Category: Uncategorized

Date: 2026-08-12
AO: Potomac Rising
Q: Promoter ,
PAX: FIFA (F3 The Capital), Promoter, Cookies, Baguette, Dash-O, Pillow Talk, Takeout, Nemo FNGs: 1 Nemo
COUNT: 8
Warmup:
20c SSH
10c Imperial Walker Squats
10c Michael Phelps
10c Trunk Twists
10c Mountain Climbe4s
10c Plank Jacks
8 slow c Willie Mays Hayes

Thang:
4x
10s Tyson Merkins
10s Carolina Drydocks
One sprint after fourth round

3 minute AMRAP:
8s Taint Scrapers
8s Squats
8s Curls
8s Standing Skull Crushers
One sprint after the round

4x:
10s each side Bent Over Row
10s Front Raise (two arms forward)
One sprint after fourth round

3 minute AMRAP:
8s Block Press
8s Pullovers
8s Pickle Pushers
One sprint after the round

Finisher EMOM for 7 minutes:
5s Tyson Merkins
5s Bodyweight Squats
5c SSH

Mary:
20s Big Boy Situps
10c Freddie Mercury
10s Toes to Heaven
10s Reverse Crunch
20c Penguins
10s Side crunch each side
Plank o rama

ANNOUNCEMENTS: 9/11 stair climb coming up; doing IronPax in September

COT: Appreciate the moments you have with your kids and parents, as they don’t last forever.

Date: 2026-08-12
AO: The Driveway
Q: Trademark ,
PAX: 2 percent, Trademark, Peaches, Play-Doh
FNGs: None
COUNT: 4
EC: TG10
WARMUP: – Side straddle hop
– Front straddle hop
– Arm circle
– Circle arm
– Willie Mays Hayes
– Michael Phelps
– Windmills
– Dead bugs
– Bird dog
– Child’s pose
– Cobra Kai

THE THANG:
Round 1, reps: 10, 8, 6, 4, and 2.
– deadlift
– clean
– goblet squat
– curls
– upright row

Break: Weighted Carry

Round 2, EMOM
1. Odd Minute: 10 coupon swings, 5 overhead presses.
2. Even Minute: 10 coupon swings, 5 standing chest press.

Break: Weighted Carry

MARY: 90-90, Dead Bug, 1-minute hang.
ANNOUNCEMENTS: – 9/11 Stair Climb
– Extra Credit
– Overnight Ruck
– Night Owl
– Downtown Happy Hour

COT: prayers for those who are taking care of others. May they have the strength to carry the burdens laid before them.

Date: 2026-08-12
AO: The Aerie
Q: Lonestar ,
PAX: Brian Valletta, Rifleman, Stewie, Lonestar
FNGs: None
COUNT: 4
WARMUPSide straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees:

THE THANG:
Walk 1 straight 100yd jog turns and sprint other 100 yd laps – 6x stopping for Beatdown at 50 with below -20 merkins – 30 squats – 15 American hammer
-bear crawl to center of field and crab walk back, 20 big boy -8 point merkins (7 of them)
MARY:
ANNOUNCEMENTS:
COT:

Date: 2026-08-11
AO: Oldman Soccer
Q: citrus ,
PAX: citrus, Jenner
FNGs: None
COUNT: 11
WARMUP: Never
THE THANG: 6v5, until someone left with a blister
MARY: Never
ANNOUNCEMENTS: No
COT: Football is life

Date: 2026-08-11
AO: Delphi
Q: Peanuts ,
PAX: Peanuts, Rocket, Nano, Blue Steel
FNGs: None
COUNT: 4
WARMUP: SSH; WMH; IW; other various stretching movements
THE THANG:
MARY:
ANNOUNCEMENTS:
COT: