Date: 2026-08-19
AO: Potomac Rising
Q: Cookies ,
PAX: Promoter, John Kluge, Cookies, FIFA (F3 The Capital), 120, Dash-O, Jacob Hedges, Breadsticks, Katie Texas FNGs: None
COUNT: 9
WARMUP
– SSH x20
– Imperial Walkers x15
– Windmills x10
– Merkins x10
– Squats x15
– Mountain Climbers x20
– Mosey to the basketball court
THE THANG
Bad Decision Ladder
Complete the entire list each round, adding one new bad decision each time: R1: 5 Burpees
R2: +10 Merkins
R3: +15 Squats
R4: +20 LBCs
R5: +25 Mountain Climbers
R6: +30 Walking Lunges
R7: +35 Shoulder Taps
R8: +40 SSH
After every completed round, take one hard lap around the basketball court. Burpees were done on the Q’s down count. Everything else OYO.
Partner Work — “It Seemed Like a Good Idea”
Partner 1 ran basketball-court shuttles while Partner 2 worked. Switch each shuttle and continue toward team totals: – 50 Hand-Release Merkins
– 100 Bonnie Blairs
– 150 Flutter Kicks
– 200 Squats
Final Bad Decision — Burpee Ladder
We used the basketball court to progressively increase the run: 1 Burpee → sprint ¼ court and back
2 Burpees → sprint ½ court and back
3 Burpees → sprint ¾ court and back
4 Burpees → sprint full court and back
Return → 5 Burpees to finish
That took us essentially to time.
MARY
None. The final burpee ladder took us to the finish.
ANNOUNCEMENTS
9/11 Stair Climb — F3 The Capital’s annual Lincoln Memorial Stair Climb. Event info/signup:
https://f3thecapital.com/9-11-stair-climb/
IronPAX Challenge — Sign up and get ready for September.
Registration:
https://ironpax.f3greenwood.org/
Roster / tracker:
https://docs.google.com/spreadsheets/d/1urhOXcFCui6HvB9vM_XN65F8p7szgmkRVsnEdQanFxA/edit?gid=0#gid=0
COT
No formal COT.
Brony shared a reflection from his Freestate workout the day prior about his transition out of the National Guard and the realization that sometimes you don’t know how much you truly love or value something until it’s gone.
The people, purpose, routine, and sense of belonging can become part of us without us fully recognizing it until we’re on the other side of that chapter.
A good reminder to appreciate the communities, relationships, and sense of purpose we have while we still have them.
F3 The Capital 