads up from the track to the W-L cafeteria. Did a bunch of loops, then did an approximately 1:00 minute wall sit.

ANNOUNCEMENTS: TWO MORE WEEKS OF NIGHT OWL–LETS GET THIS GOING; 9-11 Stairclimb, Sign Up!!!

COT: YHC shared that he is really weak when it comes to being able to laugh at himself. But laughing at yourself — paradoxically — is an attribute of the most successful, serious leaders.

Date: 2026-07-30
AO: Ruck Dynasty
Q: Fish Fry ,
PAX: Kodiak, Hobbyhorse, Fish Fry, Attache’, Disco
FNGs: None
COUNT: 5
WARMUP: an extended F3 disclaimer
THE THANG: ruck over to bishop oconnel and back
MARY: none
ANNOUNCEMENTS: sept11stairclimb
COT: none

Date: 2026-07-30
AO: The-Agency
Q: Trademark ,
PAX: Prestige, Rim Fire, Goose, Trademark
FNGs: None
COUNT: 4
WARMUP: 10 yards out and back plus various exercises to warm up THE THANG:

1:
5x blockees
10x thrusters
15x weighted squats
Mosey

2:
5x burpees
10x air thrusters
15x Apollo Onos
Mosey

3:
5x bizarro burpee
10x Bobby Hurleys
15x Under the fence

4: pull up – max out

MARY: windmill, toy soldier, one minute hang

ANNOUNCEMENTS: check the channel

COT: it’s not chaos is potential!