Category: Uncategorized

Date: 2026-04-17
AO: Rec League
Q: FIFA (F3 The Capital) ,
PAX: John Kluge, Promoter, 120, FIFA (F3 The Capital)
FNGs: None
COUNT: 4
WARMUP:
WU

THE THANG: circle of jerks using equipment and body weight

MARY: many awful things

ANNOUNCEMENTS: I didn’t know it at the time, but I was about to leave my phone on the roof of my car during coffeteria where it would stay until I pulled onto falls rd where it was smashed to oblivion by 1 or more cars. Pay attention to your stuff and for god sakes back your shit up to the cloud.

COT: see above

Date: 2026-04-22
AO: The Patriot
Q: Hops ,
PAX: Rim Fire, Walker, My Space, CableGuy, Hops, Shank, Wedding Singer, Jones, Big Short, Overthrow, Ice Tea, Lucius, SAAS FNGs: None
COUNT: 13
WARMUP: The usual
THE THANG: Round 1: Descending sets of merkins (starting at 20), coupon calf raises, coupon swings, coupon squats, fellowship lap. Round 2 at the benches: Descending sets of dips (starting at 30), lunges, incline merkins (20), body weight squats, decline merkins (15), fellowship lap with coupons. Round 3: 3 minutes of continuous burpees (3) and coupon swings (5). MARY: Flutter kicks, LBCs, Freddy Mercurys
ANNOUNCEMENTS: Happy Hour Friday, Boneathon, Murph, Convergence.
COT: Always intrigued by F3 lexicon, Mumble Chatter is a personal favorite. We offer words of encouragement, catch up, give advice, and crack jokes in the dark while doing hard things. How does this compare to your mumble chatter at home or work? Are you setting a tone of leadership, fun and growth while focusing on the big picture?

Date: 2026-04-22
AO: Compound
Q: Hightower ,
PAX: Corkscrew (F3 The Capital), Hightower, Poe, Monte Karlo, citrus, Roddick, Nimatoad (St. Louis SoCo), V8 FNGs: None
COUNT: 8
WARMUP:
Dynamic stretching followed by more stretching, then fellowship jog

THE THANG:
Coupons on goal line:
20 curls, then rifle carry 10 yards, jog out & back
20 tricep extension, then riffle carry 10 yards, jog out & back 20 chest press, then rifle carry 10 yards, jog out & back
10 squat thrusters, then rifle carry 10 yards, jog out & back 20 bent rows, then rifle carry 10 yards, jog out & back
Turn around for round 2, substitute walk lunges for rifle carry

MARY:
Ring of Fire core exercises

ANNOUNCEMENTS:
Earth Day, give back to local community
Road clean up Saturday 7am, meet at Sparta
Murph Challenge Monday, May 25
COT:
Sharing same CoT from Monday, giving 2nd chance line from Ted Lasso:
“I hope that either all of us, or none of us, are judged by the actions of our weakest moments, but rather by the strength we show when and if we’re ever given a second chance”

Date: 2026-04-22
AO: Ignite
Q: Legacy ,
PAX: East Wing, Goldfish, Legacy, Kodak
FNGs: None
COUNT: 4
WARMUP: the usual
THE THANG: did a series of 3:00 AMRAPS featuring many overhead presses, with Laps in between ANNOUNCEMENTS new McLean AO, summer pop up, CSAUP trifecta
COT: Nutrition challenge isn’t about nutrition— it’s about mindset

Date: 2026-04-22
AO: Horizon
Q: sticks ,
PAX: Disco, vplaxico, 3 mile, sticks, SPINAL TAP
FNGs: None
COUNT: 5
WARMUP: stretching, ssh, lbac, Michael Phelps, windmills
THE THANG:
Run around the schools = 1 lap

1 lap
200m farmers carry
1 lap
50m burpee broad jump
1 lap
50 thrusters

MARY: stretching
ANNOUNCEMENTS: Boardwalk Happy hour next Friday
COT: moment of silence