Date: 2026-08-03
AO: The Driveway
Q: Flux ,
PAX: Flux
FNGs: None
COUNT: -1
WARMUP: SSH, WMH, IW, Hillbilly, MP, LBACs, DD
THE THANG:
1. Kettle Bell Circuit x 2, 8-15 reps each: Dead Lift. Goblet Squats, Single Arm Swings (L/R), Rows, KB Curls, KB Rack Press. Suitcase Carries.
2. Foam Roller Hurdle Hip Openers, Hungarian Split Squats, Step ups on the wall, Wall Dips, Halo – 1:30 minutes each, 8-15 reps with rests. MARY: LBCs, Penguins, Dead Bugs, T Merkins, Supermans, Child Pose ANNOUNCEMENTS: nope
COT: Have gratitude for the day!
The Patriot Goes to Summer Camp
Date: 2026-08-03
AO: The Patriot
Q: Rim Fire ,
PAX: Wedding Singer, Stephen, Moderator, Prestige, Hops, citrus, SAAS, Big Short, My Space, Piano Man, Tax Guy, Lazlo, Smokey, Tea Party, Strange Brew, Primanti, CableGuy, Rim Fire, Malpractice FNGs:
COUNT: 19
WARMUP: pack for camp – dynamic warmup, LBAC, MP, CP, WMH, DD, RS, WGS, CC THE THANG:
Go to camp: Mosey to the railings for 3×10 Australian Merkins
Unpack the car: mosey to the basketball court. Bear crawl from one sideline to the other. 10 flutters ic on the far side, 10 shoulder taps IC on the near side x3. Curse the kids for packing too much.
Camp team competition: mosey to Knights of Columbus Hill. 20 each of merkins, RDLs, and big boys while the other team runs the hill.
Go on a hike: mosey to the big hill. Dora with 25 burpees, 50 dry docks, 75 squats
Campfire to end the day: mosey to amphitheater, 25 dips, 15 step ups, 25 derkins. Mosey home to the track
MARY: Homage to Smokey: MH, APD, JL, DD
ANNOUNCEMENTS: coffeeteria on Mondays in August, sept11stairclimb COT: Never underestimate the power of playing the long game.
That Was Supposed to Be 6
Date: 2026-08-02
AO: Social Distance
Q: 2 percent , Rim Fire
PAX: CornerKick, Booking, Bean Counter, Trademark, 2 percent, Breach, Rim Fire, @Gambler FNGs: None
COUNT: 8
WARMUP: parking the car
THE THANG: an adventurous and extended route that ended up being 7.5+ MARY: merkins
ANNOUNCEMENTS: nope
COT: Sometimes parents lie about how many miles you’re about to run
TG10
Date: 2026-08-02
AO: TG10
Q: Trademark ,
PAX: Legacy, Hobbyhorse, Lazlo, Trademark, Rim Fire
FNGs: None
COUNT: 5
WARMUP: Nope
THE THANG: 10 Minute AMRAP (Modify as necessary)
– Lazlo 12+24
– Rim Fire: 11+2
– Hobby: 10+0
– Legacy: 9+17
– YHC: 8+1
MARY: Nope
ANNOUNCEMENTS: Lazlo wins!
COT: Mope
RUCK IT UP!
Date: 2026-08-02
AO: Mother Ruckers
Q: East Wing ,
PAX: Sunshine, East Wing, Poe
FNGs:
COUNT: 3
WARMUP: Not particularly
THE THANG: 3.5 mile out and back — up the Falls Church Pyranese (West St)
MARY: 20 ruck-on merkins
F3 The Capital 