Category: Uncategorized

Date: 2025-10-09
AO: olympus
Q: Pop Fly
PAX: SubPrime, Battleship, Doodles, Obadiah, Ashe, Crop Duster, Baywatch, Monk, NOAA, Hightower, Rollingstone FNGs: None
COUNT: 12
WARMUP: Standard… SSH, WMH, WGS
THE THANG: The Mogadishu Mile
4 rounds with your coupon. All together

19x KB Swings
19x Squats
19x Cross-over Merkins (hard way)
Shuffle a lap with your coupon

Repeat 4 times

MARY: 19x Rocky Sit-ups

ANNOUNCEMENTS:
a) 18 October – Road clean up at sparta
b) 8 November – thegrunt (EC ruck before at 0530)

Prayers for the villages in the Philippines where devastation from a recent earthquake occurred

COT: Q recounted the story of the battle of Mogadishu from October 3-4 in 1993. The Q forgot to mention the 19 Soldiers who died that day (hence the 19 reps). Q spoke about how he saw in this mile, and what those men did, as the foundational to F3. Leave no man behind, leave no man where you found him

Tags: olympus, SubPrime, Battleship, Doodles, Obadiah, Ashe, Crop Duster, Baywatch, Monk, NOAA, Hightower, Rollingstone

Date: 2025-10-09
AO: ruck-dynasty
Q: Hobbyhorse
PAX: SAAS, Flux, Attache’
FNGs: None
COUNT: 4
WARMUP: stretch
THE THANG: mosey to Harris Teeter, loop to Yorktown blvd then back via Florida Ave MARY: none
ANNOUNCEMENTS: none
COT: restaurants that last often do so for good reason

Tags: ruck-dynasty, SAAS, Flux, Attache’

Date: 2025-10-08
AO: thefarm
Q: Squatter
PAX: Firehead, Trilogy, Running Man
FNGs: None
COUNT: 4
WARMUP:
– SSHs IC
– Grady Corns IC
– Don Quijote IC
– Willie Mays Hayes IC
– Imperial Walkers IC
– Triangle mosey

THE THANG:
Dora – Pax 1 Sprints length of field and back while Pax 2 does:

75 – Coupon Overhead Press
100 Merkins
150 – Coupon Curl
200 – LBCs
300 – Goblet Squats
100 – Coupon Bench Press

Bonus Round by Popular Demand: Bonnie Blairs

MARY:
– Rosalitas IC
– Penguin Crunches IC
– Side Crunches
– American Hammers
– Flutter Kicks

ANNOUNCEMENTS:
Friday Q – Trilogy
Saturday Ruck Q – TBD

COT:
Throwing away a lot of stuff made me appreciate more the things that to me are truly valuable in life: our personal relationships.

Tags: thefarm, Firehead, Trilogy, Running Man

Date: 2025-10-08
AO: horizon-ao
Q: vplaxico
PAX: Disco, Purple Rain, Attache’, 3 mile, SPINAL TAP
FNGs: None
COUNT: 6
WARMUP: yes
THE THANG: hoops, pullups and sprints
MARY: no
ANNOUNCEMENTS: no
COT: n/a

Tags: horizon-ao, Disco, Purple Rain, Attache’, 3 mile, SPINAL TAP

Date: 2025-10-01
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Jeremy Hurlbutt, Low key, Robero Duran, Tiger Lilly
FNGs: None
COUNT: 5
WARMUP:
15 SSH IC
10 thruster plank jacks IC
10 imperial Walker squats IC
2 burpees on Q
10 high knees IC
2 burpees on Q
5 mountain climbers IC
3 merkins IC
5 mountain climbers IC
3 merkins IC
10 shoulder taps IC
10 windmills IC
10 Cherry pickers IC
6 Willie Mays Hays

THE THANG:

Session 1 blockie shuffle

Line up with coupon, 5 blockies, run with coupon to half, leave coupon, back to start, to far side grabbing coupon on the way, 5 blockies, run all the way back to start with coupon

Q wins Q picks the next exercise 20x
Q loses Q picks someone to choose next exercise 10x

Long mosey

Session 2
Squatty bear crawls
Line up, 10 squats, bear crawl ½ way, crawl bear back, run coupon all the way to end, 10 squats, bear crawl to half, crawl bear back, grab coupon, run back to start

Q wins Q picks the next exercise 20x
Q loses Q picks someone to choose exercise 10x

Long mosey

session 3
Walking curls
Walk while curling the while way, leave coupon, run back to start and back to coupon, curl walk back

Long mosey

Session 4
Coupon pull
In bear crawl pull coupon ¼ way way, leave coupon and run to start then back to coupon and crawl Bear while pulling coupon to half way then pick up coupon and run back

MARY:
25 LBC IC
15 side crunch plank IC
20 LBC IC
10 side crunch plank IC
15 LBC IC
5 side crunch plank IC

ANNOUNCEMENTS:
Accelerate is happening now

COT:

Tags: potomac-rising, Jeremy Hurlbutt, Low key, Robero Duran, Tiger Lilly