Category: Uncategorized

Date: 2025-12-13
AO: thesandlot
Q: Rim Fire
PAX: citrus, Lazlo, Trademark, The Tulip, Strange Brew, Hard Knox FNGs: None
COUNT: 7
WARMUP: SSH, IW, HB, LBAC, RLBAC, PB, CT, WMH, DD, RS, WGS, CC THE THANG: 2 rounds x 4 set Tabata
Set 1: Blockies, overhead press, coupon squats, coupon flutters Set 2: Thrusters, curls, coupon calf raises, WWIII
Set 3: Coupon swings, chest press, coupon squat pulse, coupon hammers Set 4: Burpees, low rows, coupon lunges, plank hold

MARY: dirty dogs, donkey kicks
ANNOUNCEMENTS: Happy hour next Friday
COT: With a stress of the holidays and the days getting short this time of year, it’s easy for a lot of people to fall into a funk. Keep an eye out and reach out to those in your orbit who might need checking in on. And if you need checking in on yourself, let one of us know because we’re here for you.

Tags: thesandlot, citrus, Lazlo, Trademark, The Tulip, Strange Brew, Hard Knox

Date: 2025-12-12
AO: sparta
Q: Nano
PAX: Flapjack, Atlas, Norm, Battleship, Doodles, Drano, NOAA, MadDog, Decibel FNGs: None
COUNT: 10
WARMUP
• PAX started with a lap around the field to get warm
• Side Straddle Hops on the field.
• Arm circles.
• Cherry pickers.
• World’s Greatest Stretch.
• Air squats.
• Down Dog.

THE THANG:
Objective: Paint the field while leaving only the letters F3 in the middle unpainted. 1. Outline the “F”
• Alternating bear crawl and lunge walk tracing the outline of the F.
• The F was aligned along the 30-yard line and spanned ~15 yards in each direction. 1. Paint the First Third of the Field
• Shuttle runs back and forth from approximately the 30-yard line to the near goal line. • At each sideline:
• 30 Merkins or
• 5 Merkins or
• 5 Air Squats (as modified).
1. Backside Field Coverage
• 100-yard end-to-end runs to paint the far side of the field. 1. Burpee Bounce at the “3”
• From the far goal line, run between the hashes to the number 3 (~30-yard line). • At the 3, perform one burpee, then run back.
• Approximately 10 repetitions.
• Followed by bear crawl and lunge walk around the number 3. 1. Final Paint Pass
• Another round of end-zone-to-end-zone running to fill in remaining areas. MARY:
• Focused on filling the region between the F and the 3.
• One back-and-forth run between each Mary exercise.
• Exercises included:
• Little Baby Crunches (LBCs)
• Flutter Kicks
• V-Ups
COT:
• Discussion centered on the book Grit and the importance of developing grit.
• Emphasis on practical ways to build grit and why it matters in workouts and life.

Tags: sparta, Flapjack, Atlas, Norm, Battleship, Doodles, Drano, NOAA, MadDog, Decibel

Date: 2025-12-12
AO: horizon-ao
Q: Poe
PAX: Disco, Kodiak, 3 mile, sticks, Attache’, Gherkin
FNGs: None
COUNT: 7
WARMUP: SSH, LBAC, MP, IW, Cherry Pickers, WMH, down dog, WGS

THE THANG: Exercises set to Cupid Shuffle

Round 1: Down, down = airsquats, to the left/right = forward/backward lunges, kick = forward kicks, walk = no surrenders, other lyrics = mosey
Round 2: Down, down = merkins, to the left/right = plank shuffle left/right, kick = back kicks, walk = mountain climbers, other lyrics = mosey
Round 3: Down, down = sit ups, to the left/right = penguin ankle taps, kick = Freddy Mercuries, walk = flutters, other lyrics = hold Al Gore

7 rounds of “rest” exercise – partner up, inflate a balloon; take turn tapping the balloon up in the air and keep it off the ground; after each tap, do 1 burpee

Round 4 = repeat round 1
Round 5 = repeat round 2

MARY: repeat round 3

ANNOUNCEMENTS: Arlington Cemetery Wreath laying this Saturday.

COT: It’s definitely great to do all the big vacation things and celebrate life events. But, since had some free time the last couple of months, my M and I have been going to the movies every Tuesday evening and it’s just as important and just as much fun to “celebrate” the routine.

Tags: horizon-ao, Disco, Kodiak, 3 mile, sticks, Attache’, Gherkin

Date: 2025-12-12
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: John Kluge, Jeremy Hurlbutt
FNGs: None
COUNT: 3
WARMUP:
15 SSH IC
10 windmills IC
10 high knees IC
10 IW IC
10 squat jumps SC
10 hairy rockettes
Greatest stretch

THE THANG:
1 Squat, 20 Thrusters
Jog 25 yards
2 Squats, 19 Thrusters
Jog 25 yards

All the way down to 20 Squats, 1 Thruster

Mosey on the 5’s

MARY:
10 BBS SC
15 LBC IC
15 Penguins IC
8 Flutter low/fast IC, 8 flutter high/slow IC
10 Scissors IC

ANNOUNCEMENTS:
New AO in Mt. Airy MD – Expansion is happening in our area let’s continue that momentum and growth!

COT:

Tags: potomac-rising, John Kluge, Jeremy Hurlbutt

Date: 2025-12-12
AO: thepatriot
Q: Jag
PAX: Flipper, Anchorman, Shake ‘n’ Bake, Big Short, Bob the Builder, Fiddler, NASCAR, Rim Fire, SAAS, Boardwalk, CableGuy, Short Rib, citrus, Smokey FNGs: None
COUNT: 15
WARMUP: SSH; Air Press; Seal Claps; LBAC (F & R); IW; WMH; RVE; Down Dogs; Runners’; World’s Greatest; Cobra Kai – all 12-count

THE THANG: The PAX took a quick mosey, Reindeer-style, to the amphitheater. There, F3 gave us on the first day of F3-mas: 1 Burpee and a run around the theater.

On the second day of F3-mas, F3 gave us: 2 Burpees; 1 Burpee and a run around half of the theater.

On the third day, F3 gave us: 3 Little Tiny Dips (LTDs); 2 Burpees; 1 Burpee and a run around the theater.

F3 gave us on the fourth day: 4 Step-Ups; 3 LTDs; 2 Burpees; 1 Burpee and a run around half of the theater.

On the fifth day, F3 gave us: 5 “O”s instead of Golden Rings; 4 Step-Ups; 3 LTDs; 2 Burpees; 1 Burpee and a run around the theater.

For the sixth day, F3 gave us: 6 Copperhead Squats instead of Geese-A-Layin’; 5 “O”s; 4 Step-Ups; 3 LTDs; 2 Burpees; 1 Burpee and a run around half of the theater.

On the seventh day of F3-mas, F3 gave us: instead of Swans Swimming, 7 Michael Phelps; 6 Copperhead Squats; 5 “O”s; 4 WWIIs; 3 LTDs; 2 Burpees; 1 Burpee and a run around the theater.

On the eighth day of F3-mas, F3 gave us: 8 Toy Soldiers; 7 Michael Phelps; 6 Copperhead Squats; 5 “O”s; 4 Step-Ups; 3 LTDs; 2 Burpees; 1 Burpee and a run around half of the theater.

For the ninth day, F3 did not give us Ladies Dancin’, but 9 Rockettes! Then, 8 Toy Soldiers; 7 Michael Phelps; 6 Copperhead Squats; 5 “O”s; 4 Step-Ups; 3 LTDs; 2 Burpees; 1 Burpee and a run around the theater.

On the tenth day of F3-mas, F3 gave us 10 Lords-a-Leapin’ (White Men Can’t Jump Squats); 9 Rockettes; 8 Toy Soldiers; 7 Michael Phelps; 6 Copperhead Squats; 5 “O”s; 4 Step-Ups; 3 LTDs; 2 Burpees; 1 Burpee and a run around half of the theater.

On the eleventh day, F3 did not give us 11 Pipers Pipin’, but 11 PAX Typin’ (Typewriter Merkins)! Then, 10 White Men Can’t Jump Squats; 9 Rockettes; 8 Toy Soldiers; 7 Michael Phelps; 6 Copperhead Squats; 5 “O”s; 4 Step-Ups; 3 LTDs; 2 Burpees; 1 Burpee and a run around the theater.

Finally, on the twelfth day of F3-mas, F3 gave us: 12 Hands Release Burpees (after all of that grabbing of goodies); 11 Typewriter Merkins; 10 White Men Can’t Jump Squats; 9 Rockettes; 8 Toy Soldiers; 7 Michael Phelps; 6 Copperhead Squats; 5 “O”s; 4 Step-Ups; 3 LTDs; 2 Burpees; 1 Burpee and a run back to the stadium—again, Reindeer-style.

MARY: Flutters, LBCs and LBCs – a 12-count each

ANNOUNCEMENTS: Wreaths at Arlington Cemetery tomorrow; 2ndF next Friday

COT: Although this is a season with a lot of demands on your time (family, friends, work, etc.), do not forget to take time to take care of yourself. It is not selfish. You cannot be there for others if you are not there for yourself. Out.

Tags: thepatriot, Flipper, Anchorman, Shake ‘n’ Bake, Big Short, Bob the Builder, Fiddler, NASCAR, Rim Fire, SAAS, Boardwalk, CableGuy, Short Rib, citrus, Smokey