Category: Uncategorized

Date: 2025-07-04
AO: thepatriot
Q: Rim Fire
PAX: Hops, meister, SAAS, CableGuy, sticks, 2 percent, Prestige, Robo, Kodak, Goldfish, Overthrow, Lucius, Popeye, Attache’, SPINAL TAP, Klinger, Wedding Singer, Smokey, Lazlo, Atlas, Walker, Breach, Hobbyhorse, Deliverance, Whipsnake, Top Spin, Houlihan, Wonka, Boyardee FNGs: 3 Houlihan, Wonka, Boyardee
COUNT: 30
WARMUP: SSH, IW, HB, LBAC, CP, WMH, DD, WG, CC
THE THANG: A celebration of July 4, 1776:
4 rounds x 4 exercises
Each Round:
1 – Chaos Merkin
7 – Copperhead Squat
7 – Lunges (IC)
6 – LBC (IC)
End with a fellowship lap. Last fellowship lap ends on the 26 yard line to have a grand total of 1776 yards of running.

10 minutes of Capture the Flag
MARY: Spelling “July 4, 1776”
ANNOUNCEMENTS: Atlas is leading a group to Cameroon. See follow-up post with the flyer below and Atlas will post more info. Donation match in effect up to $10,000.
COT: In the midst of celebrating the Fourth today, take a few minutes to remember that the reason we can enjoy F3 and the celebrations is because our ancestors put themselves at risk. The people who founded our country saw something they didn’t think was right, and they did the right thing even if it meant sacrifice. YHC recently heard the saying: “There’s never a wrong time to do the right thing.” So do the right thing.

Tags: thepatriot, Hops, meister, SAAS, CableGuy, sticks, 2 percent, Prestige, Robo, Kodak, Goldfish, Overthrow, Lucius, Popeye, Attache’, SPINAL TAP, Klinger, Wedding Singer, Smokey, Lazlo, Atlas, Walker, Breach, Hobbyhorse, Deliverance, Whipsnake, Top Spin, Houlihan, Wonka, Boyardee

Date: 2025-07-04
AO: sparta
Q: Pop Fly
PAX: Nano, Part-Time, Toolbox, Ashe, Roddick, NOAA, Todd Cole (Norm) FNGs: None
COUNT: 8
WARMUP: Yes
THE THANG:
16 minute DORA with an E4MOM
DORA = 249 REPS of: SSH, OH Arm Claps, Lunges, Calf Raises
E4MOM = 1776 (1 Burpee, 7 Merkins, 7 Squats, 6 Situps)

249 Reps for America’s birthday
1776 cuz that’s when it all began

MARY: During Ultimate
ANNOUNCEMENTS: delphi clean up on 12th. harpers-ferry-ruck-float on the 26th

COT: It’s not perfect. We’re not perfect. But as a society, here, now, it’s better than most places and we need to never forget that. It has been worse, it could be better, but it ain’t that bad at all.

Tags: sparta, Nano, Part-Time, Toolbox, Ashe, Roddick, NOAA, Todd Cole (Norm)

Date: 2025-07-04
AO: compound
Q: Doodles
PAX: Poe, Rambler, Ashe, Sunny, Popeyes, Corkscrew (F3 The Capital), Skidoos, Cactus, Big Bird FNGs: None
COUNT: 10
WARMUP:
dynamic exercises from goal line of SSHs, imperial walkers, hillbillies, bear crawl, skips, super Mario, down dog, WGS, cobra Kia, mosey lap

THE THANG:
>From goal line and across the field every 20 yds followed by 48 reps of the below. Skips, super Mario, bear crawls, 2 sets of 24 merkins, 12×4 Mike Tyson’s. Then moseyed mosaic district completing the following at each stop 48 merkins
48 WW2s
48 air squats
2×24 merkins

MARY:
48 pickle pointers

ANNOUNCEMENTS:
9-11. Ruck and float, AT hike in September

COT:
– [ ] Don’t be stagnant. Challenge yourself to be uncomfortable. If you are comfortable, then you are dead. – job, meeting new people, taking on a volunteer commitment. – [ ] Keep an open mind, but know where you stand and don’t waver. – [ ] Find a purpose and a mission and pursue it with passion.
– When we’re connected to others, we become better people. – Randy Pausch, The Last Lecture

Tags: compound, Poe, Rambler, Ashe, Sunny, Popeyes, Corkscrew (F3 The Capital), Skidoos, Cactus, Big Bird

Date: 2025-07-02
AO: horizon-ao
Q: sticks
PAX: vplaxico, Attache’, Magoo
FNGs: None
COUNT: 4
WARMUP: SSH, Windmills, WMH, CP, Stretching, WGS
THE THANG:
Run 1000m on soccer field
50m Burpee-Broad Jumps
Run 1000m on soccer field
200m Fireman Carry
Run 800m on soccer field
50m lunges
Run 200m on soccer field
MARY: lots of stretching
ANNOUNCEMENTS: convergence at Patriot on 7/4
COT: 20 years of marriage for me today. Love you wife most of the time.

Tags: horizon-ao, vplaxico, Attache’, Magoo

Date: 2025-07-03
AO: thehighlands
Q: Katniss
PAX: LTD
FNGs: None
COUNT: 2
WARMUP: stretching and stuff
THE THANG: the pax went to the bball court for a series of squats intermixed with various hard ways to cross the court. The Pax then did some sprints while dribbling a basketball and trying to make shots. Made shots earned merkins; missed shots were burpees. There were many burpees. Pax then did shuttle run on the tennis court. Last one was a new one: the Danger Zone MARY: as many an exercises as possible while playing Final Countdown ANNOUNCEMENTS: none
COT: prayer for fun, safety, relaxation over 4th of July weekend

Tags: thehighlands, LTD