Category: Uncategorized

Date: 2025-07-09
AO: compound
Q: Popeyes
PAX: Rambler, Booking, Doodles, Roddick, Poe, Obadiah, Yardbird, citrus, Monk, Sunny, Corkscrew (F3 The Capital), Ashe FNGs: None
COUNT: 13
WARMUP: Frankenstein’s, Leg pulls, Karaokes, side to sides, Super marios, maybe a few others, ending in a fellowship lap. THE THANG:

Sprint the field
Jog to the 25. 20 Jump Squats
jog to the 50. 20 SSH
jog to the 75. 20 shoulder taps
jog to the goal line. 20 big boi stiups

Half fellowship lap.

Sprint the field
Jog to the 25. 20 Bonnie Blairs
jog to the 50. 20 Forward Lunge
jog to the 75. 20 Reverse Lunge
jog to the goal line. 20 LBC’s

x3

Couple fellowship laps at the end to get us to 5k steps.

MARY: Included in the workout
ANNOUNCEMENTS: AT hike, Ruck and float, Clean up at Olympus next Saturday COT:
Q shared the challenge of LSAT training and shared 3 quotes:
1) From Bruce Lee: I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times
2) Chains of habit are too light to be felt until they are too heavy to be broken 3) How do you eat an elephant? One bite at a time

Q is now taking one step at a time to study and his kids are walking with him everyday.

If you are facing an insurmountable challenge or something difficult, let me know. I will walk with you.

Tags: compound, Rambler, Booking, Doodles, Roddick, Poe, Obadiah, Yardbird, citrus, Monk, Sunny, Corkscrew (F3 The Capital), Ashe

Date: 2025-07-09
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Baguette, Promoter
FNGs: None
COUNT: 3
WARMUP:
Mosey
Bear crawl dry docks
High knees
Mountain climbers
SSH
Merkins
Body squats

THE THANG:
8 Skip ups per leg
Low shuffle half way
8 jump thrusters
Low shuffle back
15 SC thrusters with coupon
Lunge walk half way
8 low thrusters
Lunge walk back
20 SC coupon squats, after move to bench with coupon

Mosey
60 second wall sit

60 second Al gore
Broad jump half way
60 second Al gore
Broad jump half way
10 Hamstring extensions per leg
Bear crawl half way
15 Drydock leg raises per leg
Crawl bear back
20 SC arm raise coupon squats, after move to bench with coupon

Mosey
60 sec wall sit

50 SC Double calf raise WC
25 shin raise (back against wall)

MARY:
FM
LBC
Captain thors
30 sec Low plank
Spider-Man
Heels to heaven

ANNOUNCEMENTS:
Ruck n float

COT:
Be patient with your 2.0s, they’re just 2.0s after all

Tags: potomac-rising, Baguette, Promoter

Date: 2025-07-09
AO: horizon-ao
Q: Magoo
PAX: Gherkin, Disco, SPINAL TAP, Kodiak, Attache’, 12-point
FNGs: None
COUNT: 7
WARMUP: WMH, SSH, Stretchy Things
THE THANG: Weight Day. Farmer’s Carry, Double Big Boy Toss, Slam Ball, Statue of Liberty, Squats, Shoulder Press, Dips For Fun. MARY: Yoga Light
ANNOUNCEMENTS: Ruck Dynasty Thursday 0600.
COT: Enjoying the camraderie.

Tags: horizon-ao, Gherkin, Disco, SPINAL TAP, Kodiak, Attache’, 12-point

Date: 2025-07-09
AO: thepatriot
Q: Boardwalk
PAX: Lazlo, Bob the Builder, Groundhog, 2 percent, CableGuy, Enron, Wedding Singer, Rim Fire, Deliverance FNGs: None
COUNT: 10
WARMUP: SSH; CP; WMH; MP; DD; WGS; CK; CP

THE THANG:

Three stations: (1) cone run – box jump – tire shuffle – obstacle course; (2) 50 jump rope, 50 SSH; and (3) escalating weight medicine balls, 10 thrusters and lunges each ball.

Each station 3 min timer and as many reps through the cycle as possible.

Escalating buy-in before starting the timer at each station (add each layer each round): 5 V-ups; 10 C Flutter kicks; 15 WWIs; 20 WWIIs; 25 LBCs; 30 C FMs.

MARY: No time

ANNOUNCEMENTS: Check channels for new AOs and Cameroon mission trip details

COT: Being a man can sometimes mean having to step in to do the right thing even when it’s unpopular.

Tags: thepatriot, Lazlo, Bob the Builder, Groundhog, 2 percent, CableGuy, Enron, Wedding Singer, Rim Fire, Deliverance

Date: 2025-07-09
AO: thefarm
Q: Moonshine
PAX: Moonshine, Running Man, Squatter, Sparky
FNGs: None
COUNT: 4
WARMUP:
– SSH
– Imperial Walkers
– Beet Pickers
– Willy Mays Hayes
– Arm Circles
– Mosey

THE THANG:
Phase 1 – Circle Up
– Wide Arm Merkins
– Seal Claps
– Tempo Merkins
– T Claps
– Lunge Worms

Phase 2 – Bleachers
– Tricep Dips x 20 OMD
– Inclined Merkins
– Declined Merkins
– Step-Ups
– Bench Plank Knee Tucks
– Sprint

Phase 3 – Circle Up
– Staggered Merkins – left
– Staggered Merkins – right
– Seal Claps
– T Claps
– Bear Crawl

Phase 4 – Bleachers
– Fast Dips
– Inclined Merkins
– Squat Jumps
– Bench Plank Knee Tucks
– Sprint

Phase 5 – Circle Up
– Wide Arm Merkins
– Seal Claps
– Tempo Merkins
– T Claps
– Lunge Walk

Phase 6 – Bleachers
– Fast Dips
– Inclined Merkins
– Squat Jumps
– Bench Plank Knee Tucks
– Crab Walk

MARY:
– Side Crunches – right
– Side Crunches – left
– LBCs
– X-Factors
– American Hammers

ANNOUNCEMENTS:
Squatter Q for Friday. Running Man Q for Monday. We need a Q for Saturday’s ruck.
Labor Day weekend backpacking trip in Maine. Check with Squatter for more details.

COT:
Keep showing up. For your family. Your friends. Your neighbors. Your F3 brothers. For people who need you, even if they never say it out loud. You might be the only example they have to show them they matter.

Tags: thefarm, Moonshine, Running Man, Squatter, Sparky