Category: Uncategorized

Date: 2026-07-11
AO: Olympus
Q: Ashe , Hightower
PAX: Hightower, Ashe, Norm (Todd Cole), lazlo, Monk, Doodles, Flea, Bean Counter FNGs: None
COUNT: 8
WARMUP: Stretching & Lunges
THE THANG: Jog Lake Braddock & Play Soccer. Lazlo = MVP.
MARY: Yes, but standing up. Mostly stretching.
ANNOUNCEMENTS: Ruck and Float, 9/11
COT: You had to be there.

Date: 2026-07-11
AO: The Sandlot
Q: CableGuy ,
PAX: Klinger, The Tulip, Rim Fire, Baywatch, 2 percent, CableGuy, Trademark, Corner Kick, Mogul, Tariff FNGs: None
COUNT: 10
WARMUP: SSH, HB, IW, CP, WMH
THE THANG: Original JG: mosey 3 minutes, stop for 20 Squats 5 Burpees 20 Merkins, x 10 rounds. MARY: None
ANNOUNCEMENTS: Ruck and float 8/1.
COT: Take time this summer to slow down and reconnect with family and friends.

Date: 2026-07-11
AO: Downrange
Q: Gherkin ,
PAX: Gherkin, James aka ‘Swinging Richard’, Part Time
FNGs: 1 Part Time
COUNT: 3
WARM UP
SSH, Imperial Walkers, Hillbilly, Willie Mays Hays, Cherry twist, worlds greatest stretch, kobra kai THE THANG
EMOM for 10 minutes
5x pull ups
10 Merkins
15 squats
Tabata
20 seconds work and 10 seconds of rest for 10 minutes
Alternating between Dips & steps ups (or box jumps)
EMOM for 10 minutes
Squats for first 30 seconds
WWIIs for final 30 seconds of each minute
MARY
Flutter Kicks
LBCs
ANNOUNCEMENTS
– Coffee at Oves
– This year is the 25th Anniversary of Sept 11. F3 the Capital is hosting its 9th stairclimb at Lincoln Memorial COT
Prayer requests and gratitude

Date: 2026-07-11
AO: Downrange
Q: Hobbyhorse ,
PAX: Hobbyhorse, DrugBoat, shank
FNGs: None
COUNT: 3
WARMUP: stretch
THE THANG: jog to hill by Y, team exercise: one runs, one planks, one exercises. Rotate thru 200 push up 200 sit up 200 squat. Ring of 30 push up. 3 more hills to close out MARY: sit up flutter and stretch
ANNOUNCEMENTS: none
COT: prayers for loved ones.

Date: 2026-07-10
AO: Atlantis
Q: Hammerhead ,
PAX: Hammerhead, Mom’s Spaghetti, Hammer, Work Release, Work Release, @shortcircuit FNGs: None
COUNT: 5
WARMUP: ssh-wmh-gg-iw-hbw-ouo armstretches
THE THANG: Team Stair Chase
Preblast: Stair Chase – Atlantis – Fri
Date: Friday, July 10
Time: 0600
Where: atlantis – https://www.google.com/maps/search/?api=1&query=38.873425,-77.00098 Event Type: Bootcamp
Q: Hammerhead
HC Count: 2
HCs: Hammerhead Hammer
If enuf Pax show up to fill out two teams, serpentine in oppo directions to try and get to the other end First!

WHAT: Staircase Chase

Pax do the following at each staircase landing (and Q will bring index cards to remind the teams of the each sequential flights WOD routine).

First Flight—
5 Eight-count Manmakers | 10 4-count Arm Circles in Al Gore | 15 tee to wyes | 20 wye claps | 25 tee claps

Next flight —
5 Eight-count MMs I 10 Carolina DDs | 15 Merkins | 20 4-ct flutters | 25 Plank Jack’s

Third flight —
5 Eight-count MMs | 10 Derkins |
15 Erkins | 20 Dips | 25 Jack Webs

Fourth Flight —
5 Eight-count MMs | 10 squat
Jumps | 15 basic Burpees | 20 4ct mtn
Climbers | 25 4-ct air squats

Fifth Flight—
Repeat first flight

WHY: Because we need more stair work!
MARY: heel tappers-leglift waterfall-flutterkicks-hellodolly-scissorkicks-bigboy situps-plankout ANNOUNCEMENTS: 9/11 stairclimb
COT: “Love One Another, as I Have Loved You.” Love manifests in ways so profoundly, we can hardly understand it.