Date: 2026-07-09
AO: FreeState
Q: F3 Scabby ,
PAX: Winston, Pigeon, Cannoli, F3 Scabby, Dungeon Master, Shepherd, MoonMan FNGs: None
COUNT: 7
WARMUP: SSH, IW, windmills, worlds greatest stretch, Phelps, cherry picker
THE THANG: partner @ endline. P1 walks 2 coupons to/from far end. P2 squats & lunges. Repeat 3x.
MoonMan’s fight club. Heavy bag, mitts, dodging station. Timer runs to front + 5 burpees. Repeat 4x. Lifting heavy things. OH press, curls, BO rows, squats, merkins. 4x. MARY: lbc, f Mercury, American hammer, penguin, flutter, plank o Rama. ANNOUNCEMENTS: yoga on Saturday! Welcome back Shepherd!
COT:
Compromised RunnING DORA
Date: 2026-07-09
AO: The-Agency
Q: Goose ,
PAX: Trademark, Lazlo, Gherkin, Goose, Rim Fire, Philly, Google, Jabber FNGs: None
COUNT: 8
WARMUP:
SSH
Michael Phelps
Arm Circles
Don Quixotes
Willie Mayes Hayes
Cherry pickers
Calf stretch
Cobra Kai
THE THANG:
1 partner running laps
Round 1: coupon swings
Round 2: coupon thrusters
Round 3: coupon walking lunges
Round 4: coupon high pulls
MARY: NA
ANNOUNCEMENTS:
tg10 is a thing!
9/11 stair climb is happening
night owl is happening Thursday evenings (maybe this week check slack) COT:
I’ve made the transition into running more (since I didn’t run before F3) and trying to work on building the skill of running when you are exhausted. That’s why everyone was subjected to running + lower body exercises. Thanks for the good time!
Awake my Soul
Date: 2026-07-09
AO: Olympus
Q: Hightower ,
PAX: Toolbox, Doodles, OnlyFans, Drano, F3 Bean Counter – Coleman B., Hightower, Ashe, Nano, Alcatraz FNGs: None
COUNT: 9
WARMUP:
Stretching & warmup exercises
THE THANG:
AMRAPs C.A.A.Bs
20 reps each, then run out 50 yards and back. Then Rinse and Repeat, as many rounds as possible
Chest press
Arm: bicep curls
Arm: tricep extensions
Bent over Rows
Think we got at least 7 rounds.
Well done!
MARY:
Ring of Fire
ANNOUNCEMENTS:
Ruck & Float
9/11 Stair Climb
COT:
Shared line from Mumford & Sons song, Awake my Soul:
In these bodies we will live, in these bodies we will die
And where you invest your love, you invest your life
OldManSoccer – post-USA collapse edition
Date: 2026-07-07
AO: Oldman Soccer
Q: citrus ,
PAX: citrus, Vila, Breach, Concierge
FNGs: None
COUNT: 4
WARMUP: Soccer
THE THANG: Soccer
MARY: Soccer
ANNOUNCEMENTS: USA performance was very disappointing
COT: USA performance was very disappointing
The Patriot
Date: 2026-07-08
AO: The Patriot
Q: CableGuy ,
PAX: Groundhog, Memento, Moderator, CableGuy, Lazlo, Piano Man, Craigs List, Summit, Big Short, Wedding Singer, Malpractice, Drug Boat, Moderator FNGs: 1 Moderator
COUNT: 13
WARMUP: SSH, IW, HB, AC, Burpees, CP, WMH, DD, CK
THANG 1:
Escalator with block exercises:
10 Curls, Farmers Carry to opposite goal line
10 Goblet Squats, Rifle Carry back home
10 Overhead Press, Farmers Carry
10 Coupon Swings, Rifle Carry
x 4 rounds with reps increasing by ten each time (10,20,30,40) THANG 2:
Mosey to the basketball court for a round of Tap Climbers (10 Alternating Shoulder Taps IC, 10 Mountain Climbers IC, x 5 rounds, TTL 100 reps) MARY: None
ANNOUNCEMENTS: Thursday evening workouts/happy hour; 9/11 stair climb, ruck and float upcoming.
COT: This summer, take some time to step back, slow down, enjoy those around you, break the grind for a minute.
