Category: Uncategorized

Date: 2026-08-10
AO: The Farm
Q: Squatter ,
PAX: Trilogy, Squatter, Firehead
FNGs: None
COUNT: 3
WARMUP:
20 SSHs
20 Michael Phelps
14 Beet pickers
14 Willy Mays Hayes
Imperial Walkers
Mosey
THE THANG:
– Bear crawl
– Burpees
– Bear crawl
– American Hammers
– Bear crawl
– Mountain Climbers
– Bear crawl
Merkins
– Bear crawl
– Bonnie Blairs
– Bear crawl
– Monkey Humpers
– Bear crawl
– Clapping Merkins
– Bear crawl
– Jump Squat
– Bear crawl
– Peter Parkers
– Bear crawl
– Carolina Dry Docks
– Bear crawl
– Derkin
– Bear crawl

MARY:
– Freddy Mercury IC
– 12 Flutter Kicks IC
– 20 LBCs (Little Baby Crunches) IC
– Glute Bridges
– Plank Hold

ANNOUNCEMENTS:
Firehead Q Wed
9-11 Stairclimb

COT:
At age 65, Colonel Sanders was unemployed, broke, and sleeping in his car. But he had two things left: A pressure cooker and 1,010 chances.
It all started when a new interstate was built that bypassed the restaurant The Colonel owned in Corbin, Kentucky. Overnight, his business died.
So he closed it down, cashed his $105 Social Security check, and looked around at a life that had come apart. This wasn’t his first collapse either:
– A bridge killed his ferry business.
– Electricity wiped out his lamp company.
– The Depression shut down his gas station.

But Sanders was a glutton for punishment (and chicken), so instead of calling it quits, he loaded up his 1946 Ford with a pressure cooker, a tin of flour and spice, and a blanket. Then he drove.
Sanders travelled the country, cooking chicken in diners, trying to convince owners to franchise his recipe.
They said no. 1,009 times, they said no. Sanders slept in his car between pitches, saving every dollar to keep going. On the 1,010th try, someone finally said yes.
And by age 73, Sanders had 600 franchises.
By his death, there were 6,000 KFCs in 48 countries, and the company was doing $2 billion a year in sales.
People like to believe luck is random. That some people have it and others don’t. But that’s not how it works.

Luck is a volume game disguised as a mystery. It’s what happens when you create enough surface area for opportunity to stick to.
Sanders didn’t get lucky on attempt 1,010 because the universe finally decided he deserved it. He got lucky because he gave luck 1,010 different doors to walk through.
Luck is a heat-seeking missile that follows rejection and ignores comfort. It finds people who refuse to stop moving. And after he had earned all his scars, luck showed up for Colonel Sanders. You say you’ve tried everything—
But have you tried 1,010 times while sleeping in a car?

Date: 2026-08-10
AO: The Driveway
Q: Play-Doh ,
PAX: Play-Doh, Flux
FNGs: None
COUNT: 2
WARMUP:

SSH, IW, HB, Goblet Squats, Coupon Deadlifts, MP, Arm Circles

THE THANG:

Carry ruck & sandbag around Williamsburg

Pause for following chassis armor sessions:

1. Sandbag getups & kneeling twists
2. Sandbag floor to shoulders & pull throughs

MARY:

– Sled pulls, backwards and lateral
– Coupon holds, overhead and racked

ANNOUNCEMENTS:

None

COT:

YHC is grateful for F3 community. Gyms may have their place, but they lack the commaraderie of the gloom.

Date: 2026-08-10
AO: Terrapin Station
Q: Summit ,
PAX: Summit, Ripcord, Ice Tea
FNGs: None
COUNT: 3
WARMUP: All IC: SSH, IW, HB, MP, WMH, CP, DD, WGS, CK

THE THANG:
– Tempo Set: Bulgarians, Durkins, Copperhead Squats
– Tabata 1 (20 secs work, 10 secs rest X 8 sets)
– Alternate Mountain Climbers & Shoulder Taps
– Dora 1: Timer Bear Crawls and Run across hoops court
– 50 Burpees
– 75 Merkins
– 100 Body Squats
– Mosey to Tuckahoe Park
– Tabata 2 (20 secs work, 10 secs rest X 8 sets)
– Alternate Step Ups & Durkins
– Dora 2: Timer runs circle around playground
– 25 Burpees
– 50 Dips
– 100 Cactus Jump Squats (partially completed)
– Active Recovery: Bro-ga
– Downward Dog
– Child’s Pose
– Pigeon
– Happy Baby
– Moment of gratitude

MARY: PAX choice: LBCs and Ripcord specialty

ANNOUNCEMENTS: Stair Climb, Old Rag Hike, Monday Coffee and DC Happy Hour (Check Slack)

COT: Pay it forward!

Date: 2026-08-10
AO: Horizon
Q: SPINAL TAP ,
PAX: SPINAL TAP, 3 mile, sticks, Attache’, Drug boat
FNGs: None
COUNT: 5
WARMUP: ssh, wmh, cherry picker, tai fighter, michael phelps, up/down dog, wgs
THE THANG: Multiples of 57. Dora style curls, chess press, bo rows, overhead Press, dips, bobby hurley MARY: choose your adventure
ANNOUNCEMENTS:
COT: 7 habits of highly effective people

Date: 2026-08-10
AO: Hamilton
Q: Booking ,
PAX: Legacy, Booking, Sloop
FNGs: None
COUNT: 3
WARMUP: SSH, IW, HB, MP, CP, WMH, DD, WGS, CK
THE THANG: 20 copperhead squats—- mosey to green space at Fleet 20 copperhead squats, 20 mountain climbers mosey to benches outside theater 2 sets of 15 step ups/ 15 dips— mosey to basketball court
20 copperhead squats, 20 mountain climbers, 20 calf raises—- mosey to upper soccer fields
20 copperhead squats, 20 mountain climbers, 20 calf raises, 20 big bois—- mosey to lower basketball courts
20 copperhead squats, 20 mountain climbers, 20 calf raises, 20 big bois, 20 merkins—- mosey to park 2 sets of 15 step ups/ 15 dips— mosey neighborhood return to starting point
20 copperhead squats, 20 mountain climbers, 20 calf raises, 20 big bois, 20 merkins, 20 SSH i/c MARY: flutter kicks, penguin crunches, LBC, dirty dogs, donkey kicks
ANNOUNCEMENTS: 9/11 stair climb sign up please, night owl has a few weeks left on Thursday night
COT: be deliberate about setting aside quality time with your spouse outside of the hustle of the DMV and the daily grind of life.