Category: Uncategorized

Date: 2026-09-03
AO: FreeState
Q: Horshack ,
PAX: Dungeon Master, Mark Michael, F3 Scabby, Horshack, Pigeon, Andrew Churchill, Mumford FNGs: None
COUNT: 7
WARMUP:
SSH
Imperial Walkers
Carolina Dry Docks
Grady corn
Merkins
Mountain Climbers
Learning to Phelps
High knees
Piano keys
WGS

THE THANG:

Mosey to stairs of insanity

1-2-3-4-3-2-1
5x burpees
10x leg lift Rosalitas
15x squats

Mosey back

MARY:
LBC
Box cutter
Plank o rama
Flutter
Stretch o rama

ANNOUNCEMENTS:
Stair climb one week from tomorrow
0400 Arrive Lincoln Memorial
0415 Stair climb Start
0630 Stair climb Complete

Parking Options:
1. Constitution Ave – Free parking until 7am
2. Columbia Island Marina (For 4 Mile Mini Ruck – arrive by 0300)

Thirsty F3rd Thursday is Sept 17

COT:

We push each other to be better men, and for me that starts at home. I take my wife for granted at times. Our wives should get the best of us, not what’s left of us. I know I fall short of that, so my challenge to myself—and to every husband here—is to listen better, serve more, and put pride and selfishness aside.

Date: 2026-09-02
AO: Compound
Q: Sunny ,
PAX: Monk, Hightower, Butterfly, Roddick, Sunny, Skidoos
FNGs: None
COUNT: 6
WARMUP: Yes
THE THANG: Dora
50 HR Merkins
100 Squats
150 Carolina Dry Docks
200 Lateral Squats
250 Mountain Climbers
300 LBCs
MARY: Yes, ring of fire
ANNOUNCEMENTS: Sep 11 stair climb, manly book club
COT: Don’t underestimate the power of your support network.

Date: 2026-09-02
AO: The Patriot
Q: Hops ,
PAX: Cheesesteak, Lazlo, Piano Man, Hops, Boardwalk, Smokey, Rim Fire, Ice Tea, Primanti, Wedding Singer, Big Short, Waterboy, Deliverance, Craigs List, CableGuy, Jones, Malpractice FNGs: None
COUNT: 17
WARMUP: same ‘ole. + fellowship lap.
THE THANG: 5 rounds of 5 burpees, 5 merkins, 5 mountain climbers IC, 5 squats, 5 jump squats. 5 rounds of 10 coupon press, 10 coupon curl, 10 rows, 10 goblet squats. 5 rounds of 20 Bobby Hurleys, 15 derkins, 10 American hammers IC. 5 rounds of 10 coupon toe taps IC, 10 coupon swings. 50 side straddle hops IC.
MARY: 50 LBCs, 30 flutter kicks IC, 30 penguin crunch IC, 20 dirty dog, 20 donkey kick, 20 dirty donkeys ANNOUNCEMENTS: 9-11 stair climb, Iron Pax September starts Friday.
COT: First week of YHC with two 2.0s in Middle School. After wrestling with anxiety over my son riding his bike and essentially being “on his own” I remembered the freedom and adventure of school and the challenges of learning from mistakes and finding my own way. Our job as Fathers isn’t to pedal for them and shield them from every bump in the road. Our job is to give them the foundation, build their resilience, and trust the training we’ve given them. They are going to stumble and scrape knees. Their confidence and power comes when they realize they can do things on their own. Growth requires letting go. Trust the foundation and let them ride.

Date: 2026-09-02
AO: Potomac Rising
Q: FIFA (F3 The Capital) ,
PAX: Promoter, 120, Jacob Hedges, Townie, Cookies, Breadsticks, FIFA (F3 The Capital), Dash-O FNGs: None
COUNT: 8
WARMUP:
SSH
HK
IWS
Merkin
MC
WM
WMH
CP
Quad stretch
Arm stretch
Stretch what you want

THE THANG:
4 rounds for time of:

5 blockies
11 WW3 sit ups
26 thrusters
31 walking lunges (2 legs = 1)
Run 141 yards (70.5 yards out & back)

Modified version for each exercise:

5 burpees
11 hand release merkins
26 jungle boy squats (squat, touch knuckles to ground, jump up and raise arms slightly above shoulders) 62 squats
No modification for run

MARY: nope nope nope

ANNOUNCEMENTS:
Week 0 complete, 4 to go
9/11 stair climb is a 4a start, Breadsticks/FIFA considering the 4 mile ruck

COT: creatine

Date: 2026-09-02
AO: Horizon
Q: Woody ,
PAX: Shake ‘n’ Bake, Disco, DrugBoat, Kodiak, Bo, Attache’, Skoat, 3 mile, Woody, Bellhop, Funnel Cake, Kombucha, Wolf FNGs: None
COUNT: 14
WARMUP: Fellowship lap, side straddle hop, windmill, cherry picker, down dog, world’s greatest, up dog
THE THANG: DORA 1 w/ coupon: 100 curls, 200 squats, 300 LBCs. DORA sorta 2: 50 overhead press, 75 coupon swings, 100 chest press. MARY: American hammer, flutter kicks, penguins, 2-3 others I don’t recall 🙂
ANNOUNCEMENTS: first ‘Iron PAX’ Friday at thepatriot. Just show up for 9/11 climb. Need Q for Friday and next week. COT: Put your oxygen mask on first