Category: Uncategorized

Date: 2026-03-16
AO: The Patriot
Q: Booking ,
PAX: Smokey, Booking, Piano Man, Wedding Singer, Hops, citrus, Deliverance, CableGuy, Lucius, Rim Fire, Lazlo, Big Short, Jones FNGs: None
COUNT: 13
WARMUP: SSH, WM, CP, MP, IW, WMH, DD, WGS
THE THANG:
20 dips
15 step ups
X2

Run to base of hill on little falls

20 shoulder taps
15 mountain climbers
X2

Run up hill past KC down hill to other side of Little falls

20 merkins
15 calf raises
X2

Run back up hill down hill to previous stop

20 big bois
15 air press
X2

Run back to right outside high school

20 squats
15 SSH
X2

Run to parking lot and do some lunge walks

Run to basketball court

20 WW1
15 flutters
X2

Run back to ampitheater

20 copperhead squats
15 toy soldiers
X2

MARY: 100 LBC, 20 dirty dogs/ 20 donkey kicks
ANNOUNCEMENTS: convergence, bone a thon, Murph
COT: Q shared finding an old college picture while cleaning the garage, the resulting text messaging of old buddies and the joy of reaching out and the importance of being the first one to do so!

Date: 2026-03-16
AO: Terrapin Station
Q: Gherkin ,
PAX: Gherkin, Groundhog, Enron
FNGs: None
COUNT: 3
WARM UP
SSH, Hillbillies, M. Phelps, arm circles, cherry twist, WMH, Downdog, World’s Greatest stretch THE THANG
Murph Prep
14 min EMOM
Odd Minutes:
(up to) 10 pull ups
20 squats
Even minutes
20 merkins
20 squats
Don’t be a PIG
– PAX take turns blindly drawing a slip with an exercise & 2 numbers. The high number is the max number of reps of that exercise and the low number is the min number of reps. The actual number is determined by rolling a die.
– Round 1: the PAX who chose the slip rolls a die and deducts that amount from the max number of reps required.
– The HIM can either stop and lead the PAX in that many reps of the exercise or be a pig and move on to round 2.
– Round 2: He rolls again and if the die lands on a 6 or 1, the round is over and all PAX perform the max number of exercises. Otherwise, he deducts the amount on the die from the last round’s total and chooses to either lead the PAX in the exercise or be a pig and keep rolling.
– Repeat until a 6 or 1 is rolled or until the minimum number of reps is reached. MARY
Flutter kicks, American Hammers, dirty donkeys, LBCs
ANNOUNCEMENTS
– New McLean AO – The Agency – coming 4/2
– CSAUPs coming up in May and June
COT
Today is “Everything you do is right” day. While that may not be true, many of us are too hard on ourselves and today is a day to be thankful for where we are, no matter how we got here. Even if YHC thinks that another choice in the past would have been better, second guessing is unproductive. All decisions led to the present, which isn’t bad all things considered.

Date: 2026-03-15
AO: Social Distance
Q: Booking ,
PAX: Booking, Piano Man, Wedding Singer, Roadkill, Popeyes, Rim Fire, Big Short, Breach FNGs: None
COUNT: 8
WARMUP:
THE THANG: 6.3 miles—- 26th St to Harrison to WOD to NSS
MARY: 45 merkins not one more or one less
ANNOUNCEMENTS:
COT: Popeyes will bring an aged ham to Social Distance for consumption soon!

Date: 2026-03-14
AO: Olympus
Q: Nano ,
PAX: Ashe, Doodles, Hightower, Rollingstone, NOAA, Nano, Roddick, Yard Sale, Norm FNGs: None
COUNT: 9
WARMUP: The usual
THE THANG: We started with some ultimate frisbee practice. Three lines first man ran for the catch and second man threw it for different distances. Added a defender after a little.

Round two was a quick out and back down the field, starting with a 88% 22yd run out, 7 yd back then 2 burpees. Rinse and repeat until the end. To get back the increments were the same and exercises included bear crawl/ crawl bear, lunges, crab walks, inch worms, and a jog.

Finished with Ultimate!
MARY: During ultimate
ANNOUNCEMENTS: road cleanup soon, AT hike, Murph
COT: YHC discussed his 7-year F3 manniversary! This group has meant a lot over the years.

Date: 2026-03-14
AO: The Sandlot
Q: Tariff ,
PAX: Menace, Lazlo, Rim Fire, Landscape, Kodak, Legacy, Tariff, citrus, Cager, The Tulip, Forceps, Booking, Hard Knox, Deliverance, Landscape FNGs: 1 Landscape
COUNT: 14
St. Pats Themed tour of the Hill, Splashpad, and Field

Warm-up (7m)
SSH
Imp-Walkers
Hillbillies
Willie Mayes Hayes
1 Burpee
Micheal Phelps
Cherry Pickers
Downward Dog
World’s Greatest Stretch
Cobra Kai

Round 1: Hills DORA (15m)
Timer running to the top of the hill on the trail connector
100 Merkins
150 Mountain Climbers (IC)
200 Clad Raises
Plank until everyone finishes

Small r – recover

Round 2: Splashpad St. Pats Circle (10m)
17x Dips
17x Step-ups (IC)
17x Durkins
Small r – recover
Repeat 3x

Round 3: St. Pats Coupon Circle (10m)
17x :coupon: Curls
17x :coupon: Squats
17x : coupon: Toe Taps (IC)
Small r – recover

MARY – 3m
LBCs 50x
Dirty Dogs 17x each leg

Announcements – Lenten Ruck tonight lead by @hardknox , Many upcoming thinkgs like the memorial-murph-wod, boneathon, convergence https://f3thecapital.slack.com/archives/C088BBTGUFL/p1773070004777609

CoT – Living Life like your Time is Limited
Being aware that your time is limited motivates you to make the most of the time you do have.

We often treat our regular day to day life like we have plenty of time and we wish the drudgery away.

I see this often in myself whether it’s delaying doing a project around the house or paying too much attention to my phone while my daughters would love my attention while they play.

So remember to ask yourself, if you know when you will die, what would you do differently today?