Category: Uncategorized

Date: 2025-08-15
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Beavis (F3 Bay Area)
FNGs: None
COUNT: 2
WARMUP:
SSH IC
IW IC
SB IC
Bear Crawl Dry Docks
High knees IC
WMH IC
GSE IC

THE THANG:
Round 1
8 Coupon Shoulder Elevator Lift SC
10 Merkins SC
15 coupon clean SC
Bear crawl 20 ft, crawl Bear back 20 ft
15 Overhead press IC
10 merkins SC
15 straight arm coupon raise SC
Bear crawl 20 ft, crawl Bear back 20 ft

Mosey

Repeat round 1

Mosey

Round 2
15 taint scraper SC
1 pax farm carry 2 coupons 50 ft and back, other pax 25 merkins then hold plank 30 bent over row SC (15 per arm)
1 pax farm carry 2 coupons 50 ft and back, other pax 25 merkins then hold plank

Mosey

Repeat round 2

Mosey

MARY:

ANNOUNCEMENTS:
Star climb coming up, sign up

COT:
Recounted for Beavis my cot from we’d about how my son is giving me a run for my emotional money. He recounted to me that he had similar challenges when his son was the same age. It was so reassuring to hear even though I know many parents struggle with the same daily issues from their kids.

Tags: potomac-rising, Beavis (F3 Bay Area)

Date: 2025-08-15
AO: thefarm
Q: Squatter
PAX: Infinity, Firehead, Moonshine
FNGs: None
COUNT: 4
WARMUP:
SSHs
Michael Phelps
Beet pickers
Willy Mays Hayes
Imperial Walkers
Triangle mosey

THE THANG:
Merkins
Reverse Lunges
Mountain Climbers
Imperial Walkers

Frankesteins

At the bleachers:
Derkins
Dips
Step Ups
Erkins

High knees

On the field:
Squats
Shoulder Taps
Forward Lunges
Bird Dogs

Bear Crawl

MARY:
Fence builders
Side crunches
Broken bicycle
Rosalitas

ANNOUNCEMENTS:
9/11 Stair climb
Ruck tomorrow 7am Q TBD
Monday Q Firehead

COT:
Try to put in perspective how many opportunities we have left to do special activities with our loved ones. There are only so many walks in the park, board game nights, etc in our lives to do with those we love, let’s try to make space for those opportunities.

Tags: thefarm, Infinity, Firehead, Moonshine

Date: 2025-08-15
AO: terrapin-station
Q: Flipper
PAX: Maguire, sticks, Goldfish, 2 percent, Ice Tea, Summit, Mess(y), Breach, Meister , 0 FNGs: 1 0
COUNT: 10
WARMUP: SSHs, windmills, HBs, WMHs, RVEs, DDs, runners stretch

THE THANG:
Dora: 3 rounds: 1s line up on the goal line, 2s line up on the 5. Partner up for a Dora: 3 Rounds: Teams of 2 pax working together to reach cumulative exercise goals of 100, 200, and 300 reps. Pax 1 executes as many reps as possible while Pax 2 farmers carry to the 25 and back. -Round 1: 100 merkins
-Round 2: 200 coupon squats
-Round 3: 300 overhead coupon-hold flutterkicks, (single-count)

Do or Die:
Roll Award A Award B 1 25 Yards Bear Crawl Endless Coupon Squats 2 Endless coupon thrusters Run 100 yards 3 50 yards walking lunges Endless S-S-Hop 4 50 LBCs Endless WWIIIs 5 Endless Toy Soldiers 25 Yards Lurpee 6 Endless Atlas Shrugged 100 Yards karaoke 7 Endless High Knees 30 Monkey humpers 8 10 Burpees 15 Burpees

MARY:
-LBCs
-Shoulder taps
-Toy soldiers

ANNOUNCEMENTS:
-9/11 stair climb. Update your emergency contact info in slack (or wear your Life Alert necklace at all times)

COT:
Try to enjoy the last week of summer schedule. All too soon, the school/sports schedule craziness starts back up.

Tags: terrapin-station, Maguire, sticks, Goldfish, 2 percent, Ice Tea, Summit, Mess(y), Breach, Meister , 0

Date: 2025-08-15
AO: horizon-ao
Q: Disco , Kodiak
PAX: Kodiak, Disco, ChairLift
FNGs: 1 ChairLift
COUNT: 3
WARMUP: SSH, LBAC, A Vigoda, D Dog/WGS/C Pose, OYO
THE THANG: 1st Half: 3-way Dora
Alternate between: 150 curls
Rows
Run/karaoke/Yves Poll midfield

Alternate between: 150 KB swings
Coupon squats
Run/karaoke/Yves Poll midfield

2nd Half: Sevens – Stairs and Merkins

MARY: Flutters, birdsong, V ups
ANNOUNCEMENTS: 9-11 Climb
COT: Welcome FNG ChairLift.

Tags: horizon-ao, Kodiak, Disco, ChairLift

Date: 2025-08-15
AO: theaerie
Q: Stewie
PAX: Trifecta, Chasqui
FNGs: None
COUNT: 3
WARMUP:
Warmup
SSH as
Willie mays hays
Frankenstein walk
Downward dog calf stretch
Figure four
Kneeling quad stretch
Worlds greatest with twist

THE THANG:
Carry coupons to center of field

Center workout
manmakers,
woodchoppers
kbell swing
Leave coupons at center,

Run to bleacher
At bleacher do an exercise, 3 sets.
Then run back for center workout
Then return to bleachers for next exercise
Repeato

1. Bonnie Blair’s
2. Bridge March
3. Jump Squats
4. Apollo Ohnos
5. Smurf straddle hops
6. Step ups at
7. Monkey Humpers

MARY: nope, outta time

ANNOUNCEMENTS:
9/11 stair climb. Thursday, 9/11 4:30am start at Lincoln memorial

8/22-8/23 Mens alliance – all Tribes Convergence at Long Park ask Stewie or Lonestar for details.

COT:
You ever meet someone and think, “Man, I wish I had even half of what they’ve got… but maybe without their weird haircut”?

Aristotle had a plan for that. He said: Look at people you admire and copy their best traits. You don’t have to be a clone of anyone just collect the best from each and make it yours.

Think about it: one guy’s discipline, another guy’s patience, another guy’s joy no matter what life throws at him. You “borrow” those traits and make them habits. Over time, those habits become your character.

So here’s your challenge:

1. Pick one trait from one person you admire.
2. Practice it on purpose this week.
3. Notice how it changes you and how others respond.

Aristotle believed that virtue becomes habit, and habit becomes who you are. Borrow the best… and become the best version of yourself.

Tags: theaerie, Trifecta, Chasqui