Category: Uncategorized

Date: 2026-07-31
AO: The Driveway
Q: Play-Doh ,
PAX: Flux, Moderator, Play-Doh, Bone, Prestige, Kodak, Vila
FNGs: None
COUNT: 7
WARMUP:

• Joint Warm-Up: Slow-Motion Eccentric Heel Raises (1×10 / 2-sec down), Ankle Circles (1×5 L/R).
• Hip Circuit: Prying Goblet Squat (1×3), 90/90 Switches (1×12), Adductor Rock Backs (1×5 L/R), Half-Kneeling Rocks (1×5 L/R), World’s Greatest Stretch (1x5s L/R). • Core/Scap: Dead Bug (1×12 L/R), Scap Push-Ups (1×12).

THE THANG:

P1: THE BASE (Ankle Armor)
• Heel Walks (1x20Y)
• Toe Walks (1x20Y)
• Tibialis Raises (2×15 / Slow and controlled)
• Calf Raises (2×15 / 2-sec pause)
P2: THE PRIME (Neural & Lateral)
• Copenhagen Plank: 2x30s L/R (Static Hold).
P3: THE MEAT (Superset x 2)
• Superset same leg, then switch:
• Contralateral BSS (2×8–10 L/R / Load opp. hand; 4 sec eccentric).
• Contralateral SLRDL (2×8–10 L/R / Slow, touch ground; 4-second eccentric count). • Single Leg LLHISO (2×30–45s L/R / 15° knee bend).
P4: UPPER & FLUSH
• Upper: Half-Kneeling Bottoms-Up KB Press (2×5 L/R), Bent Over Row (2×10 L/R / Pull to hip). • Flush: Suitcase Step-Up (2×8-10 L/R).

MARY:

Z sit and Child’s Pose

ANNOUNCEMENTS:

– boneathon
– Ruck and Float tomorrow
– sept11stairclimb
– Volunteer tomorrow evening @ ignite. Let Kodak know if you are available. – No capital-montessori-kettlebell-club tomorrow.
– Play-Doh is out next week.

COT:

YHC wants to thank the PAX for their patience and good cheer despite my repeated 0535 launches 🙄. Your reliability and punctuality have inspired YHC to treat 0525 as the new 0530 moving forward. TClaps to the men who hold the line.

Date: 2026-07-31
AO: The Aerie
Q: Stewie ,
PAX: Lonestar, Brian Valletta, Stewie
FNGs: None
COUNT: 3
WARMUP:
Motivators
Michael phelps
Worlds greatest stretch with a twist
Willie mays hays
Regular Skip, High Knee Skip, Straight Leg Skip, Power Skip (explode upward)

THE THANG:
D6 to determine reps and distance. Do the reps then move that many yards, 3 hand release at the turn, then MoM back. 1,2,3=x10
4,5,6=x5
Example: A roll of 2 means do 20 Mike Tysons, bear-crawl 20yards, 3 merkins at the turn, then bear crawl back to goal.

Rounds:
1. Mike Tyson + Bear crawl
2. Coupon curl + rifle carry
3. OH Press+ Frankenstein with coupon
4. Calf raise+lateral lunge walk
5. Blockees + murder bunnies
6. Squat + lunge.
7. Hip thrust + suicide run
8. Monkey Humper+broadjump
9. CPR + bear trap
10. American hammer+inch worm

MARY: none
ANNOUNCEMENTS: 9/11 stair climb at Lincoln Memorial, 0400 Sept 11. COT:
In Douglas Adams’ The Hitchhiker’s Guide to the Galaxy, a supercomputer called Deep Thought is built to answer the Ultimate Question of Life, the Universe, and Everything. It runs for seven and a half million years. The answer comes back: 42.
Everyone is furious. The answer is useless. Deep Thought tells them the answer is fine. They never understood the question they were asking.

We do the same thing. We stall out on the job, the marriage, the season we’re in, and we ask: What do I want to be? What should I do with my life? What are my goals, my ambitions, my dreams?

Every one of those questions “me” is the subject.

If the answers keep coming back useless, check the question. Try these instead: Who needs something I already have? What is broken in my neighborhood that I could fix? Who is carrying weight alone right now?

Those questions have answers you can act on before you leave this parking lot.

PAX then shared some challenges we are going through and closed by praying over each other.

Date: 2026-07-31
AO: Atlantis
Q: Forceps ,
PAX: Forceps, Hammer, Palmetto, Hammerhead
FNGs: None
COUNT: 4
WARMUP: 10x3ct Cherry Pickers. Willy Mays Haze, SSH, Arm Circles forward and back, shoulder stretches, Hillbillies, Imperial Walkers. THE THANG: Mosey to the rocks. Pick out 1 big and two small rocks. Big Rock Challenge
15x3ct Curls for the Girls, Overhead Tris, Rut Rows, Bus Drivers, Wonder Bras, Ground Pounders. Small rocks challenge
10x3ct Flys, Nipplers, Downhill Skis, Snow Angels
On your 6:
10x3ct Press, Skull Crushers, Rockies, Homer to Marge, American Hammers, Low Slow Flutter. Rinse and repeat entire series
Close with slow 4ct Curls and Tri Press.

Mosey to steps, partner up. 1 HIM runs stairs while other exercises. Team does 150 SSH and 100 Squats (ran out of time for 50 Merkins)
MARY: Round robin Ab exercises – Slow Freddie’s, Heal Taps, Heals to Heaven, (forget the name of Hammers exercise but it sucked). ANNOUNCEMENTS: Hammerhead’s semiannual going away party TBD
COT: Don’t take for granted the impact you might have on someone’s day by being dismissive or rude. Be conscious of how you approach everyone and focused on being kind.

Date: 2026-07-31
AO: Horizon
Q: Disco ,
PAX: Bo, Kodiak, Poe, Brown Bag, sticks, citrus, Sunshine, Attache’, Trademark, SPINAL TAP, Disco, 3 mile, Woody, Chinook FNGs: 1 Chinook
COUNT: 15
WARMUP: SSH, Moroccan NC, WmH, cherry picker, windmill, d dog, WGS, child’s pose, OYO
THE THANG: pax improvised 15s in the corners: merkins, Fred mercury, squat jumps, diamond merkins, wide arm merkins, WWIs. Then when the sun was up: Ultimate Frisbee f3 style.
MARY: Deferred burpees to bring it home
ANNOUNCEMENTS: ruck and float. 9/12 stair climb. welcome chinook. COT: not today

Date: 2026-07-31
AO: Rec League
Q: Cookies ,
PAX: Townie, Cookies, The Situation, Baguette, Ian Heaton
FNGs: 1 Ian Heaton
COUNT: 5
WARMUP:
Before the beatdown, the Q delivered the M3 brief, covering F3’s mission, the five core principles, and the meaning of the three Fs: Fitness, Fellowship, and Faith. – 20 Side Straddle Hops IC
– 10 Groin Stretches, each side
– 10 Ankle Circles each direction OYO
– 15 Torso Twists IC
– 15 Imperial Walkers IC
– 30 seconds High Knees
– 30 seconds Butt Kickers
THE THANG:
Block 1 — 12-Minute Rotating Stations
With five PAX, each man began at a separate station. Stations 1–4 continuously performed their assigned movement while Station 5 moseyed through the parking lot. When the runner returned, everyone rotated forward one station, with the runner moving to Station 1. The rotation continued for the full 12 minutes. 1. Thigh Masters
2. Dips
3. Bulgarian Split Squats
4. Hanging Knee Raises — from a dead hang, raise the knees toward the abdomen 5. Mosey in the parking lot
Block 2 — 12-Minute Rotating Stations
The same rotation format was used for another 12 minutes. Reverse Lunges were removed because there were only five PAX, allowing the number of stations to match the number of men. 1. Tonya Hardings
2. Sumo Squats
3. Squat Thrusts
4. Bonnie Blairs
5. Mosey in the parking lot
Block 3 — 4-Minute Group Circuit
All PAX moved through the circuit together. Each movement lasted one minute. The Al Gore holds were performed together, while the other exercises were completed OYO at each man’s own pace. 1. Al Gore — 60-second hold together
2. Walmart Burpees — 60 seconds OYO
3. Alternating Shoulder Taps — 60 seconds OYO
4. Al Gore — 60-second hold together
The timer expired at the end of the second Al Gore hold.
MARY:
Ring of Fire.
ANNOUNCEMENTS:
Discussed Saturday’s Ruck N’ Float in Harpers Ferry, West Virginia.
Discussed the upcoming 9/11 Stair Climb, which will begin at 0430 and continue for a couple of hours. COT:
We welcomed and named our FNG Dash-O (spelling TBD).