Category: Uncategorized

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Potomac Rising

Date: 2026-05-27
AO: Potomac Rising
Q: Cookies ,
PAX: Baguette, FIFA (F3 The Capital), Promoter, Cookies
FNGs: None
COUNT: 4
WARMUP:
Mosey a lap, SSH, arm circles, Imperial Walkers,
then loose shadowboxing to get the body warm.

THE THANG:
“The Fight Card.” 5 rounds, each ~3 min:
1 min boxing combo – 1 min sprint at 70% – 1 min strength.
Combos built each round: jab-cross, hooks, uppercuts,
jab-cross-hook, then freestyle. Strength minutes mixed
merkins, goblet squats, burpees, curl-to-press.
Light DBs for the punching, heavier for the lifts.

MARY:
Flutter kicks, Russian twists, plank, LBCs

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The Agency Bootcamp

Date: 2026-05-28
AO: The Agency
Q: Trademark ,
PAX: Trademark, Goose, Rim Fire
FNGs: None
COUNT: 3
WARMUP: SSH, FSH, Motivator, AC/CA, Michael Phelps, WMH, DD, pigeon, Cobra Kai THE THANG:
Round 1: Five sets of five exercises done in five reps. At pace OYO. Burpees, Push Up, Mountain Climbers, Air Squats, Jump Squats.

Round 2: Five sets of pull up. While waiting for the bar other Pax did core exercises.

Round 3: Elevens. One side were coupon clean and press. Other side flutter kicks. Lunge walk between for thirty yards.

MARY: American Hammer IC

ANNOUNCEMENTS: boneathon convergence the_night_owl, Him Society

COT: Big changes through small consistent inputs.

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Music is a crutch

Date: 2026-05-28
AO: Olympus
Q: Rollingstone ,
PAX: Peanuts, Atlas, Pop Fly, OnlyFans, Toolbox, Norm, Crop Duster, Rollingstone, NOAA, Obadiah FNGs: None
COUNT: 10
WARMUP: stretching
THE THANG: 1x burpee, run 100 yards and back, complain about lack of music, 1x burpee bear crawl to the 10 do 10 buddy assisted derkins, run 90 meters and back then complain about lack of music, repeato 20 big boys, listen to Pop Fly try to sing, 30 squats, complain about lack of music, 40 lunges, complain about lack of music, 50 shoulder presses, run the bleachers and complain more about music :musical_note: :thinking_face: maybe next time I’ll bring a charged speaker with good music and no ads.

MARY: jLo, something from pop and something from tool box

ANNOUNCEMENTS: HIMs tonight, boneathon, convergence see Peanuts

COT: “Saving Private Ryan” Earn this.

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The Hill

Date: 2026-05-28
AO: The Highlands
Q: Jag ,
PAX: Hard Knox, Jag, Pebbles (The Frontier (NJ)
FNGs:
COUNT: 3
WARMUP: SSH; Air Press; Phelps: WMH; RVE; Down Dog; Runners; Greatest; Cobra
THE THANG: Mosey up the 23rd Street Hill and back, punctuated by Merkins, Squats (Air, Sumo and White Men Can’t Jump), LBCs, Freddies, Flutters, Dips, Step-ups, and Bear Crawls. MARY: IW, Hillbillies, Mule Kicks, Bird Dogs
ANNOUNCEMENTS: Boneathon and Convergence
COT: Sometimes you just have to climb that hill. Just because.