Category: Uncategorized

Date: 2025-07-04
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Promoter
FNGs: None
COUNT: 2
WARMUP:
20 SSH IC
15 imperial walkers IC
8 squats jumps SC MD
10 HR merkins SC MD
10 Cherry pickers IC

THE THANG:
Round 1
1 person does 10 cleans WC then 10 merkins then 10 taint scrapers

Other pax farmer carry until 1st pax is done

Round 2
1 person does 10 blockies, then 10 squats, then 20 curls

Other pax rifle carry until 1st pax is done

MARY:
10 big boy sit-ups
15 scissors
10 dying cockroach
Plank o Rama

ANNOUNCEMENTS:
None

COT: happy bday America

Tags: potomac-rising, Promoter

Date: 2025-07-03
AO: freestate
Q: FIFA (F3 The Capital)
PAX: Dungeon Master, Horshack, Baguette, Winston, Pigeon, Deagle, Mumford, Mark Michael, William Savage, Wiley FNGs: None
COUNT: 11
WARMUP:
50 stars warm up

25 SSH IC
25 high knees IC
25 mountain climbers IC
25 Bonnie Blair’s IC
Stretch

THE THANG:
1913 overture

(19 sets of 13 reps = 249 = USA age)

Body weight
13 burpees single count
13 merkins IC
13 squats IC
13 shoulder taps IC
13 Monkey humpers IC

Mosey

Coupon
13 curls IC
13 lunge twist each leg is 1 IC
13 skull crusher IC
13 hamstring extension each leg SC

Mosey

Coupon Optional
13 dips IC
13 step ups each leg is one IC
13 derkins IC
13 squat thrusters IC

Mosey

Coupon
13 overhead press IC
13 dead lift IC
13 clean/press SC
13 taint scrapers SC
13 push outs IC
13 blockies SC

MARY:
250 USA Mary

25 Spider-Man each side is 1 SC
25 LBC IC
25 Spider-Man each side is 1 SC
25 LBC IC
25 Spider-Man each side is 1 SC
25 LBC IC
25 Spider-Man each side is 1 SC
25 LBC IC

ANNOUNCEMENTS:
Ruck n float

COT:
this 4th let’s remember what makes this country great and that’s things like this right here. Lotta other shit going on our little neck of the woods but the important stuff, the stuff that really matters is right in front of us.

Tags: freestate, Dungeon Master, Horshack, Baguette, Winston, Pigeon, Deagle, Mumford, Mark Michael, William Savage, Wiley

Date: 2025-07-08
AO: acropolis
Q: Hightower
PAX: Todd Cole (Norm), NOAA, Peanuts, Sunny, Obadiah, Monk, Doodles, Atlas FNGs: None
COUNT: 9
WARMUP:
SSH followed by stretching. Then full field: Frankenstein, walk lunge, butt kickers, high knee skip. Then 1/2 field Karaoke THE THANG:
400’s
400 meter run

300 meter run then
10 burpees, 20 big boys, 30 ssh, 40 air squats

200 meter run
Then 2 rounds: 10 burpees, 20 big boys, 30 ssh, 40 air squats

100 meter run
10 burpees, 20 big boys, 30 ssh, 40 air squats

MARY:
Ring of Fire Abs

ANNOUNCEMENTS:
3F clean up this Sat at Delphi, at 8:30am
Atlas group going to Cameroon, needs your support
Ruck & Float

COT:
Appreciate how good we have it here as Americans. Coming back from 3rd world poverty country, reminds us quickly just how good we have it here in the US. Granted we have many problems domestically. But we are still home of the Free, because of the Brave.

Tags: acropolis, Todd Cole (Norm), NOAA, Peanuts, Sunny, Obadiah, Monk, Doodles, Atlas

Date: 2025-07-07
AO: terrapin-station
Q: 2 percent
PAX: meister, Groundhog, Leprechaun
FNGs: None
COUNT: 4
WARMUP: SSH; Imperial Walkers; Don Quixote’s; RVE’s; Itty Bitty Arm Circles; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch; Fellowship Lap

THE THANG: Round 1 – 6 sets. 10 reps for each exercise corresponds with their dice number.

Round 2 – Each PAX took turns rolling a single die. 10 reps for each exercise corresponding with the dice number rolled.

Number Exercise
1 Coupon chest press
2 Tricep Press
3 Pull up or bent over row
4 Bonnie Blair (2 count)
5 Coupon Curl
6 Blockee

Round 3: New game. New exercises below. PAX took turns rolling both dice and leading us in 10 reps of the corresponding exercise.

Number Exercise
2 Bulgarian Split Squats (each leg)
3 Seal Claps (in cadence)
4 Derkins
5 Coupon Swings (O.Y.O.)
6 Jump Squat w/ Knee Slap
7 Figure 8 (in cadence)
8 Front Raise (O.Y.O.)
9 Plank Jack (in cadence)
10 Side Shuffle Touch the Ground (in cadence)
11 Jack Knife
12 Traveling Merkins (O.Y.O.)

MARY: Because we did so many Figure 8’s and Plank Jacks, quick Mary w/ Nolan Ryan’s

ANNOUNCEMENTS: New AO’s “The Driveway” 0530 Wednesday Yorktown parking lot, “The Furnace” 0530 Thursday at Nottingham Elementary, “Ruck Dynasty” Thursdays 0600 Discovery Elementary, Please consider giving to Atlas and Flourishing Seeds

COT: 30 second moment of silence. Pray for those who are enduring the devasting floods in Texas.

Tags: terrapin-station, meister, Groundhog, Leprechaun

Date: 2025-07-01
AO: tg10
Q: Nano
PAX: Lazlo, Gherkin, Rocket, Rim Fire, Summit, Hobbyhorse, Trademark, Daaa Auditor FNGs: None
COUNT: 9
WARMUP: I Hope So
THE THANG:
Perfecting Perfection starts with the 3 perfect exercises:
– Perfect Merkins: hand release at the bottom and shoulder tap at the top
– Perfect WW2: hands touch the ground overhead at the bottom and touch your toes at the top
– Perfect Squat: using a coupon or a wall that is shorter than your knees, sit down at the bottom and lift your feet off the ground before standing up, and jump at the top And it adds a 10 yrd run at the end, with each round increasing like: Round 1:
1 perfect merkin
1 perfect WW2
1 perfect squat
10 yd run

Round 2:
2 perfect merkins
2 perfect WW2s
2 perfect squats
20 yd run

Add another rep and 10 yd for each round. Your score is rounds+reps+yards.

MARY:
ANNOUNCEMENTS: citrus is already perfect and didn’t need to participate. Trademark has fat fingers or was still dazed on the #PointofPain that he didn’t realize he increased his score by a full round + 1 merkin. That’s way more than 1%, it’s also way more than 2 percent (who was in the same camp as citrus), it’s probably closer to like 20% better. Strong outputs by Rocket and YHC put delphi at the top of the charts for the highest average score at an AO (yes, I had to win something). Finally, Gherkin got districted by JWoww and The Situation on the #jerseyshore giving Lazlo his window to make a last minute push for the win! COT: May you all be a little more perfect in mind, body, and spirit!

Lazlo 10+33+54 thepatriot
Gherkin 10+33+50 #jerseyshore
Nano 10+22+0 delphi
Rocket 10+18+0 delphi
Rim Fire 9+30+60 thepatriot
Summit 9+7+0 thepatriot
Hobbyhorse 8+18+0 thegeneral
Trademark 9+18 #PointofPain (Pittsburgh)
Trademark 8+17+0 thegeneral
Daaa Auditor 8+0+0 hoya-paxa

Tags: tg10, Lazlo, Gherkin, Rocket, Rim Fire, Summit, Hobbyhorse, Trademark, Daaa Auditor