Category: Uncategorized

Date: 2026-08-06
AO: Olympus
Q: Toolbox ,
PAX: Rollingstone, Atlas, Toolbox, Flea, Hightower, Peanuts, Doodles, Bean Counter FNGs:
COUNT: 8

WARMUP: the usual suspects
THE THANG: bear crawl drag 3 steps, 3 chest exercises, bear crawl 3, 3 chest, 3 legs, bear crawl 3, 3 chest, 3 legs, 3 abs, bear crawl 3, 3 c, 3 l, 3 a, 3 plyo, bear crawl 3, 3c, 3l 3a, 3plyo, sprints. Repeato with different exercises for Chest, Legs, Abs, Plyo, Sprints MARY: around the horn 10 reps dealers choice
ANNOUNCEMENTS: 9/11 stair climb and overnight ruck, book club.
COT: time is going fast…spend some time reflecting on your growth, your kids growing up, and time with loved ones…the good and the bad. Don’t miss it.

Date: 2026-08-05
AO: The Bullpen
Q: Peanuts , Peloton
PAX: Peloton, Peanuts
FNGs: None
COUNT: 2
WARMUP: Graciously led by Peloton
THE THANG: Again, Peloton had a fantastic Q planned with many sadistic, medieval torture devices laid out on the tables. It would have put the Monty Python Spanish Inquisition to shame. Just joking as my recollection is that they used such devices as the dreaded comfy chair. Regardless, Peloton was quickly befouled by his own torture rope and twisted his ankle. Despite my best efforts to get him to quit torturing me, he gutted it out for a bit before succumbing. I finished off with 2 circuits of 20 dips, 20 coupon curls, 20 OHPs, and moseys up to clubhouse and back. MARY: no
ANNOUNCEMENTS: hopefully Peloton survives his vacation. I will drop a message if I can make it out next Wednesday (I think I will). COT: no.

Date: 2026-08-05
AO: Horizon
Q: Attache’ ,
PAX: 3 mile, Attache’, Skoat, Woody, Kodiak, SPINAL TAP, DrugBoat, Purple Rain FNGs: None
COUNT: 8
WARMUP: Usual stuff, some stretching, arm circles, etc.
THE THANG: Motivators to 9, run the stairs twice, return for 20 merkins, recylce, rinse, repeat MARY: Go around the horn with everyone picking one
ANNOUNCEMENTS: 9/11 stair climb
COT: The late great Lou Holtz said: “When all is said and done, more is said than done.” Be a man of action.

Date: 2026-08-05
AO: Potomac Rising
Q: FIFA (F3 The Capital) ,
PAX: Cookies, FIFA (F3 The Capital), The Situation, Dash-o, Pillow Talk FNGs: 1 Pillow Talk
COUNT: 5
WARMUP:
SSH
IWS
LBAC
Merkin
MP
Down Dog
GSE
WM
CP
WMH

THE THANG:
21 blackjack merkins/squats run in between each set

MARY:
BBS
LBC
AH
FM

ANNOUNCEMENTS:
9/11 stair climb

COT:
Explaining the point of F3 and reiterating its importance

Date: 2026-08-05
AO: Ignite
Q: Ripcord ,
PAX: Goldfish, Lazlo, Kodak, Landscape, V8, East Wing, Ripcord FNGs: None
COUNT: 7
WARMUP: Moved to parking garage; mobility warm-up (lower body); mobility warm-up (upper body)

THE THANG:
Stage 1:
Modified “Cindy”
15min AMRAP:
5x Blockies
10x Merkins
15x Air Squats
*One person always running up the garage ramp

Stage 2:
20x Coupon Curls
Run lap in the rain
20x Coupon Press
Run lap in the rain
10x CC / 10x CP
Run lap in the rain

MARY:
30sec “hollow rocks”
20x IC Freddie Mercuries
2min Corpse Pose

ANNOUNCEMENTS: 9/11 Stair Climb!

COT: Variety is the spice of life – leave your comfort zone, try new things, expand your thinking. Harder to do as you get older, but necessary for growth.