Category: Uncategorized

Date: 2025-09-04
AO: freestate
Q: Horshack
PAX: Andrew Churchill, Gherkin, Deagle, Rebound, Pigeon, F3 Scabby, Mark Michael, Nomad, Bluto FNGs: None
COUNT: 10
Warm Up
– SSH x 25 IC
– Imperial Walkers x 17 IC
– Shoulder Taps x 15 IC
– Willie Mays Hayes x 14 IC
– Mountain Climbers x 12 IC
– Michael Phelps x 14 IC
– Cherry Pickers x 15 IC
The Thang
Playground of Joy & Pain x 2 rounds
1. Bear Crawler (sets the pace)
2. Squats
3. Dips
4. High Knees
5. Plank
– After Round 1: Jacobs Ladder 7 – 5 – 3 – 1
– Football until 6:30 – permanent QB if odd number
Mary:
– Leg Lift Rosalitas x 15 IC
– Box Cutters x 10 each direction IC
– Plank-o-rama x 10-10-10-10-10 IC
– Rodeo Flutters 10 Clockwise Outlaws -10 Flutter (short and fast) -10 CCW Outlaws -10 Flutters (long and slow)

Announcements
– Stair Climb is next week – 9/11 at Lincoln Memorial – 4:15a arrival, 4:30a start, 6:30a wrap, free parking wraps up at 7a
– The Kilimanjaro Challenge: Make Your 9/11 Climb Count for My Impossible to support Hei Hei and his Support Team. – https://runsignup.com/Race/Register/RaceGroup-1880088?raceId=188023
– FreeState 5th Manniversary – Saturday Sept 27, competition with Potomac Rising and Service Project for WWS

COT:
– In a world driven by taking—taking credit, taking more than we need—there’s something radical about giving it away.
– It’s not weakness; it’s power. It’s choosing to believe that there’s enough, that we are enough, and that by passing along what we’ve learned, built, or been given, we actually create more. More connection. More trust. More progress.
– The Red Hot Chili Peppers said it best: “Give it away, give it away, give it away now.” That’s not just a chorus—it’s a call to action. If you’ve made something great, leave the door open behind you. If you’ve figured something out, teach it. If you’ve been helped, help the next. Giving it away isn’t losing whatever it is —it’s planting seeds for the future.
– So ask yourself: What can I give away today to make it easier for the person who comes after me? I realize I don’t want to be a miser
Confide with Sly, you’ll be the wiser
Young blood is the lovin’ upriser
How come everybody wanna keep it like a Kaiser?

Tags: freestate, Andrew Churchill, Gherkin, Deagle, Rebound, Pigeon, F3 Scabby, Mark Michael, Nomad, Bluto

Date: 2025-09-04
AO: hoya-paxa
Q: Hobbyhorse
PAX: Scrum (Chris Klett), Daaa Auditor, Ziggy
FNGs: None
COUNT: 4
WARMUP: usual + high skips and karaoka step
THE THANG: mosey to hospital stairs on reservoir. Repeaters on the stairs. 3 ww2 at base. 5 merkin at top. Return back with a bear crawl in the mosey. MARY: flutter, hammer, box cutter.
ANNOUNCEMENTS: Hoya closed next week for 9-11 stair climb convergence.
COT: today was yhc’s two-year mark in f3. Thank you for welcoming me and being there for me. F3 has changed the trajectory of my health and I’m grateful for you all.

Tags: hoya-paxa, Scrum (Chris Klett), Daaa Auditor, Ziggy

Date: 2025-09-03
AO: horizon-ao
Q: Magoo
PAX: vplaxico, SPINAL TAP, Purple Rain, Fish Fry, Kodiak, Attache’, sticks, Disco, 3 mile FNGs: None
COUNT: 10
WARMUP: WMH, Cherry picker, Imperial Walker, fellowship lap
THE THANG: 9 weight stations (slam ball, 2x Statute of Liberty, 2x side lift, offset merkins, lunges, heavy bag hoist, man-makers) and a timer (a sordid mix of running, bear crawls, and burpees). Occaisional fellowship laps. MARY: Dead bugs and bird dogs.
ANNOUNCEMENTS: 9/11 stair climb, Iron Pax is elsewhere, Old Rag sunrise hike in October, other stuff.
COT: I will continue to be scarce in September, but my heart is with you guys. Not dead yet.

Tags: horizon-ao, vplaxico, SPINAL TAP, Purple Rain, Fish Fry, Kodiak, Attache’, sticks, Disco, 3 mile

Date: 2025-09-03
AO: thedriveway
Q: Play-Doh
PAX: SAAS, Hops, Flux, Prestige, bogey, Play-Doh
FNGs: None
COUNT: 6
WARMUP:

SSH, Overhead Squats, AC, Down Dog to Cobra, WGS, light deadlifts

THE THANG:

Kettlebell swings, 10×5-10 EMOM

Overhead press/bent-over rows, 5x(5,4,3,2,1), 1-2 minute rest

MARY:

Heavy carry, 200m

ANNOUNCEMENTS:

9/11 over night ruck and stair climb next week

bogey mentioned some challenges and a one night burning man (?) coming up [will do research to clarify]

COT:

As with the reverse ladder, sometimes tackling the heavier work first can make it possible to do more with less perceived effort.

Tags: thedriveway, SAAS, Hops, Flux, Prestige, bogey, Play-Doh

Date: 2025-09-03
AO: thefarm
Q: Running Man
PAX: Firehead, Trilogy, Squatter
FNGs: None
COUNT: 4
WARMUP:
Beet pickers
Willy Mayes Hays
Don quixotes
Arm circles
Calf raises
Mosey around the soccer fields

THE THANG:
Choose an exercise from a hat, then decide how many reps to do 10-100. Exercises included Sophie’s choice

You choose the exercise from the hat, then decide how many reps we do.

Bonnie Blairs
Squats
Lunges (to beginning)
Side straddle hops
Merkins
Bear crawl (to beginning)
Squat jumps
Monkey humpers
Big boy situps
LBCs

MARY:
Flutter kicks
American hammers
Side crunches
High to low plank 60 seconds

ANNOUNCEMENTS:
9/11 stair climb. Squatter will send out information concerning carpooling.

COT:
MLK Jr said: If I cannot do great things, I can do small things in a great way.”

Tags: thefarm, Firehead, Trilogy, Squatter