Date: 2026-09-17
AO: The-Agency
Q: Trademark ,
PAX: Rim Fire, Trademark, Hobbyhorse, Flux, Gherkin, 1 (Saxon) FNGs: 1 1 (Saxon)
COUNT: 7
WARMUP:
Warm Up:
– Side Straddle Hop
– Front Straddle Hop
– Imperial Walker
– Hillbillies
– Arm Circles
– Circle Arms
– Willie Mays Haze
– Typewriter
– Inchworm
– Runner stretch – right hand side
– Runner stretch – left hand side
– Pedal out legs
– Dead Bugs
– 90-90s
THE THANG:
– 5 Blockies
– 10 Overhead Press
– 15 Swings
– 20 Push-ups
– 25 mountain climbers
– 30 Bodyweight Squats
– 35 Calf Raises
MARY: various
ANNOUNCEMENTS: IPC tomorrow. Welcome Saxon.
COT: Living in the dawn of Aquarius.
FreeState
Date: 2026-09-17
AO: FreeState
Q: Dungeon Master ,
PAX: Mark Michael, Horshack, Dungeon Master, Mumford, Winston FNGs: None
COUNT: 5
WARMUP:
– SSH x15 IC
– Swingbillies x15 IC
– Carolina Dry Docks x15 OMC
– Hillbillies x15 IC
– Michael Phelps x10 IC
– Inchworms with 2 merkins x5
– Arm circles x10 IC
– Frankensteins in place x10 IC
– Greatest stretch
– Downward dog
– Willie Maes 10 count hold x4
– Cherry Pickers x15 IC
– Mosey
GET COUPON AND/OR COUPON FRAGMENT
THE THANG:
– SET 1
– Curls OMC x20
– Bent over rows OYO x20
– Squats w coupon OMC x15
– Skull crushers OMC x15
– REPEAT x3
– SET 2
– Chair sit
– Squats along wall
– Calf raises x15
– Lunges
– REPEAT x3
– Mosey
MARY:
– LBC x 15 IC
– Leg lifts x10 IC
– X-factors x10 IC
– American hammer
ANNOUNCEMENTS: Thirsty Thursday, 9/17 6:30pm, Irish Inn at Glen Echo COT: finding your fit at college
White painted lines by number
Date: 2026-09-16
AO: Compound
Q: Obadiah ,
PAX: Fiddler, Deliverance, Skidoos, Monte Karlo, Casablanca, Poe, Obadiah, Butterfly, Doublemint FNGs: 1 Doublemint
COUNT: 9
WARMUP: SSH. Arm circles, Don Quixotes. WMHs, WGS, merkins
THE THANG:
End zone Line, run to 20, back; 40, back, 50, back; 60, back, 80, back and 100, back…between runs:
Rd1: 1,2,3,4.5,6 Blockies
Rd 2: 2,4,6,8,10,12 Thrusters
rd 3: 3,6,9,12,,15 Merkins on the block (drop run to 100)
Rd 4: 4,8,12, 16 Squats (drop 100, 80 runs)
Rd 5: 5,10, 15 kettlebell (drop 100,80,60)
Rd 6: 6,12 WW3 hard way (drop all but 20 and 40)
Rd 7: 7 rub to 20, 49 run to 100
Done
MARY: no time
ANNOUNCEMENTS: grunt and naming FNG Doublemint – welcome!
COT: Exodus 20:13 – thou shalt not kill is far more dimensional than just actions, but accounts for attitudes. In the reverse – Thou shalt promote life, live, reject malice, hatred, bitterness – seek to love humanity…if you rightly examine your attitudes, are you guilty of the 6th commandment? What would it look like for you to promote a culture of life in your home, workplace, community?
The Admiral Bootcamp
Date: 2026-09-15
AO: The Admiral
Q: Katniss ,
PAX: Katniss, Launderer, Amish, Pacifier
FNGs: 1 Pacifier
COUNT: 4
WARMUP: stretching and stuff
THE THANG: the Pax did some circuit training. 45 seconds on, 15 seconds on. A little Pilates in between MARY: flutter kicks, heels to heaven, penguin crunches, LBCs ANNOUNCEMENTS: none
COT: take care of your health
25
Date: 2026-09-16
AO: Ignite
Q: Legacy ,
PAX: Ripcord, Hobbyhorse, Legacy, V8, Goldfish, East Wing, Kodak, Bean Counter, Tree Nut FNGs: None
COUNT: 10
WARMUP: Side straddle hop, imperial Walker, hillbilly, RVE, imaginary slam ball, imaginary samurai sword, Willie, Mays, Hayes, Morrocan, nightclub, non-micromanaged, downward, dog, cobra Kai,
THE THANG: The key number was 25
First, we did 25 Burpees
Then we did two 5-minute AMRAPs
1) 25 Merkens then bear crawl and 25 LBC’s return bear crawl
2) 25 air squats, then broad jump and 25 Carolina dry docks return via broad jump
Then we went on a 25 minute mosey; we had a 22 pound custom coupon we ran to the W&OD trail, stopping twice to do sets of 25 air squats, and 25 Merkins; we then went out on the trail and did an Indian Run, passing the coupon back. Did that for a few minutes then we headed back to the AO everyone made it on time.
MARY: Nah
ANNOUNCEMENTS: Popeye returns September 30; check out information regarding the grunt on other channels also on November 8 the church is having it’s an annual 5K;
COT: YHC related that, tomorrow, he heads out on a trip for his 25th wedding anniversary; YHC related that he married up. Also, he related that it probably would’ve worked out for him as a husband, but thankfully he found F3. F3 makes you much better husband. In particular, YHC noted he really gets a lot out of hearing the younger guys’ COTs regarding what they’re going through; those COT‘s have made him a better husband. Words of wisdom: after 25 years YHC says there’s really not much worth arguing about, and the things he did argue about he was probably wrong. So don’t spend a lot of time arguing. SYITG!
