Category: Uncategorized

Date: 2025-07-09
AO: ignite
Q: meister
PAX: Kodak, Popeye, Fitz-Hume, Legacy, Goldfish, treenut
FNGs: None
COUNT: 7
WARMUP: SSH, IMPs, Hilly Billy’s, Moroccan Night Club, Michael Phelps, RVE, Down Dog, WGS
THE THANG: PAX pair off and work as a team to move around a track. One PAX exercises around the track while the other runs. When the runner catches up with their partner they switch. The exercising partner can choose to pick up coupons on the track; when they start running the coupon can be given to another team for mandatory exercises. Winning team takes a victory lap while the rest of the PAX get stronger.

Round 1: Inch worm
Round 2: Squat and pivot
Round 3: Crawl Bear

MARY: Flutter Kicks, Toy Soldiers
ANNOUNCEMENTS:
– Check announcements
– 9/11 Stair climb will happen
– terrapin-station needs a Q for Friday, or YHC will provide repeat beat down
COT: YHC has been stressed, sometimes missing beat downs, due to work for several months. YHC and M have been surviving by focusing on what they can control and making sure it is done well. YHC encourages all PAX to focus on doing what they can when life is chaotic, and trying not to worry about the rest.

Tags: ignite, Kodak, Popeye, Fitz-Hume, Legacy, Goldfish, treenut

Date: 2025-07-09
AO: ao-the-bullpen
Q: Peloton
PAX: Trolley, Peloton
FNGs: None
COUNT: 2
WARMUP:
– SSH
– WMH
– Don Quixote
– Stretch OYO

THE THANG:
– used the F3 workout deck
– Core exercises suit and the rest of the deck for reps
– Made it through the deck 1.5 times, with a mosey at the end of the first round.

COT:
YHC spoke of 2.2 breaking her arm and having to carry her, and her bike (while walking a dog) a mile home. Two days later she thanked me for carrying her. It is imperative that we are the men that are kids know are going to be there and be able to carry them when the need is real.

Tags: ao-the-bullpen, Trolley, Peloton

Date: 2025-07-09
AO: thedriveway
Q: SAAS
PAX: Flux, Prestige, Play-Doh, Hops, Papi, Walker, Bone, Deflator, Lucius FNGs: None
COUNT: 10
WARMUP: usual, then a fellowship ruck around YHS
THE THANG: 400m/300m/200m ruck, 40/30/10 single-arm push press, 40/30/10 upright row MARY: Held a plank for a minute while listening to German hip-hop ANNOUNCEMENTS: none
COT: YHC has suffered from depression his whole life. The 3F’s (plus the fourth F: food) are the keys to helping battle it, but when they’re not enough, anti-depressants are amazing and effective. DM me if you want to chat about this.

Tags: thedriveway, Flux, Prestige, Play-Doh, Hops, Papi, Walker, Bone, Deflator, Lucius

Date: 2025-07-09
AO: compound
Q: Popeyes
PAX: Rambler, Booking, Doodles, Roddick, Poe, Obadiah, Yardbird, citrus, Monk, Sunny, Corkscrew (F3 The Capital), Ashe FNGs: None
COUNT: 13
WARMUP: Frankenstein’s, Leg pulls, Karaokes, side to sides, Super marios, maybe a few others, ending in a fellowship lap. THE THANG:

Sprint the field
Jog to the 25. 20 Jump Squats
jog to the 50. 20 SSH
jog to the 75. 20 shoulder taps
jog to the goal line. 20 big boi stiups

Half fellowship lap.

Sprint the field
Jog to the 25. 20 Bonnie Blairs
jog to the 50. 20 Forward Lunge
jog to the 75. 20 Reverse Lunge
jog to the goal line. 20 LBC’s

x3

Couple fellowship laps at the end to get us to 5k steps.

MARY: Included in the workout
ANNOUNCEMENTS: AT hike, Ruck and float, Clean up at Olympus next Saturday COT:
Q shared the challenge of LSAT training and shared 3 quotes:
1) From Bruce Lee: I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times
2) Chains of habit are too light to be felt until they are too heavy to be broken 3) How do you eat an elephant? One bite at a time

Q is now taking one step at a time to study and his kids are walking with him everyday.

If you are facing an insurmountable challenge or something difficult, let me know. I will walk with you.

Tags: compound, Rambler, Booking, Doodles, Roddick, Poe, Obadiah, Yardbird, citrus, Monk, Sunny, Corkscrew (F3 The Capital), Ashe

Date: 2025-07-09
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Baguette, Promoter
FNGs: None
COUNT: 3
WARMUP:
Mosey
Bear crawl dry docks
High knees
Mountain climbers
SSH
Merkins
Body squats

THE THANG:
8 Skip ups per leg
Low shuffle half way
8 jump thrusters
Low shuffle back
15 SC thrusters with coupon
Lunge walk half way
8 low thrusters
Lunge walk back
20 SC coupon squats, after move to bench with coupon

Mosey
60 second wall sit

60 second Al gore
Broad jump half way
60 second Al gore
Broad jump half way
10 Hamstring extensions per leg
Bear crawl half way
15 Drydock leg raises per leg
Crawl bear back
20 SC arm raise coupon squats, after move to bench with coupon

Mosey
60 sec wall sit

50 SC Double calf raise WC
25 shin raise (back against wall)

MARY:
FM
LBC
Captain thors
30 sec Low plank
Spider-Man
Heels to heaven

ANNOUNCEMENTS:
Ruck n float

COT:
Be patient with your 2.0s, they’re just 2.0s after all

Tags: potomac-rising, Baguette, Promoter